Description
A high-protein, flavorful chicken torta sandwich designed for meal prep that holds up well for up to four days. It features seasoned ground chicken, refried beans, melted cheese, and spicy mayo on sturdy bread.
Ingredients
Scale
- 1 lb (450g) ground chicken (thigh or breast)
- 1 can (15 oz) refried beans
- 2 cups (225g) shredded Monterey Jack or Cheddar cheese
- 8–10 Civilian tortillas or small Bolillo rolls
- 1/2 cup (75g) jalapeños (fresh or pickled)
- 1/2 medium red onion, diced finely
- 1/2 cup (15g) fresh cilantro, chopped
- 1/2 cup (120g) spicy mayo (mayonnaise mixed with chipotle peppers or sriracha)
- 2 medium avocados, sliced
- Cumin, chili powder, garlic powder, salt, and black pepper
Instructions
- Heat a large skillet over medium-high heat with oil. Add ground chicken, breaking it up with a spoon. Season generously with cumin, chili powder, garlic powder, salt, and pepper. Cook until browned and cooked through (8-10 minutes). Drain excess fat and let cool slightly.
- In the same skillet or a small saucepan, warm the refried beans with a splash of water or broth until spreadable. Season with a pinch of salt.
- Dice the red onion, chop the cilantro, and slice the jalapeños. Keep in separate bowls.
- Mix mayonnaise with hot sauce or chipotle puree to make the spicy mayo.
- Assemble the tortas: Spread a thin layer of refried beans on the bread, add a layer of cheese, then the seasoned chicken, followed by more cheese. Top with onions, jalapeños, cilantro, and drizzle with spicy mayo. Add avocado if desired.
- Optional: Broil assembled sandwiches on a baking sheet for 2-3 minutes until cheese is melted and bread is golden, or pan-fry in butter.
- Let cool for a few minutes to set the cheese, then wrap in parchment/plastic and store in airtight containers.
Notes
Let the chicken cool completely before assembling to prevent the bread from getting soggy. Use a thin layer of beans to avoid a mushy texture. For best results, use smooth refried beans. If using regular flour tortillas, warm them slightly in the microwave to make them pliable. Avocado should be added fresh or with lime juice to prevent browning.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Cuisine: Mexican
Nutrition
- Serving Size: 1 sandwich
- Calories: 450
- Sugar: 2
- Sodium: 600
- Fat: 25
- Saturated Fat: 8
- Carbohydrates: 30
- Fiber: 6
- Protein: 25
Keywords: chicken torta, meal prep, ground chicken sandwich, mexican sandwich, high protein lunch, meal prep ideas, tortas