If you have been searching for a lunch recipe that is simultaneously high in protein, low in carbohydrates, visually stunning, and bursting with fresh flavor, your search ends right here. These savory chicken salad cucumber rolls reimagine the classic chicken salad sandwich by replacing heavy bread with crisp, refreshing cucumber strips, delivering all the satisfaction of a hearty meal without the carb-heavy guilt. Whether you are following a ketogenic diet, managing your carbohydrate intake, or simply looking for a lighter way to enjoy your midday meal, this recipe is designed with your goals in mind.
What makes these rolls truly special is the combination of textures and flavors packed into every bite. Creamy whipped cream cheese serves as the adhesive base, while a protein-rich dressing made from cottage cheese, mayonnaise, and fresh lime juice coats the tender shredded chicken in a tangy, savory glaze. Add in the brightness of fresh cilantro, the subtle bite of red onion, and the buttery richness of ripe avocado, and you have a dish that looks and tastes like it came from a high-end restaurant. Best of all, the entire recipe comes together in just 15 minutes with zero cooking required, making it the perfect solution for busy professionals, students, fitness enthusiasts, and anyone who values both health and flavor in their daily meals.
Recipe Details at a Glance
Before you begin assembling your cucumber rolls, here is a quick overview of everything you need to know about this recipe. This at-a-glance summary will help you plan your prep time and understand exactly what to expect from the finished dish.
| Cuisine | American |
| Course | Lunch / Snack |
| Difficulty | Easy |
| Servings | 2 Servings |
| Prep Time | 15 Minutes |
| Cook Time | 0 Minutes (uses pre-cooked chicken) |
| Total Time | 15 Minutes |
| Calories per Serving | Approximately 350 kcal |
This recipe is classified as American cuisine and sits comfortably in the lunch or snack category. The difficulty level is easy, requiring no cooking whatsoever since it uses pre-cooked or rotisserie chicken. With a total time commitment of just 15 minutes from start to finish, it is one of the fastest high-protein meals you can prepare. Each serving delivers approximately 350 calories with a strong protein-to-carb ratio, making it an ideal choice for keto followers, low-carb dieters, and anyone who prioritizes clean, efficient nutrition.
Complete Ingredient List
This recipe uses fresh, widely available ingredients that you can find at any grocery store. The ingredient list is divided into two sections: the main roll components and the high-protein dressing that brings the entire dish together. Each ingredient has been chosen for a specific reason, contributing to the overall texture, flavor, and nutritional profile of the finished cucumber rolls.
For the Cucumber Rolls
- Cucumbers: 2 large English cucumbers, thinly shaved into long, wide strips using a vegetable peeler or mandoline. English cucumbers are preferred because they have thinner skin, fewer seeds, and a milder flavor that pairs beautifully with the creamy chicken filling. The cucumber strips serve as the carb-free wrapper that holds everything together.
- Whipped Cream Cheese: One-quarter cup. Whipped cream cheese acts as the adhesive base spread over the cucumber sheet, helping all the filling ingredients stay in place during rolling. Its light, airy texture adds a subtle creaminess without overwhelming the other flavors.
- Cooked Chicken Breast: 1 cup, shredded. Pre-cooked chicken breast provides the protein-packed core of the filling. Rotisserie chicken works exceptionally well here, as it is already seasoned, tender, and easy to shred. You can also use leftover grilled, baked, or poached chicken breast.
- Fresh Cilantro: One-half cup, finely chopped. Cilantro adds a bright, herbaceous freshness that lifts the entire flavor profile of the chicken salad. If you are not a fan of cilantro, fresh flat-leaf parsley or basil make excellent substitutes.
- Red Onion: One-quarter cup, finely diced. Red onion contributes a mild, slightly sweet sharpness that contrasts beautifully with the creamy dressing and buttery avocado. Dicing it finely ensures it distributes evenly throughout the filling.
- Avocado: 1 ripe avocado, cubed. Avocado brings a rich, buttery texture and heart-healthy monounsaturated fats to the filling. It also adds visual appeal with its vibrant green color. Choose an avocado that yields gently to pressure for the best texture.
For the High-Protein Dressing
- Cottage Cheese: One-quarter cup. Cottage cheese is the secret weapon in this dressing, providing a substantial protein boost while creating a thick, creamy base. When blended smooth, it becomes virtually indistinguishable from traditional high-fat dressings but with far superior nutritional value.
