The crisp texture of smashed cucumbers paired with juicy shredded chicken makes this dish a refreshing, satisfying salad that’s bursting with flavor. Tossed in a fragrant sesame-soy dressing and garnished with scallions and toasted sesame seeds, it’s a brilliant harmony of crunch and umami.
Thank you for reading this post, don't forget to subscribe!Perfect for a light lunch, a meal prep favorite, or a refreshing side dish at dinner, this recipe delivers both convenience and taste. Serve it chilled for an invigorating meal on hot days, or enjoy it at room temperature for fuss-free entertaining. You’ll love how effortlessly it comes together!
Full recipe:
Ingredients:
-
1½ pounds skinless, boneless chicken breasts
-
Kosher salt, to taste
-
1 large English cucumber or 4 small Persian cucumbers
-
2 teaspoons granulated sugar
-
2 teaspoons kosher salt
-
1 tablespoon unseasoned rice vinegar
-
2 tablespoons soy sauce
-
2 tablespoons sesame oil
-
1 tablespoon grapeseed oil (or any neutral oil)
-
2 garlic cloves, finely grated
-
1½ teaspoons toasted sesame seeds
-
1 scallion, thinly sliced
-
Freshly ground black pepper, to taste
Directions:
-
Bring a large pot of salted water to a boil. Add the chicken breasts and simmer gently for 10–12 minutes until fully cooked. Transfer to a plate and let cool. Shred the chicken using two forks.
-
While the chicken cools, cut the cucumbers in half lengthwise. Place them cut-side down and smash lightly with the flat side of a knife. Cut into bite-sized chunks.
-
Place the cucumber pieces in a colander set over a bowl. Toss with sugar and 2 teaspoons kosher salt. Let sit for 10 minutes to draw out excess moisture.
-
Meanwhile, make the dressing: In a large bowl, whisk together rice vinegar, soy sauce, sesame oil, grapeseed oil, garlic, and sesame seeds.
-
Pat the cucumbers dry and add to the bowl with the dressing. Add shredded chicken and scallions. Toss everything to combine.
-
Season with freshly ground black pepper and more salt if needed. Serve chilled or at room temperature.
Prep Time: 20 minutes | Cooking Time: 12 minutes | Total Time: 32 minutes
Kcal: 275 kcal | Servings: 4 servings
Why Choose Smashed Cucumber and Chicken Salad?
In today’s fast-paced world, many people are seeking healthy meal options that require minimal effort but don’t compromise on flavor. The Smashed Cucumber and Chicken Salad is an ideal choice because it combines fresh, nutrient-packed ingredients with a dressing that’s both bold and comforting. The sesame-soy dressing elevates the cucumbers’ natural flavor, while the chicken adds a satisfying protein component.
This salad also caters to a variety of dietary needs. It’s naturally gluten-free, dairy-free, and can be customized to fit different preferences. The crisp cucumbers provide a hydrating base, and the lean chicken offers an excellent source of protein without being overly heavy. The addition of sesame oil and toasted sesame seeds not only boosts flavor but also provides healthy fats, making it a balanced meal.
The Health Benefits of Cucumbers
Cucumbers are one of the healthiest vegetables you can include in your diet, and they’re a key component of this salad. They’re low in calories, high in water content, and a great source of vitamins and minerals. Cucumbers are rich in antioxidants, including beta-carotene, which helps combat free radicals in the body. Their hydrating properties make them an excellent choice for maintaining hydration, especially during warm weather or after exercise.
Moreover, cucumbers contain significant amounts of vitamin K, which is essential for bone health and proper blood clotting. The dietary fiber in cucumbers supports digestion and helps maintain a healthy gut. With their mild, crisp texture and refreshing flavor, cucumbers are the perfect complement to the chicken in this salad, offering both a nutritional boost and a satisfying crunch.
The Versatility of Chicken
Chicken is a go-to protein in many cuisines worldwide, and for good reason. It’s a lean source of protein, versatile, and packed with essential nutrients. In this salad, the shredded chicken acts as the perfect base, absorbing the flavors of the sesame-soy dressing while remaining juicy and tender.
Chicken provides a rich source of B vitamins, particularly niacin (vitamin B3) and B6, both of which play an important role in metabolism and energy production. Additionally, chicken contains zinc, phosphorus, and selenium, which support immune health, bone strength, and cellular function. By adding chicken to this salad, you’re not only making it more filling but also enhancing its nutritional profile with these vital nutrients.
Sesame-Soy Dressing: The Flavorful Key
The dressing is what takes this simple salad to the next level. The sesame-soy dressing in this recipe is a wonderful balance of salty, nutty, and slightly sweet flavors that meld perfectly with the fresh ingredients. Sesame oil adds a toasty, deep flavor, while soy sauce brings the savory umami notes that elevate the taste of both the chicken and cucumber. The addition of a little garlic helps to round out the dressing, providing a subtle kick that enhances the overall experience.
What’s great about this dressing is its versatility. You can adjust the proportions to suit your taste, adding more soy sauce for saltiness or more vinegar for tang. The sugar in the dressing helps to balance out the saltiness and enhance the freshness of the cucumbers, creating a harmonious balance of flavors that makes this dish so irresistible.
Perfect for Meal Prep
One of the best things about the Smashed Cucumber and Chicken Salad is how well it holds up for meal prepping. It’s quick to prepare, and the ingredients remain fresh when stored in the refrigerator for up to 2-3 days. The cucumbers will retain their crispness, while the chicken continues to absorb the flavors of the dressing, making the salad even more delicious after it sits for a few hours.
This makes it a great choice for anyone looking to prepare meals in advance for the week. Whether you’re meal prepping for lunch, dinner, or even snacks, this salad offers a balanced, protein-packed dish that’s ready to eat at any time. Plus, it’s easy to customize. You can add extra vegetables, swap out the chicken for tofu for a plant-based version, or even incorporate other nuts and seeds for added texture.
Serving Suggestions
While this Smashed Cucumber and Chicken Salad is fantastic on its own, it can also be paired with a variety of dishes to create a more substantial meal. Consider serving it alongside steamed rice, quinoa, or even noodles for a more filling option. If you’re looking to add extra vegetables, you could serve it with a side of roasted sweet potatoes, grilled asparagus, or sautéed greens.
For a slightly more indulgent twist, you could also top the salad with a sprinkle of crispy fried shallots or some sliced avocado for added creaminess. The possibilities are endless when it comes to pairing this salad, and it can be easily adapted to suit different tastes and occasions.
Conclusion: A Light, Flavorful, and Versatile Salad
In conclusion, the Smashed Cucumber and Chicken Salad is a flavorful and refreshing dish that checks all the boxes. It’s easy to make, highly nutritious, and perfect for those looking for a quick yet satisfying meal. The combination of crunchy cucumbers, tender chicken, and a sesame-soy dressing makes this salad a standout dish that can be enjoyed at any time of the year.
Whether you’re preparing it for a weeknight dinner, a picnic, or meal prep, this salad is bound to become a favorite in your recipe rotation. Its healthy ingredients, simple preparation, and vibrant flavors make it an excellent choice for anyone looking to eat better without sacrificing taste. Try it today and enjoy the perfect balance of freshness, protein, and savory goodness.