Smashed Cucumber and Chicken Salad with Sesame Vinaigrette
Smashing cucumbers instead of slicing them sounds like a kitchen tantrum, but it's actually a Chinese technique that creates jagged, craggy surfaces where dressing can pool and cling instead of making a run for the bottom of the bowl. You cut the cucumbers in half crosswise and lengthwise, then lay the flat side of your knife on each piece and give it a confident whack, tearing the pieces apart. It takes ten seconds and makes a measurable difference. Paired with shredded chicken, a heap of fresh herbs, and a sesame-rice vinegar dressing with a hit of chili oil, this is one of those salads that genuinely qualifies as a full meal. Cool, crunchy, savory, and deeply refreshing; especially in the summer or after a hot workout.
- PRO
- GF
- DF
- PF
- ≤30
Calories ~400 · Protein ~40g · Carbs ~15g · Fat ~16g
Ingredients
For the sesame vinaigrette:
- 3 tablespoons rice vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon coconut aminos (or tamari if not strictly paleo)
- 1 teaspoon chili oil (or more to taste)
- 1 teaspoon honey
- 1 clove garlic, grated
For the salad:
- 2 English cucumbers
- ½ teaspoon kosher salt (for drawing out moisture)
- 2 cups shredded cooked chicken (rotisserie works great)
- ¼ cup fresh cilantro leaves, roughly chopped
- ¼ cup fresh mint leaves, roughly torn
- 2 green onions, thinly sliced
- 1 tablespoon sesame seeds
Method
- Whisk together all vinaigrette ingredients in a small bowl. Set aside.
- Trim the ends of the cucumbers and cut them in half crosswise, then lengthwise.
- Place the cucumber pieces cut-side down on a cutting board. Lay the flat side of a chef's knife on top and press down firmly, or give it a confident smack with your palm, until the cucumber cracks and splits. Tear into rough, bite-sized pieces and transfer to a large bowl.
- Sprinkle the cucumber pieces with ½ teaspoon salt and let them sit for 15–20 minutes to draw out excess water. Drain off any liquid that collects at the bottom of the bowl. (While the cucumbers sit, prepare the dressing, shred the chicken, and chop the herbs.)
- Add the shredded chicken, cilantro, mint, and green onions to the bowl with the cucumbers.
- Pour the vinaigrette over the salad and toss everything together until well coated.
- Divide between two plates or bowls, sprinkle with sesame seeds, and serve.
Variations & Notes
- Vegan Swap: Replace the chicken with 1 can of chickpeas, drained and lightly smashed, or cubed extra-firm tofu, and swap any honey in the vinaigrette for maple syrup.
- Paleo-Friendly Adjustment: Use coconut aminos instead of tamari. Already paleo-friendly otherwise.
- Extra Hungry: Serve alongside steamed rice or cold soba noodles. Double the chicken, or add a sliced avocado for more substance.
- Substitutions: If cilantro tastes like soap to you (we don't judge), use more mint plus a handful of basil. Sriracha mixed with a little sesame oil can stand in for chili oil. Any leftover cooked chicken: grilled, baked, poached, works here.
- Storage: Store dressing and salad components separately in the fridge for up to 2 days; toss just before serving. Once dressed, the salad is best eaten immediately — the cucumbers will become watery within a couple of hours.