Crunchy Sesame Chicken Salad

Ingredients

• 2 large (453 g total; 1 lb)boneless, skinless chicken breasts
• 2.5 ml (½ teaspoon)sea salt
• 2.5 ml (½ teaspoon)black pepper
• 5 ml (1 teaspoon)olive oil
• 30 ml (2 tablespoons)honey
• 15 ml (1 tablespoon)roasted sesame seeds
• 122 g (1 cup)carrots, sliced
• 120 g (1 cup)red pepper, sliced
• 89 g (2 cups)red cabbage, shredded
• 89 g (2 cups)green cabbage, shredded
• 30 ml (2 tablespoons)fresh coriander
• 30 ml (2 tablespoons)spring onions
• 30 ml (2 tablespoons)sesame oil
• 15 ml (1 tablespoon)reduced-salt soy sauce

Instructions

1. 1

   Prepare the ingredients

   Gather and prepare the ingredients.

2. 2

   Season the chicken

   Cut each chicken breast in half lengthways. Season both sides with the salt and pepper, then brush the chicken with honey.

3. 3

   Sear the chicken

   Heat a ridged grill pan with the olive oil. Sear the chicken on both sides until cooked through, about 4–5 minutes. Remove it from the pan and scatter the sesame seeds over the top.

4. 4

   Toss the salad

   Put all the salad ingredients in a bowl and toss to combine. You can prepare it ahead if you prefer the vegetables a little softer.

5. 5

   Plate and serve

   Arrange the salad on plates and serve with the chicken.

6. 6

   Store leftovers

   Refrigerate any leftovers for up to 5 days.

What is crunchy sesame chicken salad?

This American-style meal pairs honey-brushed chicken with a raw, finely cut vegetable salad. The combination draws on familiar sesame and soy flavours, while the cabbage and carrots bring a fresh, crunchy contrast.

Here, the chicken is quickly seared and the salad is simply tossed, making the dish practical when you want a meal without a long cooking session.

Nutrition and macros by portion

The nutrition label shows one serving as written: 353 calories, 29g protein, 35g carbs, 13g fat.

The chicken supplies most of the protein, while honey and the vegetables contribute carbohydrates. Olive and sesame oils provide most of the fat; serve with extra vegetables or a modest portion of rice if you want to balance out the plate.

The chicken and its coating

Even pieces: halving the breasts lengthways makes them thinner and helps them cook in the stated 4–5 minutes.

Honey: brushing it over the seasoned chicken gives the surface sweetness and helps the sesame seeds stick after cooking.

A crisp, colourful salad

Cabbage: the red and green varieties form the crunchy base, while sliced carrots and red pepper add colour and a different bite.

Dressing: sesame oil and reduced-salt soy sauce season the vegetables. Toss them just before serving for the freshest crunch, or make the salad ahead if you like it softer.

Getting the chicken right

Hot pan: let the grill pan heat before adding the chicken so it sears rather than sitting in oil.

Doneness: the method gives 4–5 minutes for cooking, but thickness affects timing. Check that the centre is cooked through before serving.

Timing and preparation

The recipe takes 15 minutes in total, so prepare and slice the vegetables while organising the chicken and seasonings.

The salad can be tossed in advance if a softer texture is welcome; keep the chicken cooking to just before serving for the best contrast.

Serving ideas

Serve the chicken alongside the salad so its warm, savoury-sweet flavour contrasts with the cool vegetables.

For a more filling plate, pair it with cooked rice or noodles; these are serving suggestions rather than ingredients in the recipe.

Recipe notes & tips

• Slice the chicken breasts evenly so the pieces cook at a similar pace.
• Brush the honey over both sides of the chicken for an even coating.
• Keep the vegetables in thin, even slices or shreds so they are easy to toss and eat.
• Toss the salad thoroughly to distribute the sesame oil and soy sauce.
• Sprinkle the sesame seeds over the chicken after searing, as directed.

Variations

• Extra crunch: toss in a handful of toasted nuts or seeds when serving.
• More heat: add a little chilli to the salad dressing.
• Citrus lift: squeeze a little lemon or lime over the salad just before serving.
• Rice bowl: serve the chicken and salad over cooked rice for a more substantial meal.
• Softer salad: toss the vegetables ahead of time and let them sit before serving.

Common mistakes to avoid

• Uneven chicken pieces: halve the breasts lengthways so thinner sections do not finish far ahead of thicker ones.
• Crowded pan: cook in batches if the chicken does not fit in a single layer.
• Burnt honey: use a hot rather than smoking pan and watch the chicken closely as the honey browns.
• Limp vegetables: toss the salad shortly before serving if you want to keep its crunch.
• Undercooked centre: check the thickest part of the chicken before plating.

How to store

Refrigerate leftovers in a covered container for up to 5 days, as directed in the recipe. Reheat the chicken until hot; the salad is best served cold, though it may soften during storage.

Frequently asked questions