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healthy chicken salad sandwich recipe
- Total Time: 15 minutes
- Yield: 2 sandwiches 1x
- Diet: General
Description
A healthy chicken salad sandwich featuring a creamy, smoky roasted red pepper dressing made with Greek yogurt instead of mayonnaise for a high-protein, low-fat lunch. This quick and family-friendly recipe is perfect for busy weekdays or meal prep.
Ingredients
- 350 g (12 oz) shredded cooked chicken breast
- 120 g (1/2 cup) plain Greek yogurt
- 120 g (1/2 cup) drained roasted red peppers, roughly chopped
- 5 g (1 tsp) smoked paprika
- 2.5 g (1/2 tsp) garlic powder
- 2.5 g (1/2 tsp) onion powder
- 15 ml (1 tbsp) fresh lemon juice
- 50 g (1 medium stalk) finely diced celery
- 15 g (3 tbsp) chopped fresh parsley
- 2.5 g (1/2 tsp) fine sea salt
- 1 g (1/4 tsp) freshly ground black pepper
- 4 slices whole-wheat bread
- 4 large green leaf lettuce leaves
Instructions
- Prepare Chicken Base: Ensure the cooked chicken breast is completely cooled before shredding it into bite-sized pieces. If using raw chicken, cook it thoroughly (internal temperature of 74°C / 165°F) and cool before shredding.
- Blend Red Pepper Dressing: In a food processor or blender, combine the Greek yogurt, roasted red peppers, smoked paprika, garlic powder, onion powder, and lemon juice. Blend until smooth and creamy; adjust seasoning with salt and pepper as needed.
- Combine Chicken Salad: In a large mixing bowl, add the shredded chicken, finely diced celery, and chopped fresh parsley. Pour the red pepper dressing over the mixture and stir gently until fully coated.
- Assemble Sandwiches: Place a lettuce leaf on two slices of whole-wheat bread, then divide the chicken salad mixture between them. Top with the remaining bread slices.
- Serve Immediately: Gently press down on the sandwiches and slice them diagonally for serving. Garnish with a pinch of smoked paprika and fresh parsley.
Notes
To keep sandwiches from getting soggy, assemble immediately before eating. For make-ahead meals, store the chicken salad mixture separately from the bread and lettuce. For a dairy-free option, substitute the Greek yogurt with cashew cream or coconut yogurt. Roasted red peppers are key for flavor and texture; avoid using fresh peppers.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Main Dish
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 420 kcal
- Sugar: 8 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 5 g
- Protein: 42 g
- Cholesterol: 100 mg