Healthy BBQ Chicken Salad Sandwich

One recipe I make on repeat for lunches at the office is a chicken salad. Chicken salad is a staple, especially for midwestern households like my own growing up. Though often sold and bought in stores, chicken salad is incredibly easy to make. This Healthy BBQ Chicken Salad Sandwich spices up traditional recipes by adding barbecue sauce and swapping mayo for full-fat greek yogurt.

A traditional chicken salad recipe calls for:

  • Canned chicken
  • Mayonnaise
  • An acidic taste (like mustard)
  • A bit of sugar

Traditional recipes might include add-ins like cranberries, green onion, or walnuts, though one thing I know for certain about chicken salads - the way you grew up having it has influenced a strong opinion on how you believe it should be made now. I hold a strong opinion on avoiding nuts in a chicken salad, while others like it with a ton of cranberries or chopped grapes.

Healthy Swaps in a Chicken Salad Recipe

As I’ve gotten older and prioritized my nutrition, I’ve learned to make plenty of chicken salad recipes in a healthier, higher protein fashion with simple swaps. I’ve also learned to expand from traditional recipes with fun flavors like barbecue, like in this recipe. 

This BBQ Chicken Salad is high-volume and higher in protein by calling for:

  • Canned chicken
  • Full-fat greek yogurt instead of mayo
  • Dijon mustard
  • Shredded carrots and chopped celery to expand the recipe with veggies

It’s become one of my staples for its sweet and smoky barbecue flavor and convenience throughout the week. 

Chicken salad is a great healthy lunch recipe (and kids love it!) because it can be easily modified, swapped for healthier ingredients, and altered for different flavor profiles. It's one of those recipes that doesn't call for exact measurements. Plus, it's with canned chicken, which makes this only about 5-10 minutes to prep. 

Gluten-Free Sourdough Sandwich Slices

In this recipe, I’m topping my chicken salad between two slices of Bread SRSLY’s gluten-free, rice-free, gum-free sourdough. This is my favorite gluten-free sandwich bread because it’s soft, has good sized slices for a sandwich, and a healthy bread option made with a traditional sourdough process and wholesome, top-9 allergen free ingredients. 

Recipe and photos by Carly // @peanutbutterandglutenfree
Total Time: 10 mins
Servings: about 4
Gluten-free, high-protein

NUTRITION INFORMATION

(for chicken salad only)
Calories: 408
Fat: 7 g
Carbs: 28 g
Fiber: 3 g
Protein: 53 g

INGREDIENTS

  • 12.5 oz canned chicken in water, drained
  • 1/4 cup full fat-greek yogurt. I prefer Fage's 5% yogurt as this one has the thickest texture
  • 2 tbsp dijon mustard
  • 2 tbsp gluten-free bbq sauce
  • 1/3 to 1/2 cup of shredded carrot (add more as preferred)
  • 1/3 to 1/2 cup chopped celery (add more as preferred)
  • 1/4 cup green onion
  • season with: garlic powder and paprika OR your favorite barbecue seasoning
    Slices of your favorite Bread SRSLY bread.

DIRECTIONS

  1. Start by finely shredding carrots, chopping celery, and chopping the green onion into fine slices. For the green onion, remove the white portion and just use the green!
  2. Add all ingredients into a tupperware and stir. I like to taste and see if it needs seasoning. This recipe is great with a bit of your favorite on-hand barbecue mixed seasoning.
  3. Place between two slices of bread choice. Mine is the gluten-free, rice-free, and gum-free Bread SRSLY sourdough slices.

 

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