⏱ 25 min total

Chicken Sandwich with Garlic Mayo

Name: Chicken Sandwich with Garlic Mayo
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 2 tbsp Mayonnaise; ¼ cloves, minced Garlic; ¹⁄₁₆ cup All-purpose flour; ¼ tsp Salt; ⅛ tsp Black pepper; ³⁄₁₆ tsp Paprika; ¼ tsp, ground Thyme; ⅛ tsp Garlic powder; ⅛ tsp Onion powder; ½ tbsp Olive oil; ¼ large Onion; 4 oz Chicken breast; 1 slice (3/4 oz) American cheese; 1 roll Hamburger bun; ¼ fruit Avocado; 1 leaf outer Romaine lettuce; ¼ large whole Tomatoes

Per 1 serving · 387 g · 17 ingredients

Calories

687

34%
of a 2,000 cal day

Protein
39g
22% of calories
Carbs
40g
23% of calories
Fat
42g
55% of calories

Portion

At a glance

One serving of Chicken Sandwich with Garlic Mayo (387 g) has 687 calories, with 39 g of protein, 40 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (77% DV), dietary fiber (27% DV) and Vitamin A (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 60%, 37% and 34% of the daily value.

Per 100 g

177cal

medium energy density

Protein per 100 cal

5.6g

Net carbs

32g

carbs minus fiber

Fiber

7.4g

6.5 g sugar

High in

20%+ of the daily value

Protein77%
Dietary fiber27%
Vitamin A20%
Vitamin E27%
Vitamin K84%
Thiamine32%

Good source of

10–19% of the daily value

Vitamin C17%
Vitamin B1218%

Watch

20%+ of the daily value

Sodium60%
Saturated fat37%
Cholesterol34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 10 min

1
Mix the minced garlic and light mayonnaise in a small bowl and set aside for at least 20 minutes to allow flavors to meld.
2
Combine the flour, salt, pepper, paprika, thyme, garlic powder, and onion powder in a flat bowl or dish.
3
If needed, pound the chicken breasts to about 1/3-inch thick.
4
Heat half of the olive oil in a skillet over high heat. Add the sliced onions and cook, stirring regularly, for 5 minutes until golden. Season with salt and pepper, toss, then remove from skillet.
5
Heat the remaining olive oil in the same skillet on high heat. Dredge the chicken in the seasoning mixture, shake off excess, and place in the skillet.
6
Cook the chicken for 2 1/2 minutes until golden, then flip. Top with cheese and cook for another 1 1/2 minutes, ensuring internal temperature of 165°F is reached. If the cheese is not melted, cover with a lid for 15 seconds.
7
Remove the chicken from the skillet and cover loosely with foil while assembling the sandwiches.
8
Toast the hamburger buns. Spread each base slice with avocado, sprinkle with salt and pepper, and top with chicken, onion, lettuce, and tomato.
9
Spread the top bun with garlic mayo, place on top of the sandwich, and enjoy!

Vitamins & minerals