I do love a chicken club sandwich!
Picture this: you’re sitting in the garden or by the beach, a nice palm is providing you with some shade; you have a nice cold beverage in one hand (sugar cane water, perhaps?) and a glorious club sandwich in the other. What more can one want from life? Oh, yes… there’s a live band playing your favorite music in the background!
Dreams aside, we have to ‘make do’ with what we have and we know that moderation is key in any diet – be it weight-loss, be it a maintenance diet, so there are compromises we must make… but it is important that these are satisfying so to keep us on the right track.
The first change in this recipe is the missing middle slice of bread while still maintaining the three layers; by replacing the middle layer with some fresh cucumber this club sandwich recipe is still as filling – yet crunchier – than the original one. (Less carbohydrates!)
The second part that may be worth replacing to keep the calorie count down is the delicious bacon (sorry!) – meaning club sandwich may not be the right name for this sandwich anymore!
But not to fear, eye for an eye… this recipe replaces bacon with eggs, focusing on a more weight-loss friendly ingredient and protein! By seasoning the eggs properly with some nice crushed black pepper, you won’t miss the bacon at all!
While chicken is my ingredient of choice for this recipe, it is easy to turn this into a turkey club sandwich with a simple swap!
But, not all that is considered bad is actually bad; for the second time in this blog post, I’m mentioning moderation!
In order to have maximum flavor in this glorious fake-away, there is a small amount of very good quality mayonnaise (I like to use Calve’ or Hellmann’s), which is enhanced with a touch of black pepper and some lemon.
Did I dare say mayonnaise lemon pepper sauce? I did!
Last, but definitely not least, in this best club sandwich recipe you will have, it the side crunchy salad: cucumber, onion and carrots dressed in a glorious olive oil and lemon vinaigrette (the dressing is so good and easy to make – olive oil, black pepper, salt and lemon – I use it for salads very often!)
~~ Starting a weight-loss journey is a great decision to make, yet it is very hard to know how to get going; having lost over 100 lbs myself, I’ve put together a great list of 20 low-calories ingredients that are very filling – have a look at it and I hope you find it useful and inspiring.
Why is it called a club sandwich?
What does CLUB in club sandwich stand for?
Chicken and Lettuce Under Bacon!
Just kidding, this is one of those urban legends that go around but are totally untrue; acronyms were not really ‘a thing’ until the 1940s and the club sandwich was nearly 50 years old by then, as it dates back to the late 1800s.
It was first served in men’s dining and social clubs (see the name) in New York, with the most famous being the Saratoga.
~~ If you’re looking for a healthy take on another classic, have a look at this divine Chicken Burger Recipe… there’s a also a quick video to show you how I prepare it!
Let’s talk nutrition!
Skinless chicken breast has a glorious 31g of proteins every 100g of meat; in addition to this, it is also a great source of Vitamins, such as Vitamin D and B, calcium, zinc, and iron as well as traces of Vitamin C and A.
One single egg has on average (depending on its size) 7 grams of protein while having only 75 calories! It is additionally a source of vitamins, minerals, iron, and other disease-fighting nutrients such as zeaxanthin and lutein.
White bread should be consumed in moderation, however, it is normally reinforced with calcium, which is good for bone and teeth health.
~~ Love chicken sandwiches? Try this Chicken Tikka Baguettes with Green Chutney Dressed Crunchy Salad
What is a club sandwich?
Often referred to as ”Clubhouse sandwich”, the CLUB is traditionally a sandwich prepared using three slices of toasted bread, filled with a protein, like fried bacon, ham, chicken or turkey, some lettuce, tomato and mayonnaise.
The sandwich is usually cut in four pieces that are kept in place using tooth picks or cocktail sticks; in restaurants this is often served with a side of French fries, crisps or chips.
How to make a club sandwich?
This club sandwich is kept light as it is inspired by a simple grilled sandwich and flavored up with the use of eggs, lemon pepper mayonnaise and crunchy vegetables.
As the side salad tastes best after it has rested for a bit (also 15 minutes will do), start by slicing the carrots, onions and cucumber and dressing them with a light lemon, olive oil and black pepper vinaigrette.
The delicious mayo used in this easy chicken recipe is also flavoured with some black pepper and lemon (see the links?), which not only keeps it fresh but also highlights the flavors of the vegetables in the sandwich and the grilled chicken.
Next, clean and prepare the veggies; start with your usual club salad leaves and tomatoes roundels and then create some long, thicker slices of cucumber, which will be used instead of the middle slice of bread (cucumber is a GREAT low-carb vegetables and there are so many more! Find a tasty list here: The 18 Best Low-Carb Vegetables). The cucumber in this case is best sliced length-wise, in thick slices as long as the sandwich.
It’s the time for the proteins; season the chicken and grill it ensuring it is thoroughly cooked on both sides and crack and season the eggs. Fry the eggs in a small pan and obtain two small but thick omelettes.
