Protein cucumber salad

There's a particular kind of hunger that calls for something bright and unadorned, and that's when this salad came into being. I was standing in my kitchen on a warm afternoon, staring at a bunch of cucumbers that had been sitting there too long, and suddenly thought: what if I could make something that felt substantial without being heavy? The answer was spiralized cucumber ribbons catching a silky sesame dressing, topped with chicken that had just come off the grill. It's become my go-to when I want to eat something that actually feels nourishing.

I made this for a friend who was training for something and kept saying everything she ate felt boring and dutiful. Watching her face when she took that first bite, the way the sesame and the crunch of the cucumber seemed to surprise her—that's when I knew this wasn't just lunch, it was a small rebellion against the idea that healthy food has to taste like penance.

Ingredients

• Boneless, skinless chicken breasts (2, about 300g total): Lean and quick to cook, they absorb seasoning beautifully and stay tender when you let them rest after grilling.
• Olive oil (1 tablespoon): Just enough to help the chicken develop a gentle char without overwhelming the delicate flavors ahead.
• Sea salt and black pepper: Don't skip seasoning the chicken directly—it makes all the difference in how the meat tastes on its own.
• Cucumbers (2 large, spiralized): The spiralizer is your friend here; it turns something ordinary into ribbons that catch dressing in every crevice.
• Cherry tomatoes (1 cup, halved): Their sweetness plays against the savory dressing in a way that feels almost designed.
• Shredded carrots (¼ cup): A whisper of color and crunch that keeps the salad from feeling one-note.
• Scallions (2 tablespoons, chopped): That sharp, fresh bite that makes everything taste more alive.
• Tahini (2 tablespoons): The heart of the dressing; it creates body and creaminess without any cream.
• Low-sodium soy sauce or tamari (1 tablespoon): Use tamari if you're avoiding gluten, but either one brings that essential umami depth.
• Rice vinegar (1 tablespoon): A gentle acid that brightens everything without the harshness of other vinegars.
• Honey or maple syrup (1 teaspoon): Just enough to round out the flavors and balance the salty, savory notes.
• Toasted sesame oil (1 teaspoon): This is non-negotiable—it's where the whole dressing gets its personality.
• Garlic (1 clove, finely minced): Fresh and raw here, so mince it small so you don't get sharp surprises.
• Water (2 tablespoons, for thinning): You might need more or less depending on how thick your tahini is; think of it as an adjustment tool.
• Toasted sesame seeds (1 tablespoon) and fresh cilantro (2 tablespoons, optional): These are the finishing touches that turn a plate into something intentional.

Instructions

Heat your pan with intention:

Get your grill pan or skillet over medium-high heat and let it sit there for a minute or two until it's genuinely hot. You'll know it's ready when a drop of water dances across the surface.

Prepare the chicken for the heat:

Brush each breast lightly with olive oil, then sprinkle both sides with salt and pepper—be generous enough that you can see the seasoning, but not so much that it clumps. Let the oil and seasoning sit together for a moment.

Sear and grill until golden:

Place the chicken on the hot pan and resist the urge to move it around. Let it sit for 5 to 6 minutes until the bottom develops a golden crust, then flip and cook the other side for another 5 to 6 minutes until the juices run clear when pierced. You're not trying to char it aggressively; you want a gentle golden finish.

Let the chicken rest while you work:

Remove it to a cutting board and give it 5 minutes of quiet time. This lets the juices redistribute so every slice stays moist instead of weeping onto your plate.

Prepare your vegetables:

While the chicken cooks, spiralize your cucumbers into a large bowl and add the halved tomatoes, shredded carrots, and chopped scallions. There's something meditative about seeing all these colors come together.

Build the dressing:

In a small bowl, whisk together the tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic until it starts to come together. Add the water gradually, whisking as you go, until you have something silky and pourable—it should coat the back of a spoon but still flow.

Marry the vegetables and dressing:

Pour the dressing over the cucumber salad and toss gently with your hands or two spoons, making sure every ribbon gets coated but nothing gets crushed.

Plate and finish:

Divide the dressed salad between two plates, top each with sliced chicken, then scatter sesame seeds and cilantro over the top. Serve right away while everything is still cool and bright.

Save

What strikes me most about this salad is how it manages to feel indulgent while being fundamentally good for you. It's the kind of dish that proves nourishment and joy aren't opposites.

The Magic of Sesame Dressing

Tahini-based dressings are one of those kitchen discoveries that changes how you cook. The sesame oil adds a toasted, almost caramelized undertone that makes everything taste more intentional, while the rice vinegar keeps things bright instead of heavy. I started experimenting with this ratio because I wanted something that tasted restaurant-quality but came together in minutes, and somehow it worked out better than expected.

Variations That Work

The beauty of this salad is how willingly it accepts changes. I've swapped the chicken for grilled shrimp on nights when I wanted something faster, or thin slices of tofu when I wanted to keep things plant-based. You can also add a soft-boiled egg for another layer of protein, or toss in some edamame if you want extra substance. Each variation feels different but equally satisfying.

Serving and Storage Thoughts

This is best served immediately while the cucumber is still cool and crisp, but you can prep everything ahead of time and assemble just before eating. The dressing will keep in the fridge for several days, making it useful for quick lunches throughout the week. If you need a little heat, a dash of sriracha stirred into the dressing adds complexity without overtaking the delicate flavors you've built.

• Store any leftover dressing in a jar so you have it ready for other vegetables or grains the next day.
• If you're meal prepping, keep the components separate and dress just before eating to avoid soggy cucumbers.
• A crisp white wine like Sauvignon Blanc pairs beautifully if you're looking for something to drink alongside.

Save

This salad lives in that happy space where you feel completely satisfied and actually lighter afterward. Make it once and you'll understand why it keeps finding its way back to the table.

Recipe FAQ

→ Can I substitute the chicken with another protein?

Yes, grilled tofu or shrimp work well as alternatives, keeping the high-protein balance intact.

→ How can I make the salad gluten-free?

Replace regular soy sauce with tamari to ensure the dressing is gluten-free.

→ What is the best way to prepare the cucumber?

Spiralizing cucumbers creates a pleasing texture that holds the dressing well and adds visual appeal.

→ Can the sesame dressing be adjusted for spice?

Yes, a dash of sriracha or chili flakes can be added to the dressing for a spicy kick.

→ What tools do I need for this salad?

A spiralizer, grill pan or skillet, mixing bowls, whisk, chef's knife, and cutting board are recommended.

→ Are there any allergen considerations?

This dish contains sesame and soy, so verify ingredient sources if allergies are a concern.