- Mayonnaise: 1 tablespoon. A single tablespoon of mayo adds richness and a familiar tanginess that rounds out the dressing. You can use regular, light, or avocado oil-based mayonnaise depending on your dietary preferences.
- Cilantro: One-quarter cup. An additional portion of cilantro blended directly into the dressing infuses every drop with fresh, herbaceous flavor that permeates the entire chicken salad.
- Garlic Powder: One-half teaspoon. Garlic powder adds a warm, savory depth to the dressing without the sharpness of raw garlic. It blends seamlessly into the smooth texture of the dressing.
- Fresh Lime Juice: From one-half lime, approximately 1 tablespoon. Fresh lime juice provides the essential acidity that brightens the dressing and prevents the avocado from browning. Its citrusy tang is the perfect counterpoint to the richness of the cottage cheese and mayo.
Step-by-Step Assembly Instructions
Since this recipe requires no cooking, the assembly process is straightforward and fast. However, taking care with each step, particularly the cucumber shaving and rolling technique, will ensure your finished rolls are as beautiful as they are delicious. Follow these detailed instructions for flawless results every time.
Step 1: Prepare the Cucumber Strips
Wash both large English cucumbers thoroughly under cold running water and pat them dry. Using a sharp vegetable peeler or a mandoline slicer set to a thin setting, carefully shave long, wide strips from each cucumber. Work your way around the entire cucumber, rotating it as you go, to get the widest possible ribbons. Stop shaving when you reach the seedy core, as the center is too soft and watery to hold together well. You should end up with approximately 15 to 20 usable strips per cucumber. Lay the strips out on a large sheet of parchment paper placed on a clean, flat work surface. Arrange the strips side by side, overlapping each one by approximately one-quarter of an inch, to create a large rectangular sheet. The goal is to build a continuous, flexible wrapper that is strong enough to hold the chicken filling without tearing.
Step 2: Spread the Cream Cheese Base
Take your one-quarter cup of whipped cream cheese and, using a butter knife or offset spatula, gently spread a thin, even layer across the entire surface of the cucumber sheet. Work carefully and apply light pressure to avoid tearing the delicate cucumber strips. The cream cheese layer serves a dual purpose: it adds a subtle creaminess and, more importantly, it acts as the glue that binds the cucumber strips together and prevents the filling from sliding out during rolling. Make sure the entire surface is covered, paying extra attention to the edges where the cucumber strips overlap. If the cream cheese is too firm to spread easily, let it sit at room temperature for five to ten minutes before using it.
Step 3: Prepare the Chicken Salad Filling
In a medium mixing bowl, combine one cup of shredded cooked chicken breast, one-half cup of finely chopped fresh cilantro, one-quarter cup of finely diced red onion, and one cubed ripe avocado. Use a fork or spoon to gently toss the ingredients together, being careful not to mash the avocado cubes. You want the avocado to remain in distinct, bite-sized pieces that provide bursts of buttery richness throughout the filling. If you are using rotisserie chicken, be sure to remove the skin and any bones before shredding. For the most tender results, shred the chicken by hand using two forks rather than chopping it with a knife, as this creates natural, irregular strands that hold the dressing better.
Step 4: Make the High-Protein Dressing
Place one-quarter cup of cottage cheese, one tablespoon of mayonnaise, one-quarter cup of fresh cilantro, one-half teaspoon of garlic powder, and the juice of half a lime into a food processor or high-powered blender. Blend on high speed for approximately 30 to 60 seconds until the mixture is completely smooth, creamy, and free of any visible cottage cheese curds. Scrape down the sides of the blender once during processing to ensure everything is incorporated evenly. The finished dressing should have a thick, pourable consistency similar to ranch dressing. Taste and adjust the seasoning, adding a pinch of salt or an extra squeeze of lime if needed. This dressing is the star of the recipe, providing a major protein boost while delivering the tangy, garlicky, herbaceous flavor that ties all the components together.
Step 5: Combine the Dressing with the Chicken Filling
Pour the blended high-protein dressing over the chicken, cilantro, onion, and avocado mixture in the bowl. Using a large spoon or spatula, gently fold the dressing into the filling until every piece of chicken and avocado is evenly coated. Avoid stirring too vigorously, as this can break down the avocado cubes and turn the filling into a mushy paste. The ideal result is a cohesive, well-dressed chicken salad with clearly visible chunks of avocado, distinct shreds of chicken, and a generous coating of the creamy dressing on every component.
