How many calories are in Chicken, Tomato, Onion and Spinach Sandwich?
Chicken, Tomato, Onion and Spinach Sandwich has about 268 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastHigh ProteinUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals
Chicken, Tomato, Onion and Spinach Sandwich
Chicken, Tomato, Onion and Spinach Sandwich is a Breakfast international recipe with 268 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
268 kcal
Total Time
15 min
Servings
1
Protein
26.2 g
About This Recipe
The story behind Chicken, Tomato, Onion and Spinach Sandwich
Chicken, Tomato, Onion and Spinach Sandwich is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around bread, chicken breast, and tomato.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 268 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chicken, Tomato, Onion and Spinach Sandwich worth coming back to.
Ingredients
- Bread1 count (60 g)
- Chicken Breast80 g
- Tomato2 slice (20 g)
- Onion4 ring (20 g)
- Spinach2 leaf (20 g)
Instructions
- 1
Step 1
Preheat a small non-stick pan over medium heat. If you don't have one, add some oil.
- 2
Step 2
In the meantime, add salt and pepper to the chicken. Once heated, add the chicken and cook each side for 4 minutes.
- 3
Step 3
If you want, you can cover the pan once you flip it.
- 4
Step 4
In the meantime, slice the tomato and cut the onion into rings.
- 5
Step 5
Cut the bread in half and assemble the sandwich by adding the spinach, chicken, onion and tomato.
- 6
Step 6
Optional: Add lemon juice or mustard.
Nutrition Snapshot
Macros and micros at a glance
48/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
268
Protein
26.2g
Carbs
44.4g
Fat
7.4g
Fiber
2.8g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chicken, Tomato, Onion and Spinach Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Chicken, Tomato, Onion and Spinach Sandwich
How long does Chicken, Tomato, Onion and Spinach Sandwich take to make?
Chicken, Tomato, Onion and Spinach Sandwich takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chicken, Tomato, Onion and Spinach Sandwich?
Most ingredients in Chicken, Tomato, Onion and Spinach Sandwich can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chicken, Tomato, Onion and Spinach Sandwich?
Chicken, Tomato, Onion and Spinach Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chicken, Tomato, Onion and Spinach Sandwich?
Yes, Chicken, Tomato, Onion and Spinach Sandwich generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Chicken, Tomato, Onion and Spinach Sandwich?
Reheat Chicken, Tomato, Onion and Spinach Sandwich gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Chicken, Tomato, Onion and Spinach Sandwich up or down?
Yes. Chicken, Tomato, Onion and Spinach Sandwich is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chicken, Tomato, Onion and Spinach Sandwich?
A nonstick skillet or a small baking dish handles Chicken, Tomato, Onion and Spinach Sandwich well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Chicken, Tomato, Onion and Spinach Sandwich is cooked properly?
Chicken, Tomato, Onion and Spinach Sandwich is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Chicken, Tomato, Onion and Spinach Sandwich suitable for vegetarians?
No. Chicken, Tomato, Onion and Spinach Sandwich is not vegetarian as written because it includes Chicken Breast.
Is Chicken, Tomato, Onion and Spinach Sandwich gluten-free?
Chicken, Tomato, Onion and Spinach Sandwich is not reliably gluten-free as written because it includes Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Chicken, Tomato, Onion and Spinach Sandwich?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chicken, Tomato, Onion and Spinach Sandwich ahead of time?
Chicken, Tomato, Onion and Spinach Sandwich can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Chicken, Tomato, Onion and Spinach Sandwich for my calorie or macro goals?
Chicken, Tomato, Onion and Spinach Sandwich already lands in a fairly high-protein range at about 26.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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