Pin There's a moment every summer when I realize I've been eating the same heavy lunches for weeks, and then I spiral a cucumber—literally—and everything shifts. The first time I made this salad, I was rushing between tasks, grilled some chicken on a whim, and discovered that the sesame dressing transforms something so simple into something that actually tastes like care. Now I make it whenever I need to feel both satisfied and light.
I made this for a friend who'd just started running and wanted something that felt indulgent but wasn't. She took one bite and asked for the dressing recipe before she even finished eating. That's when I knew it wasn't just a salad—it was the kind of thing people actually crave.
Ingredients
- Boneless, skinless chicken breasts (2, about 300 g): The lean protein that makes this feel substantial without weighing you down; I always pound them slightly for even cooking.
- Olive oil (1 tablespoon): Just enough to prevent sticking and help the chicken develop that golden crust.
- Sea salt and black pepper: Season generously before grilling—this is where the flavor starts.
- Cucumbers (2 large, spiralized): The base that keeps everything cool and crisp; spiralizing creates noodles that absorb the dressing beautifully.
- Cherry tomatoes (1 cup, halved): Their slight sweetness balances the savory dressing and adds color.
- Shredded carrots (¼ cup): A small amount adds subtle sweetness and textural contrast.
- Scallions (2 tablespoons chopped): A quiet umami note that brings everything together.
- Tahini (2 tablespoons): The heart of the dressing—use quality sesame paste if you can find it, the flavor difference is noticeable.
- Soy sauce or tamari (1 tablespoon): Tamari is my go-to since it's naturally gluten-free and tastes slightly deeper.
- Rice vinegar (1 tablespoon): The brightness that keeps the dressing from feeling heavy.
- Honey (1 teaspoon): A whisper of sweetness; maple syrup works if you prefer it.
- Toasted sesame oil (1 teaspoon): A little goes a long way—this is where the magic happens.
- Garlic (1 clove, minced): Fresh and sharp; don't skip this or the dressing loses its backbone.
- Water (2 tablespoons, plus more as needed): For thinning the dressing to the right consistency.
- Toasted sesame seeds (1 tablespoon) and cilantro (2 tablespoons optional): The finishing touches that make it feel intentional.
Instructions
- Heat your pan until it's ready:
- Get a grill pan or skillet hot over medium-high heat while you prep everything else. The surface should shimmer slightly when you add oil, telling you the chicken will sear properly.
- Season and sear the chicken:
- Brush the breasts lightly with olive oil, then season generously with salt and pepper on both sides. The chicken will take about 5 to 6 minutes per side, and you'll know it's done when the juices run clear and it releases from the pan easily.
- Let it rest:
- Once cooked, set the chicken aside for 5 minutes—this keeps it tender when you slice it, a trick that genuinely makes a difference.
- Build the salad base:
- While the chicken cooks, spiralize your cucumbers into a large bowl and add the halved tomatoes, shredded carrots, and scallions. The vegetables are ready to go, just waiting for the magic.
- Whisk the dressing:
- In a small bowl, combine tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic. Whisk until smooth, then gradually add water until it reaches a pourable consistency—it should coat a spoon but still drip.
- Bring it together:
- Pour the dressing over the vegetables and toss gently so everything gets coated without bruising the delicate cucumber noodles. Taste and adjust: more vinegar for tang, more honey for sweetness, more water for flow.
- Plate and finish:
- Divide the cucumber salad between plates, top with your sliced grilled chicken, and scatter sesame seeds and cilantro over everything. Serve right away while it's cool and the chicken is still warm.
Pin What surprised me most about this salad is how it somehow makes you feel energized instead of stuffed. I've served it to people who swear they don't like salads, and they come back asking for seconds.
When to Make This
This is my go-to on days when the kitchen feels too warm to spend time cooking. It's also perfect when you're trying to eat lighter but can't face another sad desk salad—the grilled chicken and sesame dressing make it feel like an actual meal. I've even made it the night before and packed it in containers for next-day lunches, though it's best served fresh.
Flavor Layers and Customization
The beauty of this salad is that you can bend it to what sounds good. Grilled shrimp takes about 3 minutes per side and absorbs the dressing beautifully, or swap the chicken for crumbled tofu if you want to keep it vegetarian. A soft-boiled egg on top adds richness, or edamame adds extra protein and a nice pop of texture.
For heat, a dash of sriracha in the dressing transforms it into something with an edge. Fresh mint works just as well as cilantro if that's what you have on hand. Even the vegetables are flexible—try shredded daikon, snap peas, or thin-sliced bell peppers depending on what looks fresh at the market.
The Sesame Dressing Matters Most
If there's one thing worth getting right in this recipe, it's the dressing. The tahini should be smooth and creamy when you whisk it, and the sesame oil should smell toasty and rich. Quality sesame oil isn't expensive, but it's where the dressing goes from okay to something you'll think about the next day. I keep a bottle in my pantry at all times now, and it's made its way into far more meals than just this one.
- Whisk the dressing until it's completely smooth before adding water—lumpy tahini is the only real mistake here.
- Taste as you go; you might like it slightly sweeter or sharper depending on your mood that day.
- Make extra dressing and keep it in a jar—it's good on grains, roasted vegetables, or even as a quick dip for crackers.
Pin This salad reminded me why simple food done well is sometimes the most memorable. It's not complicated, but it tastes like it was made with intention.
Recipe FAQ
- → What is the best way to spiralize cucumbers for this dish?
Use a spiralizer to create thin, curly strips that will evenly soak up the sesame dressing and blend well with the other vegetables.
- → Can I substitute chicken with other proteins?
Yes, grilled tofu or shrimp are excellent alternatives that keep the dish high in protein and flavorful.
- → How should I prepare the sesame dressing for optimal flavor?
Whisk tahini, soy sauce or tamari, rice vinegar, honey, sesame oil, garlic, and water until smooth. Adjust water to reach desired consistency.
- → Is this salad suitable for gluten-free diets?
Replacing soy sauce with tamari ensures the dish is gluten-free while maintaining rich, savory notes.
- → What garnishes enhance the texture and flavor of this salad?
Toasted sesame seeds add crunch and nuttiness, while fresh chopped cilantro brings a bright, herbal finish.