Protein-Packed Chicken Avocado Sandwich

GOOD EATS

A Great Way To Change Up Chicken

For everyone that is stucking eating plain chicken and rice on the daily, we've got you covered. Let's face it, we all have a soft spot for a chicken sandwich. Our homemade version just takes a bit of chicken and turns it into a fitness-friendly meal. Grilled chicken breast, creamy avocado slices, and a whole-grain bun come together for a satisfying meal that won't ruin your fitness journey.

Ingredients:

  • 6 oz grilled chicken breast
  • 1 ripe avocado, sliced
  • 1 whole-grain bun
  • Greek yogurt-based dressing
  • Adobo, salt, pepper, peprika (or any seasoning of your choice)
     

Instructions:

Grill the Chicken

  • Preheat the Grill or Pan:
    • If you're using an outdoor grill, preheat it to medium-high heat. If you're using a stovetop pan, set it over medium-high heat.
  • Season the Chicken:
    • Take your boneless, skinless chicken breast and season it generously (don't be shy with the seasoning). Sprinkle both sides with your favorite herbs or spices. Common choices include garlic powder, paprika, or dried oregano.
  • Prepare the Chicken:
    • Place the seasoned chicken breast on the preheated grill or pan. Close the grill lid or cover the pan to enhance the cooking process.
  • Grill Each Side:
    • Grill the chicken for approximately 6-8 minutes on each side. This cooking time may vary based on the thickness of the chicken breast. Ensure you reach an internal temperature of 165°F (74°C) to guarantee it's fully cooked and juicy

Build the Sandwich

  • Toast the Whole-Grain Bun:
    • While the chicken is grilling, slice the whole-grain bun in half and place it in a toaster or on the grill for 2-3 minutes, or until it turns a golden brown. This step adds a delightful crunch to your sandwich.
  • Prepare Avocado Slices:
    • Slice a ripe avocado into thin, even slices. You can sprinkle a bit of lemon juice on the slices to prevent browning.
  • Assemble the Sandwich:
    • Once the chicken is fully cooked, place it on the bottom half of the toasted bun. Arrange the creamy avocado slices over the chicken, creating a flavorful and textured base for your sandwich.

Dress It Up:

  • Prepare Homemade Greek Yogurt-Based Dressing:
    • Create a simple dressing by mixing Greek yogurt with a touch of lemon juice, a pinch of salt, and your preferred herbs or spices. Stir until well combined.
  • Drizzle the Dressing:
    • Using a spoon or a small squeeze bottle, drizzle the homemade Greek yogurt dressing over the top of the avocado and chicken. This adds a zesty and creamy element to your sandwich.
  • Personalize with Herbs or Spices:
    • Feel free to sprinkle extra herbs or spices over the top for a personalized touch. Freshly chopped parsley, dill, or a hint of chili flakes can elevate the flavors based on your preferences.

Macros and Calories ≈

  • Calories: 600 calories
  • Protein: Around 40g
  • Carbohydrates: 35g
  • Fats: 20g

If you are tracking your calories, never forget to track everything. Even if you are just adding low calorie foods or condiments, they can add up quickly. 

Fitting Into Your Fitness Goals:

1. Cutting:

  • Watch your portion sizes, and skip additional toppings like cheese or extra sauce. Possibly go for lower calorie buns.

2. Bulking:

  • Double up on the chicken or add a slice of cheese for extra protein and calories. Consider pairing it with a side of sweet potato fries or a small portion of nuts for added energy.

3. Maintaining or General Health:

  • Stick to the standard recipe, adjusting the portion size based on your daily caloric needs. Pair it with a side salad for a well-balanced meal.

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