Save I threw this together one evening when the fridge felt bare but I still wanted something satisfying. I had poached chicken left from meal prep, a massive cucumber going soft, and a handful of wilting herbs I didn't want to waste. What started as improvisation turned into something I now crave on warm nights when I want to feel light but not hungry.
The first time I made this for a friend, she was skeptical about a salad with no oil or tahini. But after one forkful, she stopped talking and just ate. She later texted me asking for the recipe, saying it was the first time she felt full from a salad without feeling sluggish. That's when I knew this wasn't just a random weeknight dinner, it was a keeper.
Ingredients
- Boneless, skinless chicken breasts: Poaching keeps them tender and moist without added fat, and they shred beautifully into the salad.
- Cucumber: Use a large one for maximum crunch, and don't bother peeling it unless the skin is tough or waxy.
- Red onion: Slice it thin and soak in cold water for five minutes if you want to tame the sharpness.
- Red bell pepper: Adds sweetness and color, and holds up well even after being dressed.
- Cherry tomatoes: Halve them so they release a little juice into the dressing and sweeten everything.
- Fresh dill, parsley, and mint: This trio is non-negotiable, it's what makes the whole dish come alive.
- Apple cider vinegar: The backbone of the dressing, tangy and clean with a slight fruity note.
- Lemon juice: Freshly squeezed is essential, bottled lemon juice tastes flat and kills the brightness.
- Dijon mustard: Emulsifies the dressing and adds a subtle kick without any oil.
- Honey: Optional, but a tiny bit balances the acidity and rounds out the flavors.
Instructions
- Poach the chicken:
- Bring a pot of water to a gentle simmer, not a rolling boil. Season the chicken breasts with salt and pepper, slide them in, and let them cook for 12 to 15 minutes until the centers are just cooked through and no longer pink.
- Prep the vegetables:
- While the chicken cooks, dice the cucumber and bell pepper into bite-sized pieces, halve the cherry tomatoes, and finely chop the red onion. Toss everything into a large mixing bowl so it's ready to go.
- Make the dressing:
- In a small bowl, whisk together the vinegar, lemon juice, Dijon mustard, honey if using, salt, and pepper until smooth. Taste it, it should be bright and slightly sharp with a hint of sweetness.
- Combine everything:
- Once the chicken has cooled enough to handle, dice or shred it into chunks. Add it to the vegetables along with all the chopped fresh herbs, then pour the dressing over top and toss until everything is evenly coated.
- Adjust and serve:
- Taste and add more salt, pepper, or lemon juice if needed. Serve immediately for a room-temperature salad, or chill it for 15 minutes if you want it extra crisp and cold.
Save I started packing this in glass jars for lunch, and it became the meal my coworkers would peek at and ask about. One of them said it looked like something from a fancy cafe, and I just smiled because it cost me less than five dollars to make. It's the kind of dish that makes you feel like you're taking care of yourself without any fuss or pretension.
Serving Suggestions
I love eating this straight from the bowl, but it's also beautiful over a bed of mixed greens or butter lettuce. If you want to make it more filling, serve it with warm pita bread or a handful of roasted chickpeas on the side. A chilled glass of Sauvignon Blanc or sparkling water with lemon makes it feel like a proper little meal.
Storage and Make-Ahead Tips
This salad holds up surprisingly well in the fridge for up to two days, though the cucumbers will release a bit of water as they sit. If you're meal prepping, store the dressing separately and toss everything together right before eating. The poached chicken can be made up to three days ahead and kept in an airtight container, which makes weeknight assembly even faster.
Variations and Swaps
You can easily swap the chicken for poached shrimp, canned tuna, or even chickpeas if you want to keep it plant-based. Sometimes I add thinly sliced radishes or celery for extra crunch, or throw in a handful of arugula to make it more salad-like. If you don't have all three herbs, just use whatever you have, parsley and mint alone still taste incredible.
- Try basil or cilantro instead of dill for a completely different flavor profile.
- Add a pinch of sumac or za'atar to the dressing for a Middle Eastern twist.
- Toss in some diced avocado right before serving for a creamier texture without any oil.
Save This salad taught me that clean eating doesn't have to mean bland or boring. It just means letting fresh ingredients speak for themselves, with a little acid, a little salt, and a lot of herbs.
Recipe Q&A
- → How is the chicken cooked for this dish?
The chicken breasts are gently poached in simmering water seasoned with salt and pepper until just cooked through, ensuring tenderness and moisture.
- → Can I substitute the fresh herbs?
Yes, you can swap the dill and mint for basil or cilantro to adjust the flavor profile to your preference.
- → Is the dressing oily or oil-free?
The dressing is completely oil-free, made with apple cider vinegar, lemon juice, Dijon mustard, honey, salt, and pepper for a light, tangy finish.
- → What vegetables complement the cucumber in this dish?
Red onion, red bell pepper, and cherry tomatoes combine with the cucumber for a refreshing, crunchy mix.
- → Can this meal be prepared in advance?
Yes, you can prepare the chicken and vegetables ahead of time and mix them with the dressing just before serving, or chill for a crisper texture.