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Healthy Grilled Chicken Sandwich

A juicy healthy grilled chicken sandwich with a 5-minute Greek yogurt sauce - 34g protein, ready in 30 minutes.
Print Recipe
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 38 minutes
Servings: 4 sandwiches
Course: Lunch
Cuisine: American
Calories: 380
Ingredients Method Notes

Ingredients
  

  • 2 large boneless skinless chicken breasts about 1 lb, halved into 4 thin cutlets
  • 2 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • 2 garlic cloves minced
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup plain 2% Greek yogurt
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp fresh dill chopped
  • 1 small garlic clove grated
  • 1 pinch salt
  • 4 whole-grain buns toasted
  • 1 cup baby spinach or romaine
  • 1 large tomato sliced
  • 1/2 red onion thinly sliced
  • 1/2 avocado sliced (optional)

Method
 

  1. Whisk together the olive oil, lemon juice, garlic, smoked paprika, oregano, salt and pepper. Add the chicken cutlets and turn to coat. Marinate 20 minutes (or up to 8 hours in the fridge).
  2. Stir together the Greek yogurt, lemon juice, dill, grated garlic and a pinch of salt. Refrigerate until needed.
  3. Heat a grill or grill pan over medium-high. Cook the cutlets 3-4 minutes per side until they reach 165°F (74°C) and have clear grill marks. Rest 3 minutes.
  4. Toast the buns and spread both halves with the yogurt sauce. Layer greens, tomato, red onion, a chicken cutlet, and avocado if using. Close and serve.

Notes

Nutrition per sandwich (approximate): 380 calories, 34g protein, 32g carbs, 12g fat, 5g fiber. Tip: pull the chicken at exactly 165°F so it stays juicy. No grill? A grill pan, skillet, or air fryer (375°F, about 10 minutes) all work. Store the cooked chicken and yogurt sauce separately in the fridge for up to 4 days and assemble fresh so the bun stays crisp.