A natural sandwich always seems like a more sandy snack option, but is it really? Understand the benefits of learning to do it at home.
You’ve probably already bought a natural sandwich on a busy day. Or at least you’ve seen some in the cafe you frequent. This is usually the healthiest option at most fast food restaurants. It’s that wild option for those who are trying to lead a healthier life.
As you may already know, there are natural sandwiches of various flavors, but the most famous of them is chicken. However, this is just the beginning, as chicken is usually combined with several other ingredients. Regardless of the mixtures, the natural chicken sandwich is always a good option.
And don’t think that this is just a snack for busy days. People who are changing their diet, following a diet, can also benefit from the natural sandwich. Generally the snack is quick and simple to make.
Benefits of natural chicken sandwich
You’ve probably heard a specialist talking about giving preference to white meat. Therefore, compared to red meat, chicken has a very low amount of saturated fat. And of course this is very beneficial for your health.
Furthermore, chicken has several nutrients that bring numerous health benefits. One of the nutrients present in chicken is niacin, which helps prevent cancer. In addition, it also contains vitamin B, which acts against Alzheimer’s disease.
And these are just some of the benefits. By eating chicken meat you increase your lean protein levels, which are excellent for those looking to gain mass. And it is also a great source of energy, as it contains several vitamins.
Some athletes and bodybuilders sometimes get lost in their menu. Chicken is always there, in various forms, but because they eat it repeatedly, they become unmotivated with their diet. Therefore, the natural chicken sandwich is a great alternative for these people. This is because the snack allows for a lot of variation and this will reduce the chances of you getting sick of the dish.
Check out 10 natural sandwich recipes now
1 – Light Chicken Sandwich
- 1 package of wholemeal bread
- 500 grams of chicken breast
- 250 grams of white cheese or processed ricotta
- 100 grams of finely chopped olives
- 3 tablespoons light mayonnaise
- Chopped green scent
- Grated carrot
- Lettuce
This recipe is very simple and quick. First you need to season the chicken, according to your taste and then cook it. Then, shred the chicken and place it in a baking dish, along with all the other ingredients. Stir well and that’s it! Now just put it on bread and be happy.
And there’s no need to worry about any leftovers, the mixture can be stored in the fridge for up to 4 days. This way, you will be able to insert the natural sandwich into your daily life without much work.
2 – Natural chicken and corn sandwich
- 2 slices of wholemeal bread
- 3 tablespoons of shredded chicken
- 2 tablespoons of corn
- 1 tablespoon light mayonnaise
- Iceberg lettuce
- Tomato
This recipe is very small and simple. You won’t have to worry about a large leftover, it’s ideal for those who are eating alone. You probably won’t have any difficulties with the preparation as the step-by-step process is extremely simple: just mix everything and put it on the bread. This is definitely the easiest and most practical natural sandwich you’ve ever made.
3 – Pita bread sandwich with chicken
- Flatbread
- 1 cooked and shredded chicken fillet
- 1 medium carrot, cooked and grated
- ½ cup grated and cooked cabbage
- 1 teaspoon of olive oil
- 1 tablespoon of light cream cheese
- Salad to taste
- 1 tablespoon light mayonnaise
This recipe is a little different from the others, but it is still very simple. After the chicken is cooked and shredded, season it with lemon. Then add the chicken with the other ingredients in a refractory dish. When assembling, add lettuce or salad of your choice and a drizzle of olive oil. Your natural sandwich will be ready to eat.
4 – Light natural sandwich
- 1 kilo of cooked and shredded chicken breast
- 1 package of wholemeal bread
- 200 grams of cooked and grated carrot
- 300 grams of light mayonnaise
- 1 can of corn
- 1 can of peas
- 100 grams of seedless raisins
- 1 pinch of black pepper
- Chopped olive
- 1 teaspoon of oregano
- 1 teaspoon of olive oil
- Salad to taste
Now you should have mastered the step-by-step process of making natural sandwiches. But that’s okay, we explain again. The most important and laborious thing is cooking and tearing the bread. Once this is done, then mix the shredded chicken with the other ingredients very carefully, until it forms a paste. And that’s it, your natural sandwich filling is ready. Now just put it on bread and enjoy.
5 – Chicken sandwich with pita bread
- 1 package of pita bread
- 120 grams of cooked and shredded chicken breast
- 50 grams of processed onion
- 1 small tomato, peeled and cut into small cubes
- Chopped parsley
- Black pepper and salt to taste
- Salad
As you can see, all recipes follow the same pattern. However, this is a little different, instead of taking all the ingredients and putting them in a refractory, you will heat them. First sauté all the ingredients, but do not use oil. Once the mixture is homogeneous, just fill the bread and your natural sandwich is ready. If you want, you can add some salad at the end.
