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Healthy Chicken Sandwich Recipes



healthy chicken sandwichWhen we think about chicken sandwich, we can imagine a boneless, skinless breast of chicken patty with mayonnaise and lettuce on a hamburger bun.

The Origin of Chicken Sandwich

Chicken sandwich is a fast food said to be invented by a man called Truett Cathy, the founder of the restaurant Chick-Fil-A. The original chicken sandwich recipe calls for deep frying cooking method to prepare the white-meat chicken patty, and use sesame seed sub-style bun.

Variations of Chicken Sandwich

There are many variations to the original chicken sandwich that makes healthier and some even tastier chicken sandwiches. Some variations including:

  • grilling the breast plain; or basted it in barbecue sauce
  • lettuce and tomatoes are common trimmings, but you may add bacon, or cheese
  • most popular choice of condiment for chicken sandwich is mayonnaise, but other condiments, such as honey mustard, barbecue sauce and chipotle can also be used
  • different types of bread can be used besides the hamburger bun

How to make healthy chicken sandwich?

Here are a few healthy chicken sandwich recipes that you can check out:

  1. Easy and Healthy Chicken Salad Sandwich Recipe
  2. Easy and Healthy Spicy Chicken Sandwich Recipe
  3. Easy and Healthy Grilled Chicken Sandwich Recipe
  4. Easy and Healthy Barbecue Chicken Sandwich Recipe
  5. Easy and Healthy Hot Buffalo Chicken Sandwich Recipe
  6. Easy and Healthy Crispy Chicken Sandwich Recipe
  7. Easy and Healthy Chicken and Bacon Sandwich Recipe

Easy Healthy Recipe #1: Chicken Salad Sandwich

Ingredients:

  • Cooked chicken breast - 2
  • Chopped celery - 1/4 cup
  • Finely chopped onion - 1 tablespoon
  • Nonfat mayonnaise - 2 tablespoons
  • Nonfat plain yogurt - 2 tablespoons
  • Ground black pepper - 1/8 teaspoon
  • Whole Wheat Bread - 8 slices
  • Tomato slices - 4
  • Lettuce leaves - 4

Cooking Directions:

  1. In a bowl, put in chicken, celery, onion, mayonnaise, yogurt and pepper. Mix together well.
  2. Then, divide the chicken mixture among 4 bread slices. Top each serving with tomato, lettuce, followed by another bread slice. Serve.

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Easy Healthy Recipe #2: Spicy Chicken Sandwich

Ingredients:

  • Boneless skinless chicken breasts - 4 (4 ounce)
  • Red hot sauce - 1/3 cup
  • Water - 2/3 cup
  • Salt - 1/2 teaspoon
  • Pepper - 1/2 teaspoon
  • Paprika - 1/2 teaspoon
  • Garlic powder - 1/2 teaspoon
  • Cayenne pepper - 5 teaspoons
  • Onion powder - 1 teaspoon
  • All-purpose flour - 1 cup
  • Reduced-fat hamburger buns with sesame seeds - 4
  • Fat-free mayonnaise - 8 teaspoons
  • Tomato - 1, sliced
  • Chopped lettuce - 1 1/2 cups

Cooking Directions:

  1. Preheat oven to 350°F. Lightly brush baking pan with olive oil, or spray with cooking spray to grease the pan.
  2. In a resealable plastic bag, mix together hot pepper sauce and water. In another resealable bag, mix together salt, pepper, paprika, garlic powder, cayenne pepper, onion powder, and flour.
  3. Wash and clean chicken. Put chicken into the bag with sauce mix and toss to coat.
  4. One piece at a time, take chicken out from the bag with sauce mix and place into the bag of dry mixture. Shake to make sure chicken coat well. Then place the coated chicken on the baking pan. Repeat this step for the other chicken pieces.
  5. Bake the chicken in preheated oven for 30 minutes.
  6. Sprinkle chicken with more sauce mix, turn chicken, and bake for another 30 minutes.
  7. While waiting for chicken to be done, brown the face of the buns.
  8. Spread mayonnaise on the top half of the bun, top with tomato slices and chopped lettuce. When chicken ready, place chicken on the vegetables.
  9. Your spicy chicken sandwiches are ready to serve.

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Easy Healthy Recipe #3: Grilled Chicken Sandwich

Ingredients:

  • Chicken breasts - 4, boneless & skinless, cut into bite size pieces
  • Olive oil - 1 tbsp
  • Lemon juice - 2 tbsp
  • Grated ginger - 1 tsp
  • Garlic cloves - 2, crushed
  • Green bell pepper - 1, thinly sliced
  • Mayonnaise - 1/2 cup
  • Bread slices - 4

Cooking Directions:

  1. In a bowl, place chicken pieces. Add olive oil, lemon juice, ginger and crushed garlic. Mix well and let marinate for 1 hour.
  2. Preheat grill. Grill the marinated chicken for 15 minutes, until chicken cooked and browned.
  3. Meanwhile, toast bread slices and set cool.
  4. To get the sandwich, spread mayonnaise on bread slices. Then place grilled chicken and bell peppers over it. For each serving, top with another slice of bread, and serve.

