Let’s talk about a dish that combines savory delight and health benefits—the Healthy Grilled Chicken Sandwich. Imagine juicy, perfectly seasoned grilled chicken tucked between whole wheat buns, layered with crisp veggies. It’s not just a meal; it’s a celebration of flavors! Ready to dig in?
Why Does This Recipe Work?
Making a Healthy Grilled Chicken Sandwich isn’t rocket science, but ensuring it’s delicious and wholesome takes a bit of know-how. Trust me, I’ve perfected this recipe over countless weekends. Here’s why it stands out:
Balanced Flavor Profile:
We’re talking Italian herbs, smoked paprika, and roasted garlic powder. These make the chicken burst with a flavor that’s anything but boring.
Simple Yet Nutritious:
This recipe uses ingredients you probably already have at home. Whole wheat buns, fresh veggies, and olive oil. It’s both easy to make and good for you.
Versatility:
Swap out ingredients based on diet or what’s in your pantry. From different sauces to bread types, it’s versatile.
Easy Preparation:
The steps are straightforward, making it perfect for a quick yet satisfying meal, even on busy weeknights.
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How Does It Taste Like?
Every bite offers a mix of savory grilled chicken with the freshness of veggies and a hint of zesty Italian flair. The sauce adds creaminess, balancing out the smoky notes from the paprika.
What Sets This Recipe Apart?
This isn’t just any chicken sandwich. The homemade sauce, the marinated chicken, and the carefully chosen spices elevate it. The light char on the chicken adds a depth of flavor that you won’t find in other recipes. Not to mention, it’s healthier without sacrificing taste.
The Ingredients
-
For the Chicken:
- 2 tablespoons of cold-pressed olive oil
- 1 tablespoon of freshly squeezed lemon juice
- 1 teaspoon of zesty Italian herb blend
- 1 teaspoon of roasted garlic powder
- ½ teaspoon of coarse kosher salt
- ¼ teaspoon of finely ground black pepper
- 1 teaspoon of pure honey
- 1 teaspoon of smoked paprika
- 2 boneless, skinless chicken breasts (each 5 oz)
-
For the Sauce:
- ¼ cup of tangy barbecue sauce
- 2 tablespoons of Dijon mustard
- 1 teaspoon of fresh lemon juice
- 1-2 tablespoons of organic honey or pure maple syrup
- 1 teaspoon of apple cider vinegar
- ½ cup of creamy mayonnaise
- A dash of salt and pepper, if necessary
-
For Building the Burgers:
- Fresh lettuce leaves
- Slices of ripe tomato
- Thinly sliced red onion
- 4 whole wheat sandwich buns
Instructions
Step 1: Marinate the Chicken
In a bowl, mix olive oil, lemon juice, Italian herb blend, garlic powder, salt, pepper, honey, and smoked paprika. Add chicken breasts. Let them marinate for at least 30 minutes. If possible, marinate them overnight.
Step 2: Prepare the Sauce
Combine barbecue sauce, Dijon mustard, lemon juice, honey or maple syrup, apple cider vinegar, and mayonnaise in a small bowl. Mix until smooth. Taste and adjust seasoning with a pinch of salt and pepper, if needed.
Step 3: Grill the Chicken
Preheat your grill to medium-high heat. Place the marinated chicken breasts on the grill. Cook for about 6-7 minutes on each side till fully cooked. Slice thinly once cooled a bit.
Step 4: Assemble the Sandwich
Toast sandwich buns on the grill for 1-2 minutes. Spread the sauce on both halves. Layer with lettuce, tomato slices, red onion slices, and grilled chicken.
Step 5: Serve
Serve immediately while the chicken is still warm. Enjoy with your favorite side dish.
Notes
- Prep Ahead: Marinate the chicken overnight for enhanced flavor.
- Monitor Cooking: Avoid overcooking the chicken to keep it juicy.
- Sauce Storage: Make the sauce in advance and store it in the fridge for up to a week.
- Bread Options: Use gluten-free buns if needed.
- Extra Toppings: Add avocado slices or spinach for an extra health boost.
Nutrition Information
How Do You Store This Healthy Grilled Chicken Sandwich?
Store the components separately. Place the grilled chicken and sauce in airtight containers. Keep veggies fresh in a crisper drawer. Assemble when you’re ready to eat.
