Heart-Healthy Grilled Chicken Sub Sandwich

Elevate your lunch game with this Heart-Healthy Grilled Chicken Sub Sandwich, a delicious fusion of juicy, marinated chicken and nutrient-packed toppings, perfect for a balanced and satisfying meal. This recipe pairs grilled boneless, skinless chicken breasts with whole grain sub rolls for wholesome goodness, while zesty herbs and spices like oregano, paprika, and lemon juice enhance the flavor without unnecessary fat or sodium. Creamy low-fat Greek yogurt is transformed into a guilt-free tangy sauce, complemented by fresh mixed greens, ripe avocado, and crisp vegetables like tomato and red onion. Ready in under 40 minutes, this sandwich is a nutritious option that’s high in protein, rich in fiber, and bursting with flavor. Perfect for a quick lunch or light dinner, it’s a healthier twist on a classic favorite that doesn’t skimp on taste.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 pieces whole grain sub rolls
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon paprika
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 2 cups mixed greens
• 1 large tomato
• 0.5 small red onion
• 1 medium avocado
• 0.5 cup low-fat Greek yogurt
• 1 tablespoon mustard
• 1 teaspoon honey

Directions

Step 1

In a small bowl, mix olive oil, lemon juice, garlic powder, oregano, paprika, black pepper, and salt to create a marinade.

Step 2

Place the chicken breasts in a shallow dish and pour the marinade over the top. Ensure the chicken is well coated and marinate for at least 15 minutes or up to 2 hours in the refrigerator.

Step 3

Preheat the grill to medium-high heat.

Step 4

While the grill is heating, prepare the toppings: slice the tomato and red onion thinly, and slice the avocado.

Step 5

In another bowl, mix low-fat Greek yogurt, mustard, and honey to create a light and creamy sauce.

Step 6

Once the grill is hot, place the chicken on the grill. Cook for about 6-8 minutes on each side or until the internal temperature reaches 165°F (75°C).

Step 7

While the chicken is grilling, lightly toast the whole grain sub rolls on the grill.

Step 8

Once the chicken is cooked, let it rest for a few minutes before slicing it into thin strips.

Step 9

Assemble each sub: Spread a generous layer of the yogurt sauce on the inside of each roll.

Step 10

Layer with mixed greens, sliced chicken, tomato slices, avocado, and red onion.

Step 11

Top with the other half of the roll, slice in half, and serve immediately.

Nutrition Facts

Serving size	(1185.1g)

Amount per serving	% Daily Value*
Calories	1818.3

Total Fat 73.2g	0%
Saturated Fat 14.1g	0%
Polyunsaturated Fat 5.9g
Cholesterol 310.5mg	0%
Sodium 3638.9mg	0%
Total Carbohydrate 152.2g	0%
Dietary Fiber 24.7g	0%
Total Sugars 49.5g
Protein 142.1g	0%

Vitamin D 47.6IU	0%
Calcium 301.8mg	0%
Iron 12.1mg	0%
Potassium 2690.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.9%

Protein: 31.0%

Carbs: 33.2%