Healthy grilled chicken sandwich recipe
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.
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Servings: 4 Servings
Calories: 541kcal
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.