Chicken Salad Sandwich – Healthier

The Challenge: Creating a Healthier Chicken Salad Sandwich

My husband loves chicken salad sandwiches, but we all know they are not the healthiest of meal choices. At a whopping 700 calories each, munched within moments, they are not good for the waistline, not good for the heart, nor does a chicken sandwich stabilize blood sugar. Add to this that usually chicken salad is made with mayonnaise, which contains as much as 80% vegetable oil, often soybean oil = UNHEALTHY fat = UNHEALTHY Sandwich

What do you do when you love a certain food but you know it isn’t healthy?


In an effort to make diabetic living for my husband more enjoyable, I am always on the hunt to find and create healthier recipes. His love of chicken salad sandwiches made me experiment instead of giving up on a favorite food. So, I’ve tried different things to see if I could make chicken salad sandwiches healthier while still keeping them tasty.

I believe I found a winner yesterday. The ultimate proof: It received my husband’s stamp of approval. I will call it St. Patrick’s Chicken Salad Sandwich. 

What did I do differently? In a nutshell:

  • Added vegetables to give a healthy crunch
  • Used avocado instead of mayonnaise
  • Added some tasty spices

St. Patrick’s Chicken Salad Sandwich

  • 1 cup cooked chicken, cut into small cubes
  • 1 Avocado, mashed
  • ¼ cup diced pickles
  • ¼ cup diced onions
  • ¼ cup diced celery
  • ½ tsp salt (to taste)
  • ½ tsp pepper
  • ½ tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp cumin
  • Lettuce or spinach leaves
  • Tomato slice
  • Low carb, whole wheat bread

Mix first 10 ingredients, blending well. If you are able, let mixture sit for 15 minutes for flavors to meld.

Toast a slice of bread, line with lettuce leaves and tomato, top with chicken salad.

***. For diabetics, I recommend using just one slice of bread and topping the sandwich with another layer of lettuce or spinach.***


One Comment Add yours

  1. Bernice says:

    I love the addition of avocado. I have a healthy chicken salad that I believe uses plain greek yogurt. It is great whenever you can eliminate mayo and sour cream.


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