Save There's something about the first warm day of spring that makes you crave something crisp and alive on your plate. I was standing in my kitchen, staring at the farmers market haul I'd impulse-bought that morning, when I realized how perfectly cucumber and chicken could dance together with just a whisper of sesame. What started as a quick lunch became a ritual—the kind of meal that tastes like you're actually taking care of yourself.
I remember serving this to my friend Maya on a Tuesday evening when she was going through a phase of trying to eat better. She took one bite of that grill-marked chicken over the spiralized cucumber and just paused. She said it tasted like I actually knew what I was doing in the kitchen, which made me laugh because mostly I was just tired of sad desk salads. That bowl somehow made healthy food feel like a treat instead of a chore.
Ingredients
- Boneless, skinless chicken breasts: Two medium ones (about 300g total) are the backbone here—cook them hot and fast so they stay juicy inside.
- Olive oil: Just enough to give the chicken a golden crust and help carry flavor.
- Sea salt and black pepper: Season generously; the chicken needs this to taste like itself.
- Cucumbers, spiralized: Two large ones create that light, noodle-like texture that makes this feel fun instead of virtuous.
- Cherry tomatoes: A cup halved adds little bursts of sweetness and keeps things colorful.
- Shredded carrots: About a quarter cup gives you crunch and a hint of earthiness.
- Scallions: Two tablespoons chopped brings a gentle onion brightness that ties everything together.
- Tahini or toasted sesame paste: This is what makes the dressing special—creamy, nutty, and full of personality.
- Low-sodium soy sauce or tamari: One tablespoon adds umami depth without overwhelming the delicate vegetables.
- Rice vinegar: A tablespoon cuts through the richness and keeps things balanced.
- Honey or maple syrup: A teaspoon rounds out the dressing with just enough sweetness to make sense of all the savory.
- Toasted sesame oil: One teaspoon is all you need—it's potent and transforms the whole dish with toasted warmth.
- Garlic: One clove finely minced wakes everything up without shouting.
- Water: Keep a couple tablespoons nearby to loosen the dressing if it gets too thick.
- Toasted sesame seeds: A tablespoon as garnish adds texture and reminds you why sesame is so good.
- Fresh cilantro: Optional, but it's what I always add when I want the salad to feel a little more alive.
Instructions
- Heat your pan with intention:
- Get a grill pan or skillet medium-high before anything else—you want it hot enough that the chicken hisses when it hits, which means you're about to get color and flavor.
- Dress the chicken simply:
- Brush both breasts with olive oil, then hit them with salt and pepper on both sides. Don't be shy here; seasoning the protein now means every bite tastes intentional.
- Sear until golden:
- Lay the chicken down and leave it alone for 5 to 6 minutes until the bottom is deeply golden, then flip and repeat. You'll know it's done when a knife goes through with no pink and the juices run clear.
- Let it rest while you work:
- Give the cooked chicken 5 minutes on a cutting board—this keeps the meat tender when you slice it thin.
- Build the bowl:
- While the chicken cooks, spiralize your cucumbers directly into a large bowl, then add the halved tomatoes, shredded carrots, and chopped scallions. It'll look simple now, but it's about to transform.
- Whisk the dressing:
- In a small bowl, combine tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic. Whisk until it's smooth and pourable, adding water a little at a time if it seizes up or feels too thick.
- Dress and toss gently:
- Drizzle the sesame dressing over the vegetables and toss with care—you want everything coated but not bruised or broken apart.
- Plate with intention:
- Divide the dressed salad between two plates, then top with your sliced grilled chicken so it sits warm against the cool cucumber.
- Finish and serve:
- Sprinkle sesame seeds and cilantro if you're using it, then eat while the chicken is still warm and the salad is still crisp.
Save What I love most about this salad is that it taught me healthy eating doesn't have to taste like punishment. It's become the meal I make when I want to feel sharp and present, not restricted. There's something honest about grilled chicken and fresh vegetables that just works.
Playing with Protein
Chicken is my default, but this salad is flexible in the best way. I've made it with grilled shrimp on a night when I wanted something lighter, and with marinated tofu for a friend who doesn't eat meat. You could even add a soft-boiled egg and suddenly it's vegetarian protein. The dressing is what ties it all together, so whatever protein you choose just needs to taste good with sesame and soy.
The Dressing is Everything
I learned this the hard way when I made the salad without the sesame dressing the first time—it tasted like a sad desk lunch. But that same exact salad with the dressing becomes something you want to make again and again. The tahini base is creamy without being heavy, and the toasted sesame oil adds this warmth that makes you pause between bites. If you ever find tahini too assertive on its own, rice vinegar and a touch of honey are your friends; they brighten it up and make it sing.
Making it Your Own
The beauty of this salad is how personally you can make it. Add edamame for extra protein and earthiness, or toss in a handful of sliced almonds for crunch. If you like heat, a dash of sriracha in the dressing changes the whole mood without overpowering anything. The cilantro is optional, but it's the difference between a good salad and one that tastes like someone actually cared.
- For a spicy version, add sriracha or fresh chili to the dressing and taste as you go.
- Double the dressing recipe if you're feeding more people or want extra to drizzle later.
- Prep the vegetables in advance, but dress and add the warm chicken right before eating.
Save This salad has become my answer to the question of what to eat when you want to feel good and taste good at the same time. Make it when the weather turns warm, or whenever you need a meal that feels both nourishing and a little bit special.
Recipe Q&A
- → What is the best way to grill the chicken for this salad?
Brush chicken breasts with olive oil, season with salt and pepper, then grill for 5–6 minutes per side over medium-high heat until juices run clear. Let rest before slicing thinly.
- → Can I substitute the sesame dressing ingredients?
Yes, you can swap tahini for toasted sesame paste, use tamari for gluten-free soy sauce alternatives, and replace honey with maple syrup for a vegan-friendly dressing.
- → How should cucumbers be prepared for this dish?
Use a spiralizer to create thin ribbons that mix well with the other vegetables and evenly absorb the dressing.
- → Are there suggestions to increase protein content?
Consider adding edamame or a soft-boiled egg as extras to boost the protein content in each serving.
- → What are possible flavor variations for this salad?
You can swap grilled chicken for tofu or shrimp, add a dash of sriracha for spice, or pair it with a crisp white wine for a refreshing touch.