Dr. Fitology Recipes Social Media
Protein-Packed Chicken & Veggie Sandwich with Hummus and Cottage Cheese
0
Fitness Recipe Synopsis
Category
Healthy Meal
Cooking Appliance
Air fryer, Pan
Prep. Time
30 min
Similar Recipes
None
Calorie per 100g
165 kcal
Serves
2
Overview
This Protein-Packed Chicken & Veggie Sandwich with Hummus and Cottage Cheese is a wholesome, flavorful, and nutritious meal perfect for anyone looking to fuel up with a balanced, high-protein dish. Marinated chicken breast is air-fried to perfection, paired with sautéed bell peppers, sweet potato, and carrots, all seasoned with a touch of Sriracha for a little kick. The sandwich is layered with creamy hummus, topped with cottage cheese for an extra protein boost, and finished off with crunchy pumpkin seeds. This recipe comes together in just 30 minutes, making it an ideal healthy meal for busy days, and it’s both delicious and satisfying with 165 kcal per 100 grams, 16 grams of protein, and 3 grams of fiber. Whether you're looking for a post-workout meal or a nutritious lunch, this sandwich provides the perfect balance of taste and nutrition!
Ingredients
Nutrition Facts per 100g
Instructions
Start by tenderizing the chicken breast using a fork to create small holes across its surface. This helps the flavors absorb better. Marinate the chicken with onion powder, chili flakes, black pepper, salt, minced garlic, and vegetable oil. Let it sit for a few minutes to soak in all the spices.
Place the marinated chicken in the air fryer and cook at 180°C (356°F) for 12 minutes. Flip the chicken and continue cooking for another 8 minutes, until fully cooked and golden.
While the chicken is cooking, prepare the vegetables. Dice the yellow and green bell peppers, cube the sweet potato, and chop the carrot. Add all the vegetables to a pan and sauté them lightly. Once they begin to soften, drizzle in some Sriracha sauce and stir to coat evenly.
Next, slice your Turkish sandwich bread open and spread 2 tablespoons of hummus onto the bottom half. Layer the sautéed vegetables over the hummus. Slice or shred the cooked chicken and place it on top of the veggies. Add a bit more Sriracha if you like it spicy.
Finish it off with 2 tablespoons of cottage cheese and sprinkle some pumpkin seeds on top for a crunchy, nutritious boost.
Storage Tips
Refrigeration:
The prepared Protein-Packed Chicken & Veggie Sandwich can be stored in the refrigerator for up to 3 days. To maintain freshness and prevent sogginess, it’s best to store the chicken and veggies separately from the bread and hummus. Store the chicken and veggies in an airtight container or a glass container with a tight-fitting lid. The sandwich bread should be stored in a separate airtight container or wrapped tightly to keep it fresh. For the cottage cheese, make sure it’s in a small airtight container to prevent moisture loss.
Freezing:
If you’d like to store it longer, you can freeze the chicken and veggies separately for up to 2 months. Ensure that the chicken and veggies are fully cooled before freezing. Use freezer-safe airtight containers or resealable freezer bags. For the bread and hummus, it's best to avoid freezing, as bread may become soggy upon reheating, and hummus could alter its texture. Once ready to eat, thaw the chicken and veggies overnight in the fridge before reheating.
Reheating:
When you're ready to eat, reheat the chicken and veggies in a pan on low heat or in the microwave for 1-2 minutes, stirring halfway through to ensure even heating. If reheating in the air fryer, set it to 180°C (356°F) for 5-7 minutes to bring it back to its original crispness. After reheating, assemble the sandwich with fresh bread, hummus, cottage cheese, and toppings as desired.