Step 6: Spread the Filling Over the Cucumber Sheet
Spoon the dressed chicken salad mixture evenly over the cream cheese-covered cucumber sheet. Use the back of a spoon or a spatula to spread the filling into a uniform layer, leaving approximately half an inch of bare cucumber along the far edge of the sheet. This border gives you a clean seal when you roll everything up and prevents the filling from squeezing out the ends. Distribute the filling as evenly as possible to ensure every slice of the finished roll contains a balanced ratio of chicken, avocado, and dressing.
Step 7: Roll Tightly Using the Parchment Paper
This is the most important step in the entire process, and taking your time here will pay off with beautifully clean, tight rolls. Starting from the edge closest to you, use the parchment paper as a guide to begin lifting and rolling the cucumber sheet away from you. Apply gentle, steady pressure as you roll, keeping the cylinder as tight as possible without crushing the delicate cucumber strips. The parchment paper acts as a support structure, allowing you to roll evenly without your fingers tearing through the cucumber. Once you have completed the roll, wrap the entire cylinder in the parchment paper and twist the ends like a candy wrapper. Place the wrapped roll in the refrigerator for 10 to 15 minutes to allow it to firm up slightly, which makes slicing much easier and cleaner.
Step 8: Slice into Rounds and Serve
Remove the chilled roll from the refrigerator and unwrap the parchment paper. Using a very sharp knife, preferably a serrated bread knife for the cleanest cuts, slice the roll into rounds approximately one to one-and-a-half inches thick. Wipe the blade clean between each cut to prevent the filling from dragging and smearing. Arrange the sliced rounds on a serving plate, cut-side up, to display the beautiful cross-section of layered cucumber, cream cheese, and colorful chicken salad filling. Serve immediately and enjoy the satisfying crunch of fresh cucumber paired with the creamy, protein-rich chicken filling.
Expert Tips for Perfect Cucumber Rolls Every Time
The single most important factor in achieving clean, beautiful rolls is the quality and thickness of your cucumber strips. Use the longest, straightest cucumbers you can find, and shave slowly and evenly with a sharp peeler. Strips that are too thin will tear during rolling, while strips that are too thick will crack and refuse to bend. Aim for a thickness that is flexible enough to drape over your finger without breaking. English cucumbers are strongly recommended over regular cucumbers because their thinner skin and lower water content produce sturdier, more reliable strips.
Temperature also plays a key role. Cold ingredients are easier to work with and produce firmer, neater rolls. Keep the cream cheese, chicken, and dressing chilled until the moment you assemble. After rolling, the 10 to 15 minute rest in the refrigerator is not optional. This brief chilling period allows the cream cheese to firm up and bind the cucumber layers together, which is essential for getting clean, intact slices. If you skip this step, the roll may unravel or collapse when you cut into it.
Nutritional Benefits and Macronutrient Breakdown
Each serving of these chicken salad cucumber rolls delivers approximately 350 calories with an impressive macronutrient profile tailored for low-carb and high-protein eating. The shredded chicken breast contributes roughly 25 to 30 grams of lean protein per serving, supporting muscle maintenance, recovery, and satiety. The cottage cheese in the dressing adds an additional 7 to 8 grams of protein, bringing the total protein content to well over 30 grams per serving, an exceptional amount for a no-cook lunch.
The avocado and olive oil-based mayonnaise provide heart-healthy monounsaturated and polyunsaturated fats that support cardiovascular health, brain function, and the absorption of fat-soluble vitamins. Meanwhile, the cucumber wrapper keeps the total carbohydrate count remarkably low, typically under 10 grams of net carbs per serving, making this recipe fully compatible with ketogenic, Atkins, and other low-carb dietary frameworks. The fresh cilantro, lime juice, and red onion contribute valuable micronutrients including vitamin C, vitamin K, folate, and quercetin, a powerful antioxidant. Overall, this recipe delivers a nutrient-dense, well-balanced meal that supports energy, focus, and long-term health without relying on processed ingredients or empty calories.
Meal Prep and Storage Guidelines
These cucumber rolls are excellent candidates for meal prepping, though a few smart strategies will help you maintain optimal freshness and texture. The chicken salad filling, including the dressing, can be prepared up to two days in advance and stored in a sealed container in the refrigerator. However, it is best to add the avocado just before assembling to prevent browning. If you must add avocado in advance, toss the cubes in a small amount of lime juice to slow oxidation.