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Easy Healthy Recipe #4: Barbecue Chicken Sandwich

Ingredients:

  • Shredded cooked chicken - 1 cup
  • Shredded carrots - 1/2 cup
  • Barbecue sauce - 4 tablespoons
  • Light ranch dressing - 4 teaspoons
  • Small whole-wheat sandwich bun - 2
  • Romaine lettuce - 2 leave

Cooking Directions:

  1. In a bowl, combine chicken, carrots and barbecue sauce. Toss to mix well.
  2. To make the sandwich, spread ranch dressing on the half of the bun, then top with lettuce and chicken mixture. Serve.

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Easy Healthy Recipe #5: Hot Buffalo Chicken Sandwich

Ingredients:

  • Boneless, skinless chicken breasts - 2, each sliced horizontally into 2 thin pieces
  • Red onion - 1, sliced
  • Plain yogurt - 1/2 cup
  • Blue cheese crumbles - 1/4 cup
  • Lemon - 1/2, juiced
  • Melted butter - 1 tablespoon
  • Hot sauce - 2 tablespoons
  • Chili powder
  • Salt and pepper to taste
  • Leaves of Lettuce
  • Crusty bread rolls - 4, lightly toasted

Cooking Directions:

  1. Preheat grill to medium high heat.
  2. In a small bowl, combine yogurt, blue cheese crumbles and lemon. Toss to mix well and set aside.
  3. Sprinkle chicken with chili powder, salt and pepper to taste. Lightly spray grill with non-stick spray, place chicken on grill and cook for approximately 5 minutes on each side, until chicken no longer pink.
  4. While chicken cooking, in a bowl, mix hot sauce and butter together. When chicken done, remove chicken from grill.
  5. To assemble sandwiches, place a piece or two of crisp lettuce on bottom of bun. Lay grilled chicken on top of lettuce, top with blue cheese sauce, and serve.

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Easy Healthy Recipe #6: Crispy Chicken Sandwich

Ingredients:

  • Boneless, skinless chicken breasts - 2, each sliced horizontally into 2 thin pieces
  • Low fat buttermilk - 1 cup
  • Whole wheat flour - 1/2 cup
  • Whole grain cereal - 1/2 cup, pulsed in a food processor until crumbs
  • Panko breadcrumbs - 1/2 cup
  • Egg - 1, whisked
  • Whole wheat rolls - 2, split in half
  • Lettuce and tomato slices
  • Honey mustard sauce

Cooking Directions:

  1. Place chicken in a bowl and brush with buttermilk to coat. Cover with plastic wrap and let refrigerate for 2 hours.
  2. Preheat oven to 400°F. Place a wire rack on top of a rimmed cookie sheet.
  3. Prepare 3 bowls. In the first bowl, mix together breadcrumbs and cereal crumbs; in the second bowl, place the flour; in the third bowl, pour in the whisked egg.
  4. Remove chicken from buttermilk and transfer (letting the extra milk drip off ) to a clean plate. Season each with salt and pepper to taste.
  5. For each pieces of chicken, dredge it in flour, then run though the egg until coated, followed by dredge and press it in the breadcrumbs and cereal mixture so that the mixture adheres to all sides of the chicken. Place the coated chicken onto the baking sheet. Repeat this step for all the chicken pieces.
  6. When all the chicken pieces are laid on baking sheet, lightly spray the tops of each chicken piece with olive oil spray. Then bake in the preheated oven for about 8 minutes; turn the chicken and coat again with olive oil spray, and bake for another 8 minutes, until chicken done.
  7. To assemble the sandwich, spread honey mustard onto the top piece of each bread roll. On the lower half of the bread, layer on the lettuce, tomato slices, and chicken pieces. Sandwich the pieces of roll together and enjoy!

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Easy Healthy Recipe #7: Chicken and Bacon Sandwich

Ingredients:

  • Walnut bread - 4 slices
  • Swiss cheese - 2 slices
  • Cooked bacon - 3 slices, cut in half
  • Tomato - 1, sliced
  • Lettuce
  • Cooked chicken breast - 1, sliced
  • Mayonnaise - 1/4 cup
  • Cranberry sauce - 1 tablespoon

Cooking Directions:

  1. In a bowl, mix together the cranberry sauce and the mayonnaise.
  2. Spread the cranberry mayo sauce on each 4 slices of bread. On two of the bread slices, layer on chicken breast, 3 half bacon strips, Swiss cheese, lettuce and tomato slices.
  3. Top with the remaining two bread slices and serve.

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