6 – Natural chicken sandwich with light cream cheese
- 1 package of pita bread
- 100 grams of cooked and shredded chicken breast
- 200 grams or 1 glass of light cottage cheese, melted over a fire
- 1 tablespoon mustard
- 3 eggs
- 1 teaspoon of olive oil
If you want to gain muscle mass, this recipe is for you. In this sandwich you have not just one, but two sources of protein, as it also contains eggs. To prepare the recipe, in addition to cooking the chicken, you will also need to cook the eggs.
This recipe is a little different from the others. First, the cooked chicken will be shredded and must be reserved. Hard-boiled eggs must have the whites separated from the yolks. Reserve both in separate containers.
Bring the curd to the heat so it melts. Meanwhile, add the egg yolks and olive oil very well, so that they are well incorporated. Then add the yolks, egg whites, chicken and mustard to the heated cream cheese. Finally, turn off the heat and mix well and your natural sandwich filling will be ready.
7 – Natural chicken sandwich with cream cheese
- 200 grams of light cream cheese
- 500 grams of cooked and shredded chicken breast
- 2 tablespoons light mayonnaise
- ½ cup of cleaned and chopped celery
- ½ chopped pepper
- 2 tablespoons processed nuts
- 1 tablespoon coconut oil
- 1 teaspoon grated ginger
- Salad
Anyway, we’re back to the basic recipes without so many phases. As we explained previously, you just need to mix the ingredients until they form a paste and that’s it. Then just fill your natural sandwich and be happy!
8 – Natural nutritional sandwich
- 2 light wholemeal breads
- 100 grams of cooked and shredded chicken breast
- 1 tablespoon grated beetroot
- 2 tablespoons cooked and grated carrot
- 1 tomato cut into slices
- 1 tablespoon of cottage cheese
- Lettuce
- Olive oil to taste
Another very simple recipe that follows the standard preparation model. First cook the bread and then shred it. Then, just add all the ingredients until they are well mixed. Finally, just fill your natural sandwich and it will be ready!
9 – Creamy natural sandwich
- 2 light wholemeal breads
- 100 grams of cooked and shredded chicken
- 2 garlic cloves, processed or crushed
- 2 tablespoons of light cream cheese
- ½ teaspoon black pepper
- 2 tablespoons light cream
- Salad
Another simple and quick preparation recipe. After the chicken is cooked and shredded, mix it with the cream cheese and cream first. Then add the seasonings, which are garlic and black pepper. And then the filling for your natural sandwich is ready.
And of course, if it’s your preference, you can even spice up your snack. Just add a salad of your choice on top of the filling.
10 – Natural sandwich with great seasoning
- 100 g pre-cooked shredded chicken
- 1/2 small onion chopped
- 1/2 chopped tomato
- 1 small grated carrot
- 1/2 can of green corn
- parsley and chives to taste
- salt to taste
- light mayonnaise
- loaf bread
If you love being fit, but don’t give up on good seasoning, this recipe is for you. First, sauté the garlic and onion in olive oil. Then mix the tomato, carrot, corn, parsley and chives. Mix well and then add the mayonnaise.
It’s up to you how much mayonnaise you prefer. If you want it creamier, add more and monitor the consistency. Finally add salt and pepper if you want and your natural sandwich filling is ready!
11 – Chicken sandwich with ricotta
Ingredients
- 1 chicken breast
- 1 carrot, roughly diced
- some thyme leaves
- 1 quartered onion
- 1 head of garlic cut lengthwise
- 150g ricotta
- 50g of cottage cheese
- 4 cloves
Preparation mode
First, cook the chicken with the vegetables, that is, the carrot, onion, garlic and thyme. Then, separate the broth and shred the cooked chicken. Reserve.
For the ricotta cream, you must blend the ricotta with the cottage cheese and onions, and a pinch of salt, in a food processor. Then, mix the chicken with the cream and stuff a whole grain bread, or any bread of your choice, and it’s ready.
Now you no longer have any excuses for not having a healthy and balanced diet. We have just given you 11 recipes, with the most varied ways and flavors of natural sandwiches. After that, just don’t eat well if you don’t want to. Although it’s not all about bread and sandwiches, the recipes should definitely help you with your diet.
If you’re out and about and don’t know what to eat, don’t hesitate to look for a natural sandwich. It would be even better if you prepared yours at home and carried it in your bag on those days when you know it’s going to be busy.
Anyway, if you liked this article, then you’ll also like this one: How to shred chicken at home, in less than 1 minute.
Source: Mundo Boa Forma, Tudo Gostoso.
Images: Hellmans, Ana Maria Braga, Women’s tips, Pinterest, Good Form, Everything Tasty, Practical diet, Everything Recipes, Gulab.
