No Bread Sandwich

Are you searching for a healthy chicken recipe that’s low-carb, gluten-free, and packed with flavour? Meet the No Bread Sandwich – a brilliant alternative to traditional sandwiches that skips the carbs without skimping on taste. Whether you’re on a keto journey or simply exploring new healthy eating options, this innovative twist on the classic sandwich is your new best friend.

Forget soggy bread or bland fillers – this sandwich uses crisp iceberg lettuce or thick grilled chicken slices as the “buns,” giving you a protein-rich, crunchy bite that keeps you full longer. Ideal for lunchboxes, work-from-home meals, or party snacks, this high-protein option delivers all the comfort of a sandwich, minus the carbs.

Ingredients:

Semolina 1 cup
Curd 1/2 cup
Red chillies flakes 1 tsp
Salt 1/2 tsp
Water 1/2 cup
Chopped carrots 1/2
Chopped onion 1/2
Corn 2 tbsp
Chopped capsicum 1/2
chopped coriander 1 tbsp
Butter for greasing
Cheese slice 1

To Serve:

Tomato ketchup as required
Green chutney as required
Cucumber slices as required
Tomato slices as required

Culinary Process:

Mixing Batter:

Mix Samolina with curd. Then add red chilli flakes, salt and water. Mix well.
Then add carrot, onion, corn, capsicum and coriander and mix well to thicken better. Let it rest for 10 minutes.
Then add 1/4 cup of water to make smooth batter.

Sandwich maker:

Grease the sandwich maker with butter and pour the batter on it. Let it cook for 1 minute.
Add cheese slice on top and then another layer of batter and grease with more butter.
Cook until sandwich is brown and cooked.

Serve:

Serve with tomato ketchup, green chutney, cucumber slice and tomato slice.

Why Choose a No Bread Sandwich?
This sandwich is more than just a trend. Here’s why it’s a go-to for those seeking healthy chicken options in the UK:

✔ Low-Carb & Gluten-Free
Perfect for those avoiding processed bread or following a ketogenic diet.

✔ High in Protein
With over 30g of protein per serving, this sandwich supports muscle repair and satiety.

✔ Customisable
Add your favourite veggies, change the spread, or swap lettuce with grilled eggplant or portobello mushrooms for variation.

✔ Easy & Quick
Prepping the chicken and veggies takes just 20 minutes – ideal for busy lifestyles.

UK-Friendly Twist
What makes this healthy chicken recipe even more appealing in the UK market is its adaptability. You can source all ingredients easily from Tesco, Sainsbury’s, or local markets. Using British-grown lettuce, locally farmed chicken, and seasonal produce gives the dish a sustainable, homegrown touch.

This recipe also aligns well with popular UK diet trends such as Slimming World, keto, and low-GI plans. It’s versatile enough for lunch, dinner, or even post-gym recovery.

Tips for the Perfect No Bread Sandwich

Dry Lettuce Completely: Wet lettuce can make your sandwich soggy. Use a paper towel to pat each leaf dry.

Chicken Prep Ahead: Grill chicken in batches and store it for 2–3 days to assemble on-the-go sandwiches.

Add Texture: Sprinkle some roasted seeds or crushed nuts for a protein and crunch boost.

Spicy Upgrade: Add jalapeños or a dash of hot sauce if you love heat.

Nutritional Information (Per Serving)

Calories: 320 kcal
Protein: 32g
Carbohydrates: 6g
- Fibre: 3g
- Sugars: 2g
Fat: 18g
- Saturated Fat: 4g
Cholesterol: 85mg
Sodium: 460mg

💡 Breakdown by Ingredient (approximate per sandwich):

Ingredient	Calories	Protein	Carbs	Fat
Chicken Breast (150g)	165 kcal	31g	0g	3.5g
Olive Oil (½ tbsp)	60 kcal	0g	0g	7g

Iceberg Lettuce	5 kcal	0g	1g	0g
Tomato, Onion, Cucumber	10 kcal	0g	2g	0g
Cheese Slice (low-fat)	20 kcal	1g	0g	2g

Final Thoughts

This No Bread Chicken Sandwich is not just a recipe – it’s a lifestyle upgrade. It answers the growing demand for healthy chicken meals in the UK that are low-carb, easy to make, and absolutely satisfying. With nutrient-packed ingredients and endless customisation options, this sandwich is perfect for anyone looking to eat cleaner without sacrificing flavour.

Ideal for weight-watchers, gym enthusiasts, and even picky eaters, the no-bread sandwich is an example of how healthy eating doesn’t have to be boring. Whether you’re meal-prepping for the week or whipping up a last-minute dinner, this wholesome delight should definitely be in your recipe rotation.