Low Sodium Grilled Chicken Sub Sandwich
Savor the ultimate combination of flavor and health with this Low Sodium Grilled Chicken Sub Sandwich recipe—a perfect choice for a nourishing yet indulgent meal. This sandwich features tender, marinated chicken breasts grilled to smoky perfection, complemented by crisp, fresh veggies like lettuce, tomato, cucumber, and red onion. The real star, however, is the creamy dill yogurt dressing, blending tangy Greek yogurt, Dijon mustard, and fresh herbs for a guilt-free burst of flavor. Served on lightly toasted whole wheat sub rolls, this heart-healthy creation is low in sodium yet packed with bold spices like paprika, garlic powder, and onion powder. Ready in just 30 minutes, this wholesome sandwich is great for lunch or dinner and offers a satisfying option for those seeking a healthier twist on a classic sub.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 2 pieces Whole wheat sub rolls
- 4 pieces Lettuce leaves
- 1 medium Tomato, sliced
- 0.5 cup Cucumber, sliced
- 0.25 cup Red onion, thinly sliced
- 0.5 cup Plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon Fresh dill, chopped
Instructions
In a small bowl, mix olive oil, garlic powder, onion powder, paprika, black pepper, and lemon juice to create a marinade.
Place the chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness using a meat mallet.
Coat the chicken breasts in the marinade, ensuring they are well covered. Let them marinate for at least 10 minutes.
While the chicken is marinating, preheat your grill to medium-high heat (around 375°F or 190°C).
Grill the marinated chicken breasts for about 6-7 minutes per side or until the internal temperature reaches 165°F (75°C). Remove from the grill and let the chicken rest for 5 minutes.
While the chicken rests, prepare the dressing by combining plain Greek yogurt, Dijon mustard, and chopped dill in a small bowl. Mix until smooth.
Slice the rested chicken breasts into thin strips.
Slice the whole wheat sub rolls open and lightly toast them on the grill for about 1 minute, cut side down.
Assemble the sandwiches: spread a generous amount of the dill yogurt dressing inside each sub roll. Layer the lettuce leaves, sliced grilled chicken, tomato slices, cucumber slices, and red onion.
Close the sub rolls, slice each sandwich in half, and serve immediately.
Nutrition Facts
Calories |
1456 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.2 g | 64% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 1368 mg | 59% | |
| Total Carbohydrate | 106.3 g | 39% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 23.7 g | ||
| Protein | 141.2 g | 282% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2092 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
