Save There's something about the sound of a spiralizer working that makes me feel like I'm doing something right in the kitchen. One afternoon, I was staring at two massive cucumbers and thinking about how to turn them into something that wouldn't feel heavy before a workout, when the idea hit: treat them like noodles. That single decision changed how I approach salads entirely. The result was this bright, crunchy bowl topped with chicken that somehow tasted even better than I expected. It became my go-to lunch, the kind you actually crave.
I made this for a friend who'd been stress-eating takeout all week, and watching her eat it straight from the bowl without stopping was worth every minute in the kitchen. She asked for the recipe before she'd even finished, which felt like the highest compliment. Now she makes it whenever she needs to feel grounded again.
Ingredients
- Boneless, skinless chicken breasts: Two medium breasts give you lean protein without any fuss, and they cook evenly on a grill pan in about 12 minutes flat.
- Olive oil: A light brush on the chicken before seasoning keeps it from sticking and adds subtle richness without overpowering.
- Sea salt and black pepper: Don't skip seasoning the chicken properly; it makes all the difference in how flavorful each bite becomes.
- Large cucumbers, spiralized: The spiralizer is your best friend here, creating ribbons that feel indulgent but stay refreshingly light.
- Cherry tomatoes: Halving them releases their juices naturally, seasoning the whole salad as you toss.
- Shredded carrots: A quarter cup adds sweetness and crunch without overwhelming the delicate cucumber.
- Scallions: Chopped fresh scallions bring a sharp, oniony bite that wakes everything up.
- Tahini or toasted sesame paste: This is the soul of the dressing; toasted sesame paste has even more depth if you can find it.
- Low-sodium soy sauce or tamari: Keep it low-sodium so you can taste the other flavors and avoid an overly salty dressing.
- Rice vinegar: Its gentle acidity balances the richness of the tahini without being sharp or aggressive.
- Honey or maple syrup: Just a teaspoon cuts through the savory elements and ties the dressing together beautifully.
- Toasted sesame oil: Use a light hand here; its flavor is intense and luxurious, so a teaspoon is plenty.
- Garlic, minced: One clove is enough; fresh minced garlic disperses evenly and won't leave harsh chunks in your dressing.
- Toasted sesame seeds: A final sprinkle adds texture and visual warmth that makes the whole dish feel more intentional.
- Fresh cilantro: Optional but highly encouraged if you love bright, herbal notes in your salads.
Instructions
- Get your pan hot and ready:
- Heat a grill pan or skillet over medium-high heat for a couple of minutes until you feel real warmth radiating from it. This matters because you want that satisfying sear on the chicken.
- Season and oil your chicken:
- Brush both sides of the chicken breasts lightly with olive oil, then sprinkle salt and pepper on each side. The oil helps the seasoning stick and prevents sticking.
- Grill until golden and cooked through:
- Place chicken on the hot pan and listen for that sizzle; you'll know it's searing properly. Cook 5 to 6 minutes per side until the juices run clear when you pierce the thickest part with a knife. Let it rest for 5 minutes before slicing, which keeps the meat tender.
- Prep your vegetables while chicken cooks:
- Spiralize your cucumbers into a large bowl, then add halved cherry tomatoes, shredded carrots, and chopped scallions. This saves time and lets you taste the vegetables as you go.
- Make the dressing:
- In a small bowl, whisk together tahini, soy sauce, rice vinegar, honey, sesame oil, and minced garlic until it comes together smoothly. Add water a tablespoon at a time until the dressing reaches a pourable consistency, somewhere between a thick sauce and a drizzle.
- Toss everything together gently:
- Pour the dressing over the vegetables and toss with care so the delicate cucumber ribbons don't break apart. The dressing will coat everything evenly and taste better if it sits for a minute.
- Plate and top with protein:
- Divide the dressed salad between two plates and arrange the sliced chicken on top, letting it nestle into the cucumber ribbons.
- Finish with garnish and serve:
- Sprinkle toasted sesame seeds and fresh cilantro over the top, then eat it right away while everything is still crisp and bright.
Save This salad stopped being just lunch the day my roommate came home tired from a terrible meeting and I handed her a bowl. She ate the whole thing in silence, and afterward she said she felt like herself again. That's when I realized how food does something quiet and essential, beyond just filling your stomach.
Why This Dressing Changes Everything
The magic of sesame dressing is that it tastes indulgent and restaurant-quality, but it's actually just six ingredients whisked together in a small bowl. Tahini gives it body and nutty depth, while soy sauce and rice vinegar keep it from being too heavy. The sesame oil is what makes people pause mid-bite and ask what that incredible flavor is. Once you master this dressing ratio, you'll find yourself drizzling it on everything from grilled vegetables to grain bowls.
The Spiralizer Moment
Before I owned a spiralizer, I thought it was a silly gadget reserved for people with specific diets. Then I tried one and understood immediately why people got excited about it. Spiralized vegetables have this ethereal quality that makes you feel like you're eating something special, even though you're eating the same cucumber you'd normally chop. The texture changes how your mouth experiences the salad, making it feel more noodle-like and satisfying without any of the heaviness of actual noodles.
Building Your Protein Bowl
This salad works as a complete meal because of how the protein, vegetables, and dressing balance each other. The chicken provides substance and keeps you satisfied, the cucumber ribbons keep everything light and crisp, and the tahini dressing ties it all together with richness that feels earned. If you want to add more protein, a soft-boiled egg sliced on top or a handful of edamame stirred in before serving both work beautifully. Leftovers keep well in the fridge for about 24 hours, though the cucumber softens slightly if it sits too long in the dressing.
- For extra crunch that lasts longer, dress only the portion you're about to eat and keep the dressing separate.
- Grilled shrimp or crispy tofu are excellent chicken alternatives if you want to ring changes on this foundation.
- A dash of sriracha in the dressing adds a welcome kick without overpowering the sesame notes.
Save There's real comfort in a salad that feels this complete, this intentional, and this good for your body. Make it once and it becomes the meal you reach for when you need something that feels like taking care of yourself.
Recipe Questions & Answers
- → What’s the best way to cook the chicken for this dish?
Grill the chicken breasts on medium-high heat for about 5-6 minutes per side until fully cooked and juices run clear, then let them rest before slicing thinly.
- → Can I use a different protein instead of chicken?
Yes, grilled tofu or shrimp are excellent alternatives that complement the fresh vegetables and sesame dressing nicely.
- → How do I make the dressing thicker or thinner?
Adjust the consistency by adding small amounts of water to thin or add more tahini to thicken the dressing as desired.
- → Is this salad suitable for gluten-free diets?
Using tamari instead of soy sauce ensures the dressing remains gluten-free while maintaining rich umami flavor.
- → What tools are recommended for preparing this salad?
A spiralizer is ideal for creating cucumber ribbons, along with a grill pan or skillet for cooking chicken, plus basic mixing bowls and a whisk for the dressing.
- → How can I add a spicy kick to the salad?
Incorporate a dash of sriracha into the sesame dressing to introduce a gentle heat that enhances the overall flavor.