Sides for Healthy Grilled Chicken Sandwich
1. Veggie Pasta Salad: Light, zesty, and filled with fresh vegetables. This pasta salad is the perfect pairing.
2. Coleslaw: Adds crunch and a hint of sweetness, making every bite of the sandwich heavenly.
3. Sweet Potato Fries: Crispy on the outside, tender on the inside. A healthy yet indulgent accompaniment.
What Alternatives Can You Use for the Ingredients if They Are Not Present in Your Kitchen?
1. Chicken Substitute: Swap chicken breasts for turkey breasts; cooks similarly and just as tasty.
2. Olive Oil Substitute: Use avocado oil if you have it around.
3. Whole Wheat Buns: Opt for ciabatta or even a lettuce wrap for a low-carb version.
4. Honey: Maple syrup or agave nectar can step in for honey.
Healthy grilled chicken sandwich recipe
Equipment
- grill
- bowl
Ingredients
For the Chicken
- 2 tablespoons of cold-pressed olive oil
- 1 tablespoon of freshly squeezed lemon juice
- 1 teaspoon of zesty Italian herb blend
- 1 teaspoon of roasted garlic powder
- ½ teaspoon of coarse kosher salt
- ¼ teaspoon of finely ground black pepper
- 1 teaspoon of pure honey
- 1 teaspoon of smoked paprika
- 2 boneless skinless chicken breasts (each 5 oz)
For the Sauce
- ¼ cup of tangy barbecue sauce
- 2 tablespoons of Dijon mustard
- 1 teaspoon of fresh lemon juice
- 1-2 tablespoons of organic honey or pure maple syrup
- 1 teaspoon of apple cider vinegar
- ½ cup of creamy mayonnaise
- A dash of salt and pepper if necessary
For Building the Burgers
- Fresh lettuce leaves
- Slices of ripe tomato
- Thinly sliced red onion
- 4 whole wheat sandwich buns
Instructions
Step 1: Marinate the Chicken
- In a bowl, mix olive oil, lemon juice, Italian herb blend, garlic powder, salt, pepper, honey, and smoked paprika. Add chicken breasts. Let them marinate for at least 30 minutes. If possible, marinate them overnight.
Step 2: Prepare the Sauce
- Combine barbecue sauce, Dijon mustard, lemon juice, honey or maple syrup, apple cider vinegar, and mayonnaise in a small bowl. Mix until smooth. Taste and adjust seasoning with a pinch of salt and pepper, if needed.
Step 3: Grill the Chicken
- Preheat your grill to medium-high heat. Place the marinated chicken breasts on the grill. Cook for about 6-7 minutes on each side till fully cooked. Slice thinly once cooled a bit.
Step 4: Assemble the Sandwich
- Toast sandwich buns on the grill for 1-2 minutes. Spread the sauce on both halves. Layer with lettuce, tomato slices, red onion slices, and grilled chicken.
Step 5: Serve
- Serve immediately while the chicken is still warm. Enjoy with your favorite side dish.
Notes
- Prep Ahead: Marinate the chicken overnight for enhanced flavor.
- Monitor Cooking: Avoid overcooking the chicken to keep it juicy.
- Sauce Storage: Make the sauce in advance and store it in the fridge for up to a week.
- Bread Options: Use gluten-free buns if needed.
- Extra Toppings: Add avocado slices or spinach for an extra health boost.
Frequently Asked Questions
1. Can I use a different cut of chicken?
Absolutely, chicken thighs work well too. They’re juicier but might need a tad more grilling time.
2. How do I know the chicken is fully cooked?
Use a meat thermometer. The internal temp should read 165°F.
3. What if I don’t have a grill?
No worries! A stovetop grill pan or even a regular skillet works fine.
4. Can I make this sandwich ahead of time?
Yes, assemble everything except for fresh ingredients like tomatoes right before serving. This keeps it fresh and delicious.
Conclusion
And there you have it! A recipe that promises flavor without compromising your health. The Healthy Grilled Chicken Sandwich is quick to make, customizable, and perfect for any meal. So, fire up that grill and treat yourself to a sandwich you’ll crave again and again. Happy cooking!
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My name is Lori Walker. I’m a registered dietitian, food blogger and food enthusiast. I share easy healthy, delicious recipes on my blog and review necessary kitchen items. The recipes I share take less… Read more