High-Protein Chicken and Cheddar Sourdough Sandwich
Tender shredded chicken blended with tangy Greek yogurt and Dijon mustard, layered on sturdy sourdough with sharp cheddar and fresh spinach. Quick to assemble and easy to pack for a busy night shift.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Shred pre-cooked chicken breast into small pieces…
- 01
Shred pre-cooked chicken breast into small pieces…
Shred pre-cooked chicken breast into small pieces using two forks in a mixing bowl.
Tap card to mark done - 02
Add Greek yogurt and Dijon mustard to…
Add Greek yogurt and Dijon mustard to the bowl, stirring until the chicken is evenly coated and creamy.
Look for: the chicken is evenly coated and creamy
Tap card to mark done - 03
Lay two slices of sourdough bread flat…
Lay two slices of sourdough bread flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Place baby spinach evenly over one slice…
Place baby spinach evenly over one slice of sourdough bread.
Tap card to mark done - 05
Mound the chicken mixture directly over the…
Mound the chicken mixture directly over the spinach in a thick, uniform layer.
Tap card to mark done - 06
Top with a slice of cheddar cheese…
Top with a slice of cheddar cheese and press the second slice of sourdough bread firmly on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Slice the sandwich diagonally across the middle…
Slice the sandwich diagonally across the middle with a serrated knife and wrap tightly in parchment paper or foil for your lunchbox.
Tap card to mark done
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