Low-Calorie Chicken Salad Sandwich Recipe

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Bite it! HG's Totally Nuts Creamy Chicken Salad Sandwich
HG's Totally Nuts Creamy Chicken Salad Sandwich

Yes Pe-can!

Creamy scoopable salads are SO GOOD, especially when they're packed with fruit. Add in delicious pecans, and they're even better. Put some in a sandwich? HOLY COW, you've got a handheld masterpiece. Just make sure you eat our version and not the one from Arby's. This recipe serves two, so call a friend or save some for another day!


1/2 cup fat-free mayonnaise
1/8 tsp. garlic powder
1/8 tsp. salt
4 oz. cooked and chopped skinless lean chicken breast
1/4 cup halved red seedless grapes
1/4 cup chopped apple
2 tbsp. chopped celery
1 1/2 tbsp. chopped pecans
4 slices light bread, honey-wheat flavor if available
2 large lettuce leaves

Place mayo, garlic powder, and salt in a large bowl; mix well. Add chicken and stir to coat. Add grapes, apple, celery, and pecans; stir well and set aside.

To make each sandwich, lightly toast bread slices (if you like). Lay out 1 bread slice and top with a lettuce leaf. Evenly place half of the chicken salad (about 3/4 cup) over the lettuce. Top with the other bread slice.

Repeat with remaining bread, lettuce, and chicken salad to make the second sandwich. (Or cover and refrigerate the remaining chicken salad, and assemble that sandwich another day.)



Serving Size: 1 sandwich (half of recipe)
Calories: 254
Fat: 7g
Sodium: 923mg
Carbs: 34g
Fiber: 6.5g
Sugars: 11g
Protein: 20g

® value 7*

HG Alternative! Not much of a sandwich lover? No worries! A serving of the chicken salad itself (half the total amount; about 3/4 cup) has 166 calories, 6g fat, 733mg sodium, 15g carbs, 1g fiber, 9g sugars, and 15g protein (PointsPlus® value 4*). Who loves you?

Fight it! Arby's Market Fresh Grilled Chicken and Pecan Salad Sandwich
Arby's Market Fresh Grilled Chicken and Pecan Salad Sandwich

Sneak Pec-an...

No matter how many times we've encountered this problem, we still can't understand it. It just doesn't make sense -- WHAT is the point of loading up chicken salad with full-fat mayo? With so many flavorful ingredients, who needs that fatty goo? Of course, mayo's not the only culprit in the case of the Market Fresh Grilled Chicken and Pecan Salad Sandwich at Arby's. There are the oversized bread slices -- almost 400 calories come from that bread alone, along with 6 grams of fat! (And no, the wrap version of this menu item isn't much better.) The chicken salad itself has 450 calories and 38 grams of fat... which, by the way, is NUTS. Speaking of nuts, we love pecans (delicious and nutritious), but they do cause the fat and calorie amounts to rise quickly. That's why we say NO to heavy mayo but YES to pecans... in moderation. Add a seasoned blend of creamy fat-free mayo, plenty of fruits and veggies, and chunks of lean chicken, and spoon it over light bread. So easy, it doesn't make sense to have it any other way.

Serving Size: 1 sandwich
Calories: 840
Fat: 44g
Sodium: 1,220mg
Carbs: 82g
Fiber: 6g
Sugars: 20g
Protein: 34g

PointsPlus® value 23*

Save your buddies from fatty imposters at the drive-thru -- click "Send to a Friend" NOW!


Today, July 5th, is National Apple Turnover Day. Turn over a new leaf and swap those too-heavy pastries for our Awesome Apple Pie-lets! Mmmm...

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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