Spice It Up: 4 Tasty Chicken Sandwiches For Your Protein On The Go

Eating grilled chicken out of a plastic container to get your protein on the run isn’t the pinnacle of tasty, is it? Here are four simple chicken sandwich recipes that will tingle your taste buds.

Greek Greetings

You need:

• 1/2 chicken breast (~100 g)
• 2 slices whole wheat bread (60 g)
• 4 tablespoons ready-made tzatziki sauce (60 g)
• 4 olives

Preparation

Toast the bread and set aside to cool. Flatten the chicken breast to about 1/4 inch thickness between two sheets of plastic wrap or paper. Heat one tablespoon of oil in a pan, put a little salt on the chicken and cook it until light brown. Cut the olives into slices, slather the tzatziki sauce onto the bread, put the chicken breast on top, sprinkle with the olives and close the sandwich.

Nutritional Values

• 369 kcal
• 24 g protein

Fruity Friction

You need:

• 1/2 chicken breast (~100 g)
• 2 slices whole wheat bread (60 g)
• 4 tablespoons ready-made mango chutney (60 g)
• 1 slice cheddar cheese (30 g)

Preparation

Once more toast the two slices of bread, flatten the chicken and heat one tablespoon of oil in a pan. Sprinkle it with a little salt, then cook the chicken until light brown, spread the chutney onto the bread, put the chicken breast on top and cover it with the cheese. Close the sandwich.

Nutritional Values

• 377 kcal
• 27 g protein

Garlic Whammo

You need:

• 1/2 chicken breast (~100 g)
• 2 slices whole wheat bread (60 g)
• 4 tablespoons low-fat mayonnaise (60 g)
• 1/4 teaspoon garlic seasoning (1-2 g)
• 1 iceberg lettuce leaf (15 g)

Preparation

Toast the bread and flatten, salt and brown the chicken as before. Put the mayonnaise into a small bowl and thoroughly mix the garlic seasoning under, then cut the iceberg leaf into stripes. Put the chicken on the bread, spread the mayonnaise on top of it, then cover it with the lettuce. Close the sandwich.

Nutritional Values

• 362 kcal
• 20 g protein

Italian Bistro Style

You need:

• 1/2 chicken breast (~100 g)
• 2 slices whole wheat bread (60 g)
• 4 tablespoons ready-made pesto (60 g)
• 1 medium tomato (90 g)

Preparation

Again toast, flatten, salt and brown. Cut the tomato into slices. Spread the pesto on the bread, cut the chicken intro stripes and arrange it on the bread, then put the tomato on top of it. Close the sandwich.

Nutritional Values

• 389 kcal
• 24 g protein

Some More Tips

• You can cook a batch of chicken breasts if you plan to eat more than one sandwich within a couple of days. Cooked and refrigerated chicken lasts four to five. When in doubt if it’s still good, smell it!
• The reason I recommend toasting the bread is because it mostly prevents the sauces from soaking into the bread.
• When you let the bread cool after toasting, steeple it. If you put the still warm bread on a plate, the underside goes soft.
• Last but not least, the sandwich stays crispy for longer when you use paper wraps instead of plastic wrapping.

Bon Appétit!

None of them will get me a recommendation in the Michelin guide, but I hope you still find these sandwiches tasty. Let me know how you liked them or if you have a cool recipe of your own!

Picture courtesy of Charles Haynes.