A traditional chicken salad sandwich is usually a favorite at a barbecue, a picnic, or an office party among all the summer salads with extra calories! A cold, creamy salad or the stuffing for a homemade chicken salad sandwich or wrap may be created with only a few ingredients!
The only issue? Chicken salad is typically prepared with a lot of mayonnaise, which makes it rich in calories and saturated fat. But don’t be concerned! You can also make a healthy chicken salad sandwich that you’ll love too. I have also seen most of the people are trying to eat chicken salad chick for keto diet.
Lemon juice, Greek yogurt, and light mayonnaise can be used to make a tasty chicken salad sandwich nutritious and healthy. It’s creamy and delicious, yet it’s half the calories and fat of most traditional recipes.
Chicken salad is also a good place to start if you’re new to cooking. Toss in some red grapes for sweetness, jalapenos for heat, carrots for crunch, and get creative with all your favorite ingredients. It can be served in a variety of ways. Use it to make sandwiches, vegetable salads, and crackers, and chip dips.
Is Chicken Salad Sandwich Nutritionally Sound?
We can answer yes if the ingredients are carefully picked.
You can replace typical white bread with sprouted wheat bread and add a range of vegetables and fruits to improve the nutritional content. These are the top two stuffing ingredients you can use:
Grapes: Grapes are a low-calorie, fat-free fruit that’s high in vitamins. This fruit is high in antioxidants, notably phytochemicals, just like other plant-based meals.
These phytonutrients have been shown in studies to support heart function and prevent chronic illnesses like cancer.
Celery: Celery is well-known for its low-calorie content, but its health advantages extend well beyond that. Celery is high in insoluble fiber, which supports gastrointestinal health and strengthens the immune system. This vegetable also includes a dozen different antioxidants that have been shown to protect cells from harm.
The proportion of mayonnaise used in this chicken salad sandwich has the greatest impact on the saturated fat content and calories. Make an eye on the amount of mayo in your chicken salad to keep it healthy while yet tasting good.
Chicken Salad Sandwich (310 Calories)
A 1/2 cup portion of traditional chicken salad stuffing in white bread with mayo has 310 calories, 25 grams of fat, and 700 milligrams of salt. Whereas only 145 calories, 11 grams of fat, and 186 grams of salt make up the healthy chicken salad sandwich if you pick ingredients wisely.
There is also a significant difference in terms of nutrients. The healthified Greek yogurt chicken salad has authentic flavor while being light on the waistline, thanks to the substitution of Greek yogurt with only a touch of mayo for all mayo. Using homemade baked chicken instead of store-bought rotisserie chicken also cuts salt significantly.
Why Does This Healthy Chicken Salad Sandwich Work?
- Traditional chicken salad flavor is preserved by adding a small amount of mayonnaise.
- Ingredients made from scratch: Herbs like parsley and dill offer a depth of taste that dried herbs lack.
- Simple: This sandwich may be ready in 15 minutes if you use leftover chicken.
- Healthy: There’s no need to feel bad about this chicken salad sandwich because it just has 145 calories and 11 grams of fat, vs 310 calories and 25 grams of fat in the original!
- You may use any nuts you have on hand to make it much more healthy!
Final Thoughts
If you don’t use a lot of mayonnaise, a chicken salad sandwich may be a great healthy alternative. To lighten things up and make them healthier, include Greek yogurt. You may also replace the mayonnaise with mashed avocado. To ensure that the avocado retains its taste, season it with salt and pepper. Vegan mayonnaise is another alternative that might provide a comparable flavor without the eggs.
The additional components in the chicken salad are generally nutritious. Chicken breast is an excellent source of lean protein that is also high in vitamins and minerals. Greek yogurt is high in protein and beneficial bacteria. You may also add as many vegetables as you like. Enjoy your meal!
