InternationalBreakfastHigh ProteinQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals

Grilled Chicken, Cheese and Tomato Sandwich

Grilled Chicken, Cheese and Tomato Sandwich is a Breakfast international recipe with 439 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

439 kcal

Total Time

15 min

Servings

1

Protein

36.4 g

About This Recipe

The story behind Grilled Chicken, Cheese and Tomato Sandwich

Grilled Chicken, Cheese and Tomato 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 sliced bread, chicken breast, and mozzarella cheese.

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 439 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 Grilled Chicken, Cheese and Tomato Sandwich worth coming back to.

Ingredients

  • Sliced Bread2 slice (80 g)
  • Chicken Breast100 g
  • Mozzarella Cheese1 slice (25 g)
  • Tomato2 slice (20 g)
  • Spinach2/3 cup (20 g)
  • Oil1 teaspoon (3 ml)

Instructions

  1. 1

    Step 1

    Heat a pan over high heat. In the meantime, slice the chicken and add salt and pepper to it.

  2. 2

    Step 2

    Once heated, pour the oil and add the chicken. Lower the heat to medium and cook each side for 4 minutes or until browned.

  3. 3

    Step 3

    Assemble the sandwich by placing the chicken, tomato slices, spinach and cheese.

  4. 4

    Step 4

    Toast each side of the sandwich for 1-2 minutes on the same pan. Serve.

Nutrition Snapshot

Macros and micros at a glance

45/ 100

Forkd Score · Limited

This recipe scores well for protein density relative to its per-serving calories.

Calories

439

Protein

36.4g

Carbs

41.5g

Fat

13.2g

Fiber

2.5g

Micronutrients

Unlock Micronutrients In The App

See vitamins and minerals in Forkd AI.

Download the app to check micronutrients while keeping your calories and macros in one place.

Download Forkd AI on the App Store

Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

No

Dairy Free

No

Allergens

MilkTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich

How many calories are in Grilled Chicken, Cheese and Tomato Sandwich?

Grilled Chicken, Cheese and Tomato Sandwich has about 439 calories per serving based on the current ingredient list and serving size on this page.

How long does Grilled Chicken, Cheese and Tomato Sandwich take to make?

Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich?

Most ingredients in Grilled Chicken, Cheese and Tomato 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 Sliced Bread for a gluten-free equivalent and use a plant-based version of Mozzarella Cheese. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Grilled Chicken, Cheese and Tomato Sandwich?

Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich?

Yes, Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich?

Reheat Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich up or down?

Yes. Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich?

A nonstick skillet or a small baking dish handles Grilled Chicken, Cheese and Tomato Sandwich well, depending on whether it is cooked on the stovetop or in the oven.

How do I know when Grilled Chicken, Cheese and Tomato Sandwich is cooked properly?

Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich suitable for vegetarians?

No. Grilled Chicken, Cheese and Tomato Sandwich is not vegetarian as written because it includes Chicken Breast.

Is Grilled Chicken, Cheese and Tomato Sandwich gluten-free?

Grilled Chicken, Cheese and Tomato Sandwich is not reliably gluten-free as written because it includes Sliced Bread. You can often adapt it with gluten-free swaps if needed.

Are there any allergen ingredients in Grilled Chicken, Cheese and Tomato Sandwich?

Yes. This recipe includes Milk, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Grilled Chicken, Cheese and Tomato Sandwich ahead of time?

Grilled Chicken, Cheese and Tomato 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 Grilled Chicken, Cheese and Tomato Sandwich for my calorie or macro goals?

Grilled Chicken, Cheese and Tomato Sandwich already lands in a fairly high-protein range at about 36.4 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

Personalize This Recipe

Download Forkd and compare this recipe against your own calorie target.

See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.

Download on the App Store
Scan to download Forkd on the App Store

Scan to save Forkd on your phone.

Book a call with our teamFree 7-day access
Use the calorie calculator

Recipe Emails

Get recipe ideas and nutrition tips in your inbox.

If you liked Grilled Chicken, Cheese and Tomato Sandwich, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.

Similar Recipes

More recipes like this one

InternationalBreakfast

Avocado Beet Hummus Toast

Avocado Beet Hummus Toast is a Breakfast international recipe from the Forkd database with calorie and macro details.

386 cal26.2 g protein15 min
InternationalBreakfast

Avocado Toast with Chicken Omelet

Avocado Toast with Chicken Omelet is a Breakfast international recipe from the Forkd database with calorie and macro details.

446 cal29.9 g protein15 min
InternationalBreakfast

Baked Potato and Scrambled Eggs Tacos

Baked Potato and Scrambled Eggs Tacos is a Breakfast international recipe from the Forkd database with calorie and macro details.

445 cal26.5 g protein20 min
InternationalBreakfast

Banana Protein Parfait

Banana Protein Parfait is a Breakfast international recipe from the Forkd database with calorie and macro details.

347 cal40.1 g protein10 min
InternationalBreakfast

Banana Protein Smoothie Bowl with Cereal

Banana Protein Smoothie Bowl with Cereal is a Breakfast international recipe from the Forkd database with calorie and macro details.

372 cal34.7 g protein5 min
InternationalBreakfast

Banana Protein Smoothie Bowl with Oats

Banana Protein Smoothie Bowl with Oats is a Breakfast international recipe from the Forkd database with calorie and macro details.

376 cal35.6 g protein5 min