Save There's something about a salad that tastes like pure intention—no hiding behind butter or cream, just clean flavors talking to each other. I made this one on a sweltering afternoon when my kitchen felt too hot for anything ambitious, and I realized that the simplest things often deliver the most satisfaction. The chicken poaches gently while you chop, the herbs go in fresh and bright, and by the time you dress it all together, you've got something that feels lighter than air but fills you up completely.
I served this to a friend who was skeptical about oil-free cooking, and watching her take that first bite—then immediately ask for the recipe—was one of those small kitchen victories that stays with you. She kept saying it tasted fresh, which I think is exactly right. There's honesty in this salad.
Ingredients
- Boneless, skinless chicken breasts (2 small, about 250 g): Poaching keeps them impossibly tender and lets the dressing actually penetrate instead of sitting on the surface—this is the protein backbone that makes this a real meal.
- Sea salt and black pepper: Season the chicken as it cooks, not after, so the seasoning travels all the way through.
- Cucumber (1 large, diced): This is your crunch and your cooling element—dice it just before serving if you can, or it'll weep into the salad.
- Red onion (½ small, finely chopped): Finely chopped red onion brings a sharp, almost peppery bite that makes the whole thing sing.
- Red bell pepper (1 small, diced): The sweetness here balances the vinegar beautifully and adds color that makes people want to eat it.
- Cherry tomatoes (100 g, halved): Fresh, ripe ones are non-negotiable—they should taste like summer in your mouth.
- Fresh dill (2 tbsp, chopped): Dill is the quiet hero here, bringing something almost floral that you can't quite name but absolutely notice when it's missing.
- Fresh parsley (2 tbsp, chopped): Parsley adds earthiness and freshness without overpowering anything else.
- Fresh mint (1 tbsp, chopped): Just a whisper of mint keeps things feeling bright and summery.
- Apple cider vinegar or white wine vinegar (3 tbsp): This is what makes an oil-free dressing actually work—the acidity carries everything and makes it taste rich without any fat at all.
- Fresh lemon juice (1 tbsp): Squeeze it yourself, please; the bottled version tastes like sadness by comparison.
- Dijon mustard (1 tsp): A tiny amount acts like an emulsifier, helping the dressing coat everything evenly.
- Honey (½ tsp, optional): Just a touch if you need to smooth out the sharp edges—trust your palate, not the recipe.
- Salt and black pepper for the dressing: Grind the pepper fresh; it makes a real difference in something this simple.
Instructions
- Poach the chicken gently:
- Bring a pot of water to a gentle simmer, season your chicken breasts with salt and pepper, and slip them in. You want a barely-bubbling simmer, not a rolling boil—this keeps the chicken tender and juicy. After 12 to 15 minutes, the thickest part should feel just cooked through; let it cool, then dice or shred it into the pieces you want.
- Prep your vegetables with intention:
- While the chicken cooks, dice your cucumber and bell pepper into pieces about the same size so they cook and eat evenly. Halve the tomatoes, finely chop the red onion so you get those little sharp bursts of flavor, and add everything to your largest mixing bowl.
- Whisk your dressing until it comes together:
- In a small bowl, combine vinegar, fresh lemon juice, Dijon mustard, honey if you're using it, salt, and pepper. Whisk it until it tastes balanced—you want that tangy sharpness with just a hint of sweetness and mustard holding it all together.
- Bring it all together:
- Add your diced chicken and chopped herbs to the vegetables, pour the dressing over everything, and toss like you mean it, making sure every piece gets coated. Taste and adjust—sometimes you need a little more salt, sometimes a touch more vinegar.
- Serve fresh or chilled:
- Eat it right away while everything is bright and the cucumber still has its snap, or cover it and chill for 15 minutes if you like it colder and the flavors to meld a bit.
Save There was a moment while eating this salad on my back porch when I realized I wasn't thinking about what was missing—no cream, no oil, no richness. I was just thinking about how good it tasted, how alive each flavor felt next to the others. That's when food stops being about restriction and becomes about abundance.
Why This Dressing Works Without Oil
The acid in vinegar and lemon juice does the work oil usually does: it carries flavor, creates mouthfeel, and makes everything taste brighter and more present. Dijon mustard acts like an invisible emulsifier, helping the dressing cling to the vegetables instead of pooling at the bottom of the bowl. The result is something that tastes full and satisfying, not like you're eating salad on punishment.
How to Make It Your Own
This salad is a template more than a prescription, and it rewards tinkering. If you love cilantro more than dill, swap them—the structure stays the same. If radishes or celery appeal to you, slice them thin and add them for extra crunch. You could even add some white beans or chickpeas if you want it more filling, or toss it over a bed of mixed greens for something more substantial.
Pairing and Serving Suggestions
Serve this cold, ideally alongside something crisp to drink—a Sauvignon Blanc or even sparkling water with fresh lemon feels perfect alongside it. It's light enough for a solo lunch, substantial enough as a main course, and it's the kind of salad you can prep ahead and eat through the week without it getting boring. It actually tastes better the next day, once everything has gotten to know each other.
- Make a double batch and eat it for lunch the next three days—the flavors deepen and become more integrated.
- Keep the herbs separate if you're prepping ahead, and stir them in just before eating so they stay bright and fresh.
- This pairs beautifully with grilled fish or shrimp if you want to add more protein.
Save This salad taught me that the best meals aren't the ones that look the most complicated—they're the ones that taste honest and feel good in your body. Make this when you want something that tastes like care without asking for much from you in return.
Recipe FAQ
- → How do you cook the chicken for this salad?
Poach the chicken breasts in gently simmering water seasoned with salt and pepper for 12–15 minutes until cooked through, then cool and dice or shred.
- → Can I substitute any herbs in the salad?
Yes, fresh dill and mint can be swapped for basil or cilantro according to your taste preferences.
- → What dressing ingredients bring out the flavor?
A mixture of apple cider vinegar, lemon juice, Dijon mustard, a bit of honey, salt, and pepper create a bright, tangy dressing that complements the ingredients.
- → Is this dish suitable for special diets?
It’s low fat, high protein, and gluten-free, making it appropriate for many health-conscious eating plans.
- → How can I add more crunch to the dish?
Thinly sliced radishes or celery can be added to enhance the texture and add extra freshness.