Finally, after lightly toasting the bread slices, compile the sandwiches by spreading some mayo on the four slices, then applying some lettuce and chicken on two slices, followed by the ”middle-slice” of cucumber, and finally the chicken and egg. Close thee sandwiches with the two other slices of bread, slice them as preferred and serve on two plates with the side salad prepared before.
Step 1: Prepare the side salad for the Club Sandwich
Step 2: Prepare the elements for the Club Sandwich
Note: As this recipe requires very little mayo, I recommend using a full-fat good quality one, such as Hellmann’s or Calve’, in order to enjoy the full flavor!
Remember that low-fat options tend to have a lot of sugar and salt added to them.
Note: As you want thin slices, these will cook very quickly. While you want the chicken to be thoroughly cooked, you do not want to overcook it, making it dry.
Note: while I use a small pan (as big as a sandwich slice) to cook the egg, should you not have one, I’d suggest preparing a thin omelet and then folding it up to fit. In any case, control the seasoning, as eggs become too salty very quickly.
Step 3: Compose the Club Sandwich
How many calories in Club Sandwich?
This club sandwich recipe with the crispy side salad only has 386 calories!
You could reduce the calories further, but as a full meal this is tasty, provides 24g of proteins per person and it is quick and easy to prepare.
~~ My weight-loss journey thought me many things, one of which was to always investigate further, try to understand why, and this helped me see how so many ”rules of thumb” used to lose weight are not fact-based. That’s why I want to share this great article, which I think you may find useful: 10 Foods that are super-healthy and weight-loss friendly, but have a bad reputation – ‘bad’ foods that are good for you
You will love this Club Sandwich Recipe!
This glorious grilled chicken sandwich is THE REAL DEAL – full of flavor, quick and easy to make and calorie counted to ensure you can enjoy every day’s life while losing weight in a healthy and sustainable way.
If you love easy chicken recipes, make sure you check out these ones as well:
Best Club Sandwich was first published on February 15th, 2021 and updated on August 13th, 2021.
Best Club Sandwich | Grilled Chicken Sandwich
- 4 Slices of Bread White
- 100 g Chicken Breast Skinless
- 2 Eggs
- 50 g Cucumber
- 1 Tomato
- 10 g Mixed Leaves
- Salt and Pepper to Taste
- For the Lemon Pepper Sauce Mayonnaise:
- 1 tbsp Full-Fat Mayonnaise
- 1/4 Tsp Cracked Black Pepper
- ¼ Lemon its Juice and Zest
- For the Side Salad:
- 1 Carrot
- ½ Red Onion
- 50 g Cucumber
- 1 tsp Extra Virgin Olive Oil
- ¼ Lemon its Juice only
- Salt and Black Pepper to Taste
- Start by preparing the side salad, as it is nicer when it gets the chance to sit in lemon juice for 15+ minutes. Clean the carrot and, using a potato peeler, cut it in thin long slices (do so as if you are ‘peeling the carrot’ thoroughly); then julienne the red onion and cut the cucumber in slices lengthwise and then again in threes – always lengthwise. We try to have the components of the salad as long and thin as possible, but at the same time wide.
- Put the salad ingredients in a bowl and dress them with olive oil, lemon juice, salt, and pepper; mix well and set aside.
- Now start preparing the salad components of the sandwich: thinly slice the tomato, wash and dry the leaves, and cut the cucumber in thick slices lengthwise. You would want the cucumber slices to be as long as the sandwich bread, so to cover the whole surface of a slice of bread with two pieces of cucumber.
- For the Lemon Pepper Sauce Mayonnaise: In a small bowl, mix the mayonnaise, zest, and juice of ¼ of a lemon and the black pepper. Before zesting the lemon, ensure it is unwaxed.
- For the protein components of the sandwich: thinly slice the chicken breast and grill with a little salt and pepper. Should your pan require it, use a low-calorie cooking spray to ensure the chicken doesn’t stick.
- While the chicken grills, beat the two eggs with some salt and pepper and prepare two small, but thick patties, about the size or a bit larger, than the chosen bread slices.
- Once all of the ingredients are ready, lightly toast the bread slices then start composing the sandwich: apply some mayonnaise on the bottom slice then build it up with the leaves, grilled chicken, then use the cucumber slices instead of the third bread slice, then the tomato, egg and finally the second bread slice, on which you will apply another bit of mayonnaise. Ensure all of the ingredients are equally spread among the two sandwiches, which can be held together with the help of a toothpick if needed.
- Serve the sandwiches with the carrot and cucumber salad and enjoy!
I like to use little full-fat mayonnaise, as the taste is delicious and I find it elevates the taste, but if preferred, a low-fat mayo can be used instead.
Vegetables can be used to further bulk up either the salad or sandwich; a good choice may be red, yellow, and green peppers or some thinly sliced white cabbage.
I used white bread for this sandwich, however whole-wheat of seedy bread are excellent choices as well.