Save There's something about a salad that comes together in less time than it takes to brew coffee that makes you feel like you've unlocked a secret. I discovered this one on a humid afternoon when my kitchen felt too warm for anything heavy, but my body was craving real sustenance. The spiralized cucumber caught the light in the bowl like fresh ribbons of silk, and when I tossed it with that nutty sesame dressing, something clicked—light but satisfying, simple but sophisticated.
I made this for a friend who was trying to eat better but kept slipping back to drive-thru burgers, and watching her eyes light up when she tasted it felt like I'd given her permission to enjoy healthy food. She finished hers before I'd finished mine, then asked if I could make it again the next week.
Ingredients
- Boneless, skinless chicken breasts (300 g total): The blank canvas for everything else; I pound mine slightly uneven so some pieces get crispy edges while others stay tender.
- Olive oil: Just enough to help the chicken develop those little golden spots that make you know it's actually cooked.
- Sea salt and black pepper: Season generously before the pan touches heat, or the chicken will taste like it's afraid of flavor.
- Cucumbers, spiralized: Use them the same day you spiralize them, or they'll weep water everywhere and dilute your carefully built dressing.
- Cherry tomatoes: Halve them just before serving so they don't spend time leaking into the salad.
- Shredded carrots and scallions: These add color and life; the scallions especially wake everything up with a whisper of onion heat.
- Tahini or toasted sesame paste: This is where the magic lives—buy the good stuff, because cheap tahini tastes like sadness in a jar.
- Low-sodium soy sauce or tamari: The salty backbone of the dressing; tamari if you need it gluten-free.
- Rice vinegar: It's gentler than regular vinegar, which is why this dressing tastes like balance instead of aggression.
- Honey: Rounds out the sesame and soy without announcing itself.
- Toasted sesame oil: A small amount goes a long way; use too much and you'll taste nothing but oil.
- Fresh garlic: Mince it finely or it'll hide in chunks and ambush you mid-bite.
- Toasted sesame seeds and cilantro: The finish that makes everyone think you spent hours on this.
Instructions
- Get your pan hot and your chicken ready:
- Heat the grill pan over medium-high until you feel the warmth radiating from it. Brush the chicken with olive oil and season both sides generously with salt and pepper—this is your only chance to season the inside, so don't be shy.
- Listen for the sizzle:
- When the chicken hits the pan, you want an immediate aggressive sizzle, not a sad wimpy sound. That means your pan is hot enough to actually cook the chicken instead of just warming it up.
- Grill without fussing:
- Leave each side alone for 5 to 6 minutes. I know the urge to flip is real, but moving it around just steams the chicken instead of cooking it. You'll know it's ready when the juices run clear.
- Let it rest while you prep:
- While the chicken sits for 5 minutes, spiralize your cucumbers, halve your tomatoes, and get everything ready. This resting time makes the chicken incredibly tender instead of just warm.
- Build your dressing like you're keeping a secret:
- Whisk tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic together until it's smooth and creamy. If it looks thick enough to hold grudges, thin it with water a little at a time until it coats a spoon and slides off.
- Toss with intention:
- Put the spiralized cucumber, tomatoes, carrots, and scallions in a large bowl, then drizzle the dressing over everything. Toss gently so the delicate cucumber noodles don't get crushed into surrender.
- Plate like you mean it:
- Divide the dressed salad between two plates, then top with thinly sliced chicken. The warm chicken against the cool, crisp cucumber is the whole point.
- Finish with the good stuff:
- Scatter toasted sesame seeds and cilantro over the top. Serve immediately before anything has time to get sad and soggy.
Save My neighbor smelled the sesame oil from my kitchen one evening and knocked on the door asking what I was cooking. We ended up eating on the porch together, and she told me she'd been buying salad kits from the grocery store for years, never realizing how different real food could taste. That moment stuck with me.
The Sesame Dressing Secret
This dressing is forgiving in the best way. If you mess up the ratios slightly, it still tastes good; if you go bold on the garlic, it becomes a feature, not a mistake. I've made it with less tahini and more water for nights when I'm being lighter, and with extra sesame oil when I want it deeper and richer. The magic is that it tastes intentional no matter how you adjust it, which is the opposite of how most dressings work.
Why This Works as a Real Meal
Salads get a bad reputation because most of them are built like an apology—a sad handful of iceberg lettuce with a whisper of protein. This one is different because the chicken is actually cooked, the dressing is bold enough to matter, and the spiralized cucumber gives you something to actually chew. It fills you up without making you feel heavy, which is harder to achieve than it sounds.
Making It Your Own
The beautiful thing about this salad is how easily it transforms based on what you have or what you're craving. I've made it with shrimp when I had some in the freezer, added edamame for extra protein when I was meal-prepping, and swapped cilantro for mint when I was out. It's one of those recipes that teaches you how to cook by letting you play with it.
- Add a soft-boiled egg or crispy tofu for even more protein and a different texture altogether.
- If you want heat, stir a tiny bit of sriracha into the dressing—start small because it builds fast.
- Serve this cold or at room temperature, and it stays delicious either way.
Save This is the salad I make when I want to prove to myself that eating well doesn't have to be complicated or sad. It's fast, it's nourishing, and it tastes like someone who actually knows what they're doing made it.
Recipe Questions & Answers
- → What type of chicken is best for the salad?
Boneless, skinless chicken breasts are ideal as they grill evenly and complement the fresh vegetables well.
- → Can I substitute the sesame dressing?
Yes, you can swap tahini for toasted sesame oil or add a splash of sriracha for extra spice without overpowering the flavors.
- → How should I prepare the cucumbers?
Using a spiralizer to create thin ribbons enhances texture and presentation, but thinly sliced cucumber works as well.
- → Are there variations to the protein component?
Grilled tofu or shrimp make excellent alternatives if you want to vary the protein source.
- → How can I make this dish gluten-free?
Use tamari instead of regular soy sauce to ensure the dressing remains gluten-free.
- → What garnishes add extra flavor?
Toasted sesame seeds add crunch, while fresh cilantro brings a burst of herbaceous brightness.