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Chicken Hummus Sandwich

Chicken Hummus Sandwich: Fast and Balanced for Lasting Energy

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Kara Holton

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When you need a meal that’s quick, flavorful, and actually keeps you full, this Chicken Hummus Sandwich is an easy win. It combines lean protein, fiber-rich ingredients, and creamy hummus for a balanced option that feels both hearty and fresh.

Whether you’re making lunch for a busy weekday, prepping ahead, or looking for a simple dinner, this sandwich offers the kind of balance that can support steadier glucose while still tasting delicious.

Why This Chicken Hummus Sandwich Helps Your Glucose

Having two sources of protein plus some higher fiber foods all in one recipe means this is basically a powerhouse of nutrients that help you manage your glucose. And I know what you’re thinking: But Kara, it’s BREAD. Yes, I know! But finding sourdough, whole grain, or sprouted grain options that you enjoy can help you manage your glucose in the long run. Read more about this in a minute.

Looking for an easy lunch without bread? Check out this lettuce wrap!

The chicken and chickpeas both contain protein that can help you manage your after-meal glucose and help you stay fuller for longer. The fiber in chickpeas can also help feed your gut bacteria, which can then help keep you fuller for longer as well. Plant-based proteins like beans and lentils are amazing for helping our health right now and later too!

How Do I Find the Best Bread?

Bread is going to increase your after-meal glucose. That’s normal. That’s expected. And as long as you keep to a balanced meal, that’s okay. Breathe. You can eat bread in moderation. But finding better bread options will help you! Whole grains and true sourdough breads have nutrients that help our gut health, which in turn helps us manage glucose long term.

Plus, in the short term, the fiber can help limit that glucose increase after eating, at least compared to white/enriched bread. Looking at labels and finding an option without enriched grains, low in added sugar, and a bit of fiber (2-4 grams per slice is optimal) can help you stay on track? Need help reading labels? I go over this skill in my Beat Prediabetes Resource Library!

Sandwich with chicken, lettuce, hummus, tomato, onion, and bread, on a black plate.

Chicken Hummus Sandwich

A quick and balanced dairy-free lunch to fuel the rest of your day!
Print Recipe
Prep Time 10 minutes
Cook Time 4 minutes
Servings: 1 serving
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 3 oz leftover cooked chicken breast
  • 2 Tbsp roasted red pepper hummus
  • 4 slices cucumber
  • 2 slices tomato
  • 1/2 cup baby spinach
  • 1 Tbsp red onion sliced
Toasted Bread
  • 2 slices sourdough bread
  • 1 tsp extra virgin olive oil
  • 1/2 tsp apple cider vinegar
  • 1/4 tsp dried sage

Equipment

  • Air Fryer

Method
 

  1. In a small dish, combine oil, vinegar, and dried sage. Drizzle on bread. Place bread in air fryer and toast on 350 degrees F for 3-4 minutes.
  2. Carefully remove toast from air fryer and spread hummus between two slices.
  3. Add grilled chicken, cucumber, tomato, spinach, and onion on one of the slices. Top with second slice of toast, hummus side down to complete the sandwich.
  4. Slice in half and serve immediately.

Notes

This sandwich works great for meal prep if you store wetter ingredients like tomatoes separately until ready to eat.
A great way to use up leftover rotisserie or grilled chicken!
If you don’t have an air fryer, you can toast the bread in the oven or use the toaster for the bread and drizzle the oil mixture on top when it’s done toasting!

Posted by

Kara Holton

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