Protein Cucumber Salad (Printable)

Light, high-protein salad with spiralized cucumber, grilled chicken, and sesame dressing.

# Ingredient list:

→ Protein

01 - 2 boneless, skinless chicken breasts (approx. 10.5 oz)
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 (adjust as needed)

→ Garnish

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

# How to Make It:

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 for 5 to 6 minutes per side until cooked through and juices run clear. Remove from heat and let rest for 5 minutes, then slice thinly.
04 - While chicken cooks, spiralize cucumbers and combine them in a large bowl with halved cherry tomatoes, shredded carrots, and chopped scallions.
05 - Whisk tahini, soy sauce (or tamari), rice vinegar, honey (or maple syrup), toasted sesame oil, minced garlic, and water in a small bowl until smooth. Adjust consistency with additional water if necessary.
06 - Pour the sesame dressing over the vegetable mixture and toss gently to coat all ingredients evenly.
07 - Divide the dressed salad among plates and top with sliced grilled chicken.
08 - Sprinkle toasted sesame seeds and fresh cilantro over the salad. Serve immediately.

# Expert Suggestions:

01 -
  • It's ready in under 30 minutes but feels like you actually took care of yourself.
  • The sesame dressing is so good you'll find yourself making extra just to drizzle on everything.
  • It's filling enough for lunch but light enough that you won't crash an hour later.
02 -
  • Don't skip letting the chicken rest—it's the difference between juicy and dry, and it takes literally five minutes.
  • Spiralize your cucumbers close to serving time, or they'll release so much water that the whole salad becomes soggy.
  • The sesame dressing thickens as it sits, so if you make it ahead, add an extra tablespoon of water when you're ready to use it.
03 -
  • Buy pre-cooked rotisserie chicken if you're short on time—it's not cheating, it's smart cooking.
  • If sesame isn't your thing, swap the tahini and sesame oil for peanut butter and a teaspoon of neutral oil, and you've got an entirely different but equally delicious dressing.
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