Chicken Avocado Sourdough Roll
A rapid 10-minute lunch featuring thin chicken breast slices, creamy avocado, and fresh spinach layered on a toasted gluten-free sourdough roll.
Prep
7 min
Cook
3 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthComfortably 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
Steadier 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
7 min
Cook
3 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · 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 5 steps complete
Next: Slice open the sourdough roll horizontally and…
- 01
Slice open the sourdough roll horizontally and…
Slice open the sourdough roll horizontally and place both halves cut-side up in a toaster oven or dry skillet over medium heat for 2 to 3 minutes until warm and lightly toasted.
Look for: warm and lightly toasted
Tap card to mark done - 02
Spread the olive oil mayonnaise evenly over…
Spread the olive oil mayonnaise evenly over the warm bottom half of the roll.
Tap card to mark done - 03
Layer the wafer thin chicken breast neatly…
Layer the wafer thin chicken breast neatly on top of the mayonnaise.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Arrange the avocado slices over the chicken…
Arrange the avocado slices over the chicken breast and top with fresh baby spinach leaves.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle a tiny pinch of salt and…
Sprinkle a tiny pinch of salt and black pepper over the greens, close the sandwich with the top roll half, and press down gently before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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