Low Sodium Chicken Cutlet Sandwich

Savor the perfect balance of flavor and nutrition with this Low Sodium Chicken Cutlet Sandwich! This heart-healthy recipe features tender, seasoned chicken breasts pan-seared to perfection and nestled inside toasted whole wheat buns. A creamy avocado mash and zesty Greek yogurt-Dijon spread add a flavorful twist, while crisp lettuce, juicy tomato slices, and crunchy red onion provide fresh, wholesome texture. With no added salt, this recipe relies on aromatic spices like paprika, garlic powder, and onion powder to deliver bold taste without compromising your low-sodium diet. Ready in just 35 minutes, it’s a quick, nutrient-packed meal ideal for lunch, dinner, or meal prep. Upgrade your sandwich game with this satisfying and guilt-free delight that’s sure to please!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 whole Boneless, skinless chicken breasts
• 0.5 teaspoon Freshly ground black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 0.5 teaspoon Paprika
• 2 tablespoons Lemon juice
• 3 tablespoons Olive oil
• 4 buns Whole wheat sandwich buns
• 4 leaves Lettuce leaves
• 1 whole Tomato
• 0.5 whole Red onion
• 1 whole Avocado
• 0.25 cup Plain Greek yogurt
• 1 tablespoon Dijon mustard

Directions

Step 1

Place the chicken breasts between two pieces of plastic wrap and pound them to an even thickness, about 1/2-inch thick, using a meat mallet or rolling pin.

Step 2

In a bowl, mix together the black pepper, garlic powder, onion powder, and paprika.

Step 3

Rub the spice mix evenly over both sides of the chicken breasts.

Step 4

Drizzle the chicken with lemon juice to enhance flavor.

Step 5

Heat 2 tablespoons of olive oil in a nonstick skillet over medium heat.

Step 6

Cook the chicken breasts for 6-7 minutes on each side or until cooked through with an internal temperature of 165°F (75°C).

Step 7

Remove the chicken from the pan and set aside to rest for a few minutes.

Step 8

Meanwhile, slice the tomato and onion into thin slices, and peel and pit the avocado, mashing it with a fork in a small bowl.

Step 9

In another bowl, combine the Greek yogurt and Dijon mustard to create a low-sodium sandwich spread.

Step 10

Toast the whole wheat sandwich buns, if desired.

Step 11

Spread the avocado mash evenly on the bottom half of each bun.

Step 12

Place a lettuce leaf, a cooked chicken cutlet, tomato slice, and onion slice on top.

Step 13

Spread the yogurt-mustard mixture on the inside of the top buns, then place on the sandwiches.

Step 14

Serve the sandwiches warm or at room temperature.

Nutrition Facts

Serving size	(1153.3g)

Amount per serving	% Daily Value*
Calories	2011.5

Total Fat 89.4g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 6.8g
Cholesterol 301.9mg	0%
Sodium 2740.6mg	0%
Total Carbohydrate 151.5g	0%
Dietary Fiber 29.8g	0%
Total Sugars 33.5g
Protein 144.1g	0%

Vitamin D 3.5IU	0%
Calcium 343.7mg	0%
Iron 11.7mg	0%
Potassium 2516.7mg	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: 40.5%

Protein: 29.0%

Carbs: 30.5%