This Chicken Avocado Sandwich is super delicious and is excellent for lunch any day of the week. Avocados are a perfect addition to any sandwich, sliced or mashed, and keep you full for hours from the healthy fats and fiber. And the chicken breast is full of protein and marinated with your favorite taco seasoning. When paired with sourdough bread, this sandwich is perfection!

chicken avocado sandwich with sourdough bread, sliced red onion and tomato

Ingredients

  • Taco seasoning and olive oil – make up the marinade. Use your favorite taco seasoning!
  • Chicken breast – healthy lean protein keeps you full for hours!
  • Sourdough bread has a delicious flavor that goes well with chicken and avocado. Feel free to substitute multigrain bread or hamburger buns.
  • Avocado – is one of the stars of this recipe and adds creaminess and excellent nutritional benefits!
  • Lime – adds flavor and keeps the avocado from turning brown.
  • Red onion – a yummy addition to top your sandwich
  • Tomato – another fresh ingredient that makes a great topper!

How to Make this Delicious Chicken Avocado Sandwich

First, place the chicken breast into a large plastic bag. Then add the olive oil and taco seasoning. Seal the bag with the closure and coat the chicken evenly with the seasoning and olive oil by shaking or squeezing the bag. Marinade the chicken for at least 15 minutes. Preheat the oven to 425 degrees Fahrenheit while the chicken is marinating.

Place the marinated chicken onto a baking sheet and bake for 15-20 minutes at 425 degrees.

While the chicken is cooking, mash the avocado in a small bowl and squeeze in the lime juice. Then toast the sourdough bread.

Once the chicken is ready, remove it from the oven and allow it to rest for 5 minutes. Then, assemble the sandwiches. First, spread the avocado mash onto the bread, then add the chicken and top with sliced red onion and tomato.

chicken avocado sandwich on sourdough bread with sliced red onion and tomato

Chicken Avocado Sandwich Nutritional Benefits

Chicken breast

As a part of a healthy diet, chicken breast has been a popular choice for a long time.  Why? It is an excellent source of protein, with 24 grams of protein in a 3-ounce cooked.  The high protein content helps to maintain or build muscle.  It also helps keep you full longer, promoting weight loss. 

It is also low in fat, with only 3 grams of fat in a 3-ounces.  And it has a variety of vitamins and minerals, including niacin, vitamin B6, B12, phosphorus, zinc, and selenium! These are some reasons why chicken breast makes a great option as part of a healthy diet.

Avocado

Avocados are nutrient-dense food!  They are a great source of healthy fats and fiber and are low in carbohydrates. For example, there are 4 grams of carbohydrates and 3 grams of fiber in one-third of an avocado.  Avocados also contain healthy fats such as monounsaturated with 5 grams and 1 gram of polyunsaturated fats. In addition, avocados are also a great source of vitamins C, E, K, B6, and folate and are an excellent source of magnesium and potassium.

Sourdough bread

While you may not think bread can be healthy, there are some exceptions. Whole grain bread that is high in fiber (at least 3 grams per serving) and whole wheat sourdough bread are a couple of those exceptions. For example, sourdough bread is made by fermenting flour and water instead of adding yeast to cause leavening. And the fermentation process increases the number of prebiotic and probiotic properties, making it healthy for your gut and improving digestion.

Also, if you are sensitive to gluten, one study found that regular sourdough consumption might help to improve the digestion of gluten. According to a research study on adults in the Southern Mediterranean, in addition to improving digestion, regularly consuming whole wheat sourdough bread can help lower the risk of heart disease, diabetes, and cancer.

Sourdough bread also has a lower glycemic index than other types of bread, such as white bread and whole wheat bread that is not fermented. High glycemic foods like sugar and other carbohydrates can cause quick blood sugar spikes. Whole wheat sourdough is high in fiber and keeps blood sugar from spiking rapidly.

Tips

  • For even more flavor, you can add regular mayonnaise, flavored mayo, or aioli as a sandwich spread on one slice and avocado mash on the other slice. I love using chipotle mayo for extra zing!
  • You can prepare and cook the chicken in advance and store it in the refrigerator for 3-5 days. Then rewarm the chicken or eat cold if you prefer. Wait to prepare the avocado mash until you plan to eat the sandwich so that it doesn’t turn brown.

 

Be sure to take pictures of your Chicken Avocado Sandwich masterpiece and tag @noshnourishwander on Instagram if you make this recipe!

Also, pin this recipe to your Pinterest board! And be sure to leave a rating and comments about the recipe! Thank you!

More Healthy Lunch Recipe Ideas!

chicken avocado sandwich on sourdough bread

Chicken Avocado Sandwich

This Chicken Avocado Sandwich is super delicious and is excellent for lunch any day of the week. When paired with sourdough bread, this sandwich is perfection!
5 from 2 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Lunch
Cuisine American
Servings 4
Calories 472 kcal

Ingredients
  

  • 3 tablespoons olive oil
  • 2 teaspoons taco seasoning
  • 1 pound chicken breast, boneless, skinless
  • 8 slices sourdough bread
  • 1 avocado
  • 1 lime
  • ½ red onion sliced
  • 1 tomato sliced

Instructions
 

  • First, place the chicken breast into a large plastic bag. Then add the olive oil and taco seasoning. Seal the bag with the closure and coat the chicken evenly with the seasoning and olive oil by shaking or squeezing the bag. Marinade the chicken for at least 15 minutes. Preheat the oven to 425 degrees Fahrenheit while the chicken is marinating.
  • Place the marinated chicken onto a baking sheet and bake for 15-20 minutes at 425 degrees.
  • While the chicken is cooking, mash the avocado in a small bowl and squeeze lime juice. Then toast the sourdough bread.
  • Once the chicken is ready, remove it from the oven and allow it to rest for 5 minutes. Then, assemble the sandwiches. Spread the avocado mash onto the bread, then add the chicken and top with sliced red onion and tomato.

Notes

Chicken Avocado Sandwich

Tips

  • For even more flavor, you can add regular mayonnaise, flavored mayo, or aioli as a sandwich spread on one slice and avocado mash on the other slice. I love using chipotle mayo for extra zing!
  • You can prepare and cook the chicken in advance and store it in the refrigerator for up to 3-5 days. Then rewarm the chicken or eat cold if you prefer. Wait to prepare the avocado mash until you plan to eat the sandwich so that it doesn’t turn brown.

Nutrition Information: 

472 calories, 13.6 grams of fat, 83 grams of cholesterol, 53 grams of carbohydrates, 6.8 grams of fiber, 34.3 grams of protein
Keyword chicken, sandwich
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Dietitian, food lover, and world traveler! Veronica has been a registered dietitian for over 20 years, specializing in clinical and community nutrition. She enjoys wellness, trying new foods, and exploring the globe to learn about different cultures.

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