For the cucumber strips, shave them fresh on the day you plan to assemble and eat the rolls. Pre-shaved cucumber strips release moisture over time, which can make the final product soggy. If you are prepping for a workday lunch, assemble the rolls in the morning, wrap them tightly in parchment paper and then plastic wrap, and store them in the refrigerator until lunchtime. Fully assembled rolls are best consumed within four to six hours for the crispiest cucumber texture. Avoid freezing these rolls, as the cucumber and avocado do not thaw well and will lose their appealing texture.
Creative Variations and Customization Ideas
One of the greatest strengths of this recipe is its adaptability. While the chicken salad filling described above is exceptional, you can easily swap components to suit your taste preferences or dietary needs. For a pescatarian version, replace the shredded chicken with canned albacore tuna or cooked salmon flaked into large chunks. For a fully plant-based version, substitute the chicken with seasoned chickpeas or marinated baked tofu, and use a vegan cream cheese and dairy-free cottage cheese alternative for the base and dressing.
On the flavor front, the possibilities are nearly endless. Try adding a teaspoon of sriracha or a dash of hot sauce to the dressing for a spicy kick. Swap the cilantro for fresh dill and add capers for a Mediterranean-inspired twist. Incorporate finely chopped celery or water chestnuts for additional crunch within the filling. You can also experiment with different seasonings in the dressing, such as smoked paprika, curry powder, or Italian seasoning, to create entirely new flavor profiles. For added texture, sprinkle sesame seeds, everything bagel seasoning, or crushed red pepper flakes over the sliced rounds just before serving.
Conclusion: A Fresh, Protein-Packed Lunch You Will Make Again and Again
These savory chicken salad cucumber rolls represent everything that modern healthy eating should be: quick to prepare, deeply satisfying, visually impressive, and packed with clean, high-quality nutrition. In just 15 minutes and with zero cooking required, you can assemble a lunch or snack that delivers over 30 grams of protein, heart-healthy fats from avocado, and a vibrant medley of fresh herbs and vegetables, all wrapped in a crisp, refreshing cucumber shell that eliminates the need for bread, tortillas, or any other carb-heavy wrapper. The high-protein cottage cheese dressing is the true hero of the recipe, transforming a simple chicken salad into something creamy, tangy, and utterly addictive.
What makes this recipe a genuine keeper is its versatility and ease of customization. Whether you prefer it with chicken, tuna, tofu, or chickpeas, with cilantro or dill, with a mild dressing or a fiery sriracha-spiked version, the core technique remains the same and the results are consistently delicious. It is an ideal solution for busy weekday lunches, weekend meal prep sessions, light dinner appetizers, or even an impressive party platter that will have your guests reaching for seconds. We encourage you to make this recipe your own, experiment with your favorite flavors, and discover why chicken salad cucumber rolls are quickly becoming one of the most popular low-carb lunch ideas on the internet. Once you master the roll, you will never look at ordinary chicken salad the same way again.
Frequently Asked Questions (FAQ)
Can I use regular cucumbers instead of English cucumbers? You can, but English cucumbers are strongly recommended. Regular cucumbers have thicker skin and more seeds, which makes them harder to shave into thin, flexible strips. If using regular cucumbers, peel the skin first and try to avoid the seedy center when shaving strips.
How do I prevent the avocado from turning brown? The fresh lime juice in the dressing helps slow oxidation significantly. For extra protection, toss the avocado cubes in a light coating of lime juice before adding them to the chicken mixture. Assemble the rolls as close to serving time as possible for the greenest, freshest-looking avocado.
Can I make these rolls ahead of time for meal prep? Yes, with some adjustments. Prepare the chicken salad filling and dressing up to two days in advance, but add the avocado and shave the cucumbers fresh on the day of assembly. Fully assembled rolls should be consumed within four to six hours for the best texture.
What can I use instead of cottage cheese in the dressing? Greek yogurt is an excellent substitute that offers a similar protein boost and tangy flavor. For a dairy-free option, blended silken tofu works well and creates a similarly smooth, creamy consistency.
Is this recipe suitable for a keto diet? Absolutely. With under 10 grams of net carbohydrates per serving and over 30 grams of protein, this recipe fits comfortably within standard ketogenic macronutrient ratios. The healthy fats from avocado and mayonnaise further support ketogenic eating.
Can I turn this into a party appetizer? Yes, these rolls make a stunning party platter. Slice the rounds thinner, approximately half an inch thick, and secure each one with a decorative toothpick. Arrange them on a board alongside extra dressing for dipping, cherry tomatoes, and fresh herbs for a beautiful presentation that guests will love.
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