Cajun spice brings the heat, honey-mustard brings the sweet, and shredded chicken carries both onto a toasted bun. Each sandwich is 39.5g of protein for 372 calories.

Tossing the shredded chicken in the sauce on low heat lets it soak up the honey-mustard instead of just coating the outside.

Ingredients

  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, onion powder, paprika, cayenne — to taste
  • Hamburger buns — 2, ~56 g each [P 10 C 56 F 4]
  • For the honey mustard sauce
  • Light mayo or Miracle Whip — 2 tbsp [P 0 C 1 F 8]
  • Honey — 1 tbsp [P 0 C 17 F 0]
  • Mustard (or Dijon) — 1 tsp
  • Sriracha — 1 tsp
  • Spinach — 1 cup, finely chopped

Method

  1. Cook the chicken. Season with the cajun spices and pan-cook 6 minutes a side, then shred with two forks.
  2. Sauce it. Return the chicken to low heat with the mayo, honey, mustard, sriracha and spinach; mix until the spinach wilts.
  3. Build. Toast the buns and pile on the chicken.

What to eat it with

  • Steamed corn or peas — the author’s pick.
  • Turkey bacon — a great topping with honey mustard.
  • A side salad.

Variations

  • Spicier: more cayenne or sriracha.
  • Leaner: swap the mayo for extra Greek yogurt to cut fat.
  • Lower carb: a thin bun or lettuce wrap.

Honest notes

  • Fibre: about 3g a sandwich, from the bun and spinach.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-sandwich 372 cal / 39.5g protein listed; no correction needed.