Mediterranean Avocado Chicken Salad Sandwich

Recipe Classifications

Cuisine:

American, Mediterranean (not Italian)

Meal:

Lunch

Diet:

Gluten-Free, Dairy-Free, Nut-Free, Mediterranean Diet, DASH

Rainbow:

Green

Freezes well:

No

Prep Time  (total time):

Under 15 Minutes  (Under 30 Minutes)

This Mediterranean Avocado Chicken Salad Sandwich is packed full of colors as well as flavors.

Just looking at the ingredients makes our mouths water. We hope yours is too! The earthy texture of the avocado, the sweet-tart punch of the sun-dried tomatoes, the tangy flavor of cheese, the crunch of kale, and the savory taste of the chicken are the perfect blend to your salad sandwich. 

Every ingredient is nutritious too (the cheeses are debatable but necessary). Avocado is a source of Vitamin E and helps in regulating appetite. Chicken, on the other hand, builds and/or maintains muscle mass and aids in bone strength. 

Mediterranean Avocado Chicken Salad Sandwich

This Mediterranean Avocado Chicken Salad Sandwich is so easy and quick to make, you can eat it for lunch every day! 

We suggest adding artichoke hearts for that nutty flavor. Elevate the recipe by using sourdough. You can replace the bread with pita too.

Mediterranean Avocado Chicken Salad Sandwich

Mediterranean avocado chicken salad on toasted bread. I like it as a sandwich. Why? That's just how I roll. But, it will also make an excellent salad that is… just a salad. Gluten-free, nut-free, Mediterranean, and DASH. The primary rainbow color is green.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings
Calories 187kcal

Ingredients

  • 1/2 ripe avocados halved, sliced or mushed
  • 1 cup chicken sliced, chopped, or shredded
  • 2 hard boiled eggs chopped
  • 1/4 cup fresh sun-dried tomatoes chopped
  • 1/4 cup crumbled feta cheese can sub shredded mozzarella
  • 1/2 cup fresh basil roughly chopped
  • 1 tbsp olive oil
  • 6-8 pieces bread toasted, whole grain gluten-free
  • 5 leaves spinach or kale/arugula
  • salt and pepper ideally, kosher
  • 2 tsp lemon juice

Instructions

  • In a medium bowl, mix avocados, chicken, eggs, sun-dried tomatoes, olive oil, feta, basil, lemon juice, and add salt and pepper to taste. Stir to combine.
  • Toast bread and place mix on bread. Top with arugula, salt and pepper to taste, and lemon juice.

Notes

Meal Prep Tips:
  1. Grill, fry, or bake enough plain chicken for several meals and freeze for use in multiple dishes. We often use an instant pot to make chicken that will be inside of something else since texture is less important. Make sure to store in containers that freeze meat in sizes you can easily use.
  2. Avocados do not freeze well. At least, they never have for me. They also do not store or travel well. Considering how quick the rest of this recipe is, I suggest cooking the chicken ahead of time, then making the rest when you want to eat. Lemon juice on the avocado will help it keep for a little while, perhaps an hour or so. You can also make the filling beforehand and refrigerate so you can just pull it out when you’re about to make a sandwich.
  3. For Low Histamine Meal Plan, modify: Don’t use tomatoes. Reduce the avocado to 1/4 or don’t use at all. Replace the spinach with kale or arugula.

Nutrition

Calories: 187kcal | Carbohydrates: 8g | Protein: 9g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 112mg | Sodium: 192mg | Potassium: 439mg | Fiber: 3g | Sugar: 4g | Vitamin A: 473IU | Vitamin C: 7mg | Calcium: 80mg | Iron: 1mg

Grill the chicken to get a nice char on the outside. Add sliced onion, avocado, colorful cherry tomatoes, cucumber, and hummus. Although it’s a salad, which you can optionally make into a sandwich, it’s very filling thanks to the different elements that are high in healthy fats and protein.

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Mike

Mike

Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.
 

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