Protein Cucumber Salad (Printable)

Refreshing cucumber and grilled chicken tossed in a savory sesame dressing for a light, nutritious meal.

# What You Need:

→ Protein

01 - 2 boneless, skinless chicken breasts (about 10.5 oz total)
02 - 1 tablespoon olive oil
03 - ½ teaspoon sea salt
04 - ¼ teaspoon black pepper

→ Vegetables

05 - 2 large cucumbers, spiralized
06 - 1 cup cherry tomatoes, halved
07 - ¼ cup shredded carrots
08 - 2 tablespoons chopped scallions

→ Sesame Dressing

09 - 2 tablespoons tahini or toasted sesame paste
10 - 1 tablespoon low-sodium soy sauce or tamari
11 - 1 tablespoon rice vinegar
12 - 1 teaspoon honey or maple syrup
13 - 1 teaspoon toasted sesame oil
14 - 1 clove garlic, finely minced
15 - 2 tablespoons water (to thin, as needed)

→ Garnish

16 - 1 tablespoon toasted sesame seeds
17 - 2 tablespoons chopped fresh cilantro (optional)

# Step-by-Step Guide:

01 - Heat a grill pan or skillet over medium-high heat.
02 - Brush chicken breasts with olive oil and season evenly with sea salt and black pepper.
03 - Grill chicken breasts for 5 to 6 minutes on each side until fully cooked and juices run clear. Remove from heat and let rest for 5 minutes, then slice thinly.
04 - While chicken cooks, spiralize cucumbers and place them into a large mixing bowl. Add halved cherry tomatoes, shredded carrots, and chopped scallions.
05 - In a small bowl, whisk tahini, soy sauce or tamari, rice vinegar, honey or maple syrup, toasted sesame oil, minced garlic, and water until smooth. Adjust consistency with additional water if needed.
06 - Pour the sesame dressing over the vegetables and gently toss to combine and evenly coat.
07 - Arrange the dressed cucumber salad on serving plates and top with sliced grilled chicken.
08 - Sprinkle toasted sesame seeds and chopped fresh cilantro over the top, if desired. Serve immediately.

# Expert Advice:

01 -
  • The sesame dressing tastes like a secret restaurant keeps from you—nutty, balanced, and ready in under five minutes.
  • It's the kind of meal that fills you up without making you feel sluggish afterward, perfect for that afternoon energy slump.
  • Everything comes together in one bowl, no complicated plating or pretentious garnishes required.
02 -
  • Spiralize your cucumber right before serving—I learned this the hard way when I prepped everything an hour early and ended up with a watery, collapsed salad.
  • Don't skimp on the tahini quality; cheap tahini can taste bitter or chalky and will completely change how the dressing tastes.
  • The chicken needs to rest after cooking, or you'll slice into it and watch all the juices run out onto the plate—patience here pays off immediately.
03 -
  • Toast your own sesame seeds in a dry pan for two minutes if you have time—they go from ordinary to incredible with just a little heat.
  • The dressing actually tastes better the next day after the flavors have gotten to know each other, so make extra and keep it in the fridge for tomorrow's lunch.
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