Protein Cucumber Salad (Printable Version)

A light salad with spiralized cucumber, grilled chicken, and sesame dressing for a fresh, healthy meal.

# What You'll Need:

→ Protein

01 - 2 boneless, skinless chicken breasts (approximately 10.6 ounces total)
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 for vegan)
13 - 1 teaspoon toasted sesame oil
14 - 1 clove garlic, finely minced
15 - 2 tablespoons water (to thin, as needed)

→ Garnish

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

# Directions:

01 - Preheat a grill pan or skillet over medium-high heat. Brush chicken breasts with olive oil and season evenly with sea salt and black pepper.
02 - Grill chicken breasts for 5 to 6 minutes per side until fully cooked and juices run clear. Remove from heat and let rest for 5 minutes before slicing thinly.
03 - While chicken cooks, spiralize cucumbers and transfer to a large mixing bowl. Add halved cherry tomatoes, shredded carrots, and chopped scallions.
04 - Whisk together tahini, soy sauce (or tamari), rice vinegar, honey (or maple syrup), toasted sesame oil, minced garlic, and water until smooth. Adjust consistency with additional water as needed.
05 - Pour sesame dressing over vegetable mixture and toss gently to ensure even coating.
06 - Arrange dressed cucumber salad on serving plates and top with sliced grilled chicken.
07 - Sprinkle toasted sesame seeds and fresh cilantro over the top if desired. Serve immediately.

# Expert Advice:

01 -
  • It delivers serious protein without tasting like punishment, which changes everything when you're actually hungry.
  • The sesame dressing tastes like it came from somewhere fancy, but it takes about as long to make as boiling water.
  • You finish eating and feel genuinely energized instead of heavy, which is rare and worth celebrating.
02 -
  • Spiralized cucumbers release water if they sit too long, so make the salad just before eating or your dressing becomes a soup.
  • The dressing's thickness depends entirely on your tahini's consistency, so add water slowly and taste as you go—what's perfect one time might need adjustment the next.
  • Resting the chicken after cooking is not optional if you want tender slices instead of tough ones, no matter how much you want to eat right then.
03 -
  • Make the dressing in a small jar and shake it instead of whisking if you want a smoother emulsion and fewer dishes to wash.
  • If your tahini seizes up and gets thick when you add the vinegar, whisk in water a teaspoon at a time until it loosens again.
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