Protein Cucumber Salad

There's something about the first warm afternoon of spring that makes you crave something light and alive on your plate. I was rushing between errands when I stopped at a farmer's market and grabbed a bunch of perfect cucumbers, their skin still cool from the morning mist. By the time I got home, I realized I had leftover grilled chicken and a jar of sesame paste, and that's when this salad came together—no plan, just instinct. It's become my go-to when I want to feel nourished without spending half the day cooking.

I made this for my roommate after she mentioned feeling tired all the time, and watching her face brighten after the first bite was worth every minute of prep. She asked for the recipe the next day, and now it's become our standing Thursday lunch when we're both drowning in work. There's something powerful about feeding someone food that actually makes them feel better, not just full.

Ingredients

• Boneless, skinless chicken breasts (2, about 300 g total): Look for ones that are roughly the same thickness so they cook evenly without any dry edges.
• Olive oil (1 tablespoon): Just enough to keep the chicken from sticking and help it develop those golden seared spots.
• Sea salt and black pepper: Don't skip seasoning the chicken itself—it makes all the difference in flavor.
• Cucumbers (2 large, spiralized): Use the thicker blade on your spiralizer so the noodles have some substance and don't turn into mush.
• Cherry tomatoes (1 cup, halved): Halving them releases their juices and lets them mingle with the dressing.
• Shredded carrots (¼ cup): They add a subtle sweetness and a pleasant crunch that balances the soft cucumber.
• Scallions (2 tablespoons chopped): Slice them just before serving so they stay crisp and bright.
• Tahini or toasted sesame paste (2 tablespoons): Tahini is milder if you're new to this, but toasted sesame paste has a deeper, richer flavor that's worth seeking out.
• Low-sodium soy sauce or tamari (1 tablespoon): Tamari is naturally gluten-free and tastes slightly smoother if you're sensitive to soy sauce.
• Rice vinegar (1 tablespoon): It's gentler than other vinegars and won't overpower the delicate sesame flavors.
• Honey or maple syrup (1 teaspoon): A tiny bit of sweetness rounds out the dressing and keeps it from tasting too salty.
• Toasted sesame oil (1 teaspoon): Use just a teaspoon—this stuff is potent in the best way possible.
• Garlic (1 clove, finely minced): Mince it small so you get little bursts of flavor throughout rather than big chunks.
• Water (2 tablespoons, more as needed): This thins the dressing so it coats everything without pooling at the bottom of the bowl.
• Toasted sesame seeds (1 tablespoon): Buy them already toasted or toast them yourself in a dry pan for a minute—the difference in flavor is noticeable.
• Fresh cilantro (2 tablespoons chopped, optional): If you're a cilantro person, this is your moment; if not, it's totally fine to skip it.

Instructions

Get your pan hot and ready:

Heat a grill pan or skillet over medium-high heat until you can feel the warmth radiating off it when you hold your hand a few inches above. This usually takes about a minute.

Season and oil the chicken:

Brush both sides of the chicken breasts with olive oil, then sprinkle with salt and pepper. The oil helps them brown beautifully and keeps them from sticking.

Sear the chicken until golden:

Place the chicken on the hot pan and don't move it for the first 5–6 minutes—let it develop that gorgeous golden crust. Flip once and cook for another 5–6 minutes until the juices run clear when you pierce the thickest part with a fork.

Let the chicken rest:

Remove it to a cutting board and let it sit for 5 minutes. This keeps the juices from running everywhere when you slice it.

Prep the vegetables while the chicken cooks:

Spiralize your cucumbers into a large bowl, then add the halved cherry tomatoes, shredded carrots, and chopped scallions. The vegetables will start releasing their water, which is part of the magic.

Build the sesame dressing:

In a small bowl, whisk together the tahini, soy sauce, rice vinegar, honey, sesame oil, minced garlic, and water until you have a smooth, pourable consistency. Taste it and adjust—if it tastes too salty, add a splash more water; if it feels thin, add another teaspoon of tahini.

Dress the salad and toss gently:

Pour the dressing over the vegetables and use two spoons or salad tongs to toss everything together carefully. You want the cucumber noodles to stay intact and not break apart.

Slice and plate:

Slice the rested chicken thinly against the grain and arrange it on top of the dressed salad. Against the grain means cutting perpendicular to the lines of muscle you see, which makes it more tender to eat.

Finish with garnish:

Sprinkle toasted sesame seeds and fresh cilantro over the top, and serve right away while everything is still fresh and the chicken is still warm.

Save

I made a mistake once and let the spiralized cucumbers sit in a colander for twenty minutes while I was on a call. By the time I got to the salad, it was basically a sad puddle of vegetables and regret. That's when I learned to think of cucumber noodles like fresh pasta—beautiful and delicate, meant to be used right away. Now I spiralize everything at the very last moment, and it makes all the difference.

The Magic of Sesame Dressing

There's something almost meditative about whisking together these six simple ingredients and watching them transform into something that tastes way more sophisticated than the sum of its parts. The tahini acts as an emulsifier, bringing everything together into a silky sauce that clings to every cucumber noodle. The key is tasting as you go—a pinch more garlic, a tiny drizzle more vinegar, and suddenly you've created something you'll want to pour on everything you eat for the next week.

Building Protein and Satisfaction

Grilled chicken isn't the most exciting protein on paper, but it becomes something special when you treat it with respect—a good sear, proper seasoning, and a rest before slicing. The sesame dressing has enough richness from the tahini and oil that the whole dish feels indulgent even though it's actually quite light. If you want to switch things up, grilled tofu or shrimp work beautifully here, and they cook even faster.

Serving and Enjoying This Salad

This salad is best served right away, while the chicken is still warm and the cucumber noodles haven't started to weep. The beauty of it is that you can easily double it if you're feeding more people, and everyone can customize their bowl with extra cilantro or a squeeze of lime if they want. I've brought this to potlucks, eaten it as a quick lunch, and even served it to people who swear they don't like salad—something about the combination just wins people over.

• If you're making this ahead, keep the dressing separate and toss everything together just before eating.
• A squeeze of fresh lime juice at the end adds brightness that takes the whole thing to another level.
• Leftover chicken and vegetables can be eaten cold the next day, though the cucumber texture won't be quite as crisp.

Save

This salad has become my answer to that four o'clock moment when you're hungry but don't want to feel heavy, when you want something that tastes good and actually nourishes you. It's one of those dishes that reminds me why I love cooking—not because it's complicated, but because simple things done well are always worth the effort.

Recipe FAQs

→ How do I spiralize cucumbers effectively?

Use a sharp spiralizer or vegetable peeler to create long, thin ribbons or noodles. Make sure to wash cucumbers and trim the ends before spiralizing.

→ Can I substitute chicken with another protein?

Yes, grilled tofu or shrimp work well as alternatives while maintaining a high-protein balance.

→ What is the best way to grill chicken breasts evenly?

Preheat the grill pan on medium-high heat, brush chicken with oil, and cook for 5–6 minutes per side until juices run clear; then let rest before slicing.

→ How can I adjust the sesame dressing consistency?

Add water gradually to the dressing while whisking to achieve the desired thickness for easy coating.

→ Are there any gluten-free tips for this dish?

Replace soy sauce with tamari to ensure the dressing is gluten-free without compromising flavor.

→ What garnishes complement the salad?

Toasted sesame seeds and fresh cilantro add texture and fresh herbal notes.