Description
A hearty, macro-balanced sandwich featuring grilled chicken, creamy avocado, and melted cheese on toasted sourdough bread, designed to keep you full and focused through the afternoon.
Ingredients
- Boneless, skinless chicken breasts
- Ripe avocados (Hass preferred)
- Sourdough or whole wheat bread
- Cheddar or Pepper Jack cheese slices
- Mayonnaise or garlic aioli
- Red onion, thinly sliced
- Fresh spinach or arugula
- Garlic powder
- Paprika (smoked paprika optional)
- Olive oil
- Kosher salt
- Black pepper
- Lime or lemon juice (optional, for avocado)
Instructions
- Pat chicken breasts dry and season generously with salt, pepper, garlic powder, and paprika.
- Heat olive oil in a cast iron skillet or grill pan over medium-high heat.
- Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F (74°C).
- Remove chicken from heat and let it rest for 5 minutes to redistribute juices.
- While chicken rests, slice avocados and mash lightly with a fork, leaving some chunks. Season with salt and lime juice.
- Slice the rested chicken against the grain into thin strips.
- Spread mayonnaise or aioli on one side of each bread slice. Place cheese on the un-toasted side.
- Layer sliced chicken, mashed avocado, red onion, and greens on the bottom slice of bread.
- Top with the second slice of bread, mayo-side down.
- Toast in a toaster oven or panini press at 375°F (190°C) for 4-5 minutes until bread is golden and cheese is melted. Alternatively, cook in a skillet with butter on medium-low for 3-4 minutes per side.
- Let cool for 2 minutes before slicing diagonally and packing.
Notes
Resting the chicken is crucial for moisture. Toasting the bread before adding wet ingredients prevents sogginess. Use block cheese for better melting. For meal prep, store components separately if possible to maintain texture. The sandwich keeps well in the fridge for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Cuisine: American
Nutrition
- Serving Size: 1 large sandwich
- Calories: 550
- Sugar: 4
- Sodium: 600
- Fat: 28
- Saturated Fat: 8
- Carbohydrates: 35
- Fiber: 6
- Protein: 35
Keywords: chicken avocado melt, meal prep lunch, healthy sandwich, high protein lunch, avocado toast alternative, gluten-free option, quick lunch ideas