If you're looking for a quick and delicious lunch option, a chicken salad sandwich is a great choice. And if you're watching your calories, you'll be happy to know that a half serving of chicken salad sandwich comes in at around 455 calories. Here's everything you need to know about this tasty sandwich.

Chicken salad sandwich typically contains chicken, mayo, diced celery, and sometimes onions or grapes. Some recipes also call for almonds, apples, or bacon. Depending on the recipe, a half sandwich can provide a balanced mix of protein, carbs, and healthy fats, along with essential vitamins and minerals.

In this article, we'll take a closer look at the ingredients and nutritional facts of chicken salad sandwich, as well as ways to make it healthier and pair it with nutritious sides.

Calories in Half of Chicken Salad Sandwich

A half sandwich chicken salad typically packs about 455 calories, according to various sources. However, the calorie count may vary depending on the recipe and the type of bread used. If you're trying to reduce your calorie intake, you can opt for a whole-grain bread, or skip the bread altogether and serve the chicken salad on a bed of lettuce or mixed greens.

Chicken Salad Sandwich Ingredients

As mentioned earlier, the basic ingredients of chicken salad sandwich are chicken, mayo, and diced celery. However, there are many variations of this recipe, and some may include other ingredients such as: - Chopped onions or scallions - Sliced grapes or raisins - Chopped apples or cranberries - Sliced almonds or walnuts - Crumbled bacon or pancetta - Dijon mustard or curry powder To make a chicken salad sandwich, you'll need to cook or shred the chicken, mix it with the other ingredients, and spread the mixture on bread (toasted or not). You can also add lettuce, tomato, or avocado slices for extra crunch and nutrition.

Nutritional Facts of Chicken Salad Sandwich

The nutritional content of chicken salad sandwich can vary greatly depending on the recipe and the serving size. However, here's a rough estimate of the main nutrients you can expect from a half sandwich serving (assuming it's made with 2 slices of white bread and no additional toppings): - calories: 455 - Protein: 28g - Fat: 25g (mostly from mayo) - Carbs: 30g (mostly from bread) - Fiber: 2g - Sugar: 4g - Sodium: 860mg It's worth noting that chicken salad sandwich can be high in sodium, especially if the chicken is seasoned with salt, or if your bread contains a lot of salt or preservatives. To reduce your sodium intake, you can use low-sodium bread, or make your own chicken salad from scratch, using fresh chicken breast and herbs.

How to Make Chicken Salad Sandwich

Making chicken salad sandwich is relatively easy and can be done in about 20 minutes, assuming you have cooked or shredded chicken on hand. Here's a simple recipe to get you started: - 2 cups cooked or shredded chicken breast - 1/4 cup mayo (or Greek yogurt for a lighter version) - 1/4 cup diced celery - 1/4 cup chopped onion or scallions - 2 tbsp chopped fresh parsley or cilantro - 1 tbsp lemon juice - Salt and pepper to taste - 4 slices of bread (white or whole-grain, toasted or not) Mix all the ingredients except the bread in a bowl. Adjust the seasoning to your liking. Spread the chicken salad on the bread slices. Add lettuce, tomato, or avocado if desired. Serve immediately, or store in the fridge for up to 2 days.

Ways to Serve Chicken Salad Sandwich

Chicken salad sandwich can be served in many ways, depending on your taste, time, and occasion. Here are some ideas to inspire you: - Classic sandwich: made with 2 slices of bread and chicken salad filling. Simple, satisfying, and easy to pack. - Open-face sandwich: made with 1 slice of bread and chicken salad filling piled high. Perfect for a quick lunch or snack.

Benefits of Eating Chicken Salad Sandwich

Chicken salad sandwich can offer several health benefits, depending on its ingredients and how it's served. Here are some potential benefits to keep in mind: - High in protein: chicken is a good source of high-quality protein, which can help build and repair muscles and tissues. - Rich in vitamins and minerals: chicken salad can provide essential vitamins and minerals, such as vitamin C, vitamin B6, iron, and zinc, depending on the ingredients used.

Chicken Salad Sandwich Alternatives

If you're not a fan of chicken salad sandwich, or if you're looking for some variation, there are plenty of alternatives you can try. Here are some ideas to get you started: - Egg salad sandwich: made with hard-boiled eggs, mayo, and herbs. Similar to chicken salad in texture and flavor. - Tuna salad sandwich: made with canned tuna, mayo, and vegetables. A classic and protein-rich option.

Tips for Healthy Chicken Salad Sandwich

To make your chicken salad sandwich healthier and more nutritious, here are some tips to follow: - Use lean chicken breast instead of dark meat or skin-on chicken, to reduce the fat and calorie content. - Swap mayo for Greek yogurt or avocado, to add creaminess and healthy fats.

Side Dishes That Pair with Chicken Salad Sandwich

To make your chicken salad sandwich meal more complete and balanced, here are some healthy side dishes you can serve with it: - Fresh fruit salad: made with seasonal fruits, such as berries, melons, and apples. Provides vitamins, fiber, and antioxidants. - Roasted veggies: such as sweet potato, broccoli, or asparagus. Provides fiber, protein, and vitamins.

Chicken Salad Sandwich Serving Size

The recommended serving size of chicken salad sandwich depends on your caloric and nutritional needs, as well as your appetite. However, as a general rule, a half sandwich can be a good choice for lunch, especially if paired with nutritious sides. If you're trying to lose weight or reduce your calorie intake, you can aim for a smaller serving size or skip the bread altogether and use lettuce cups or cucumber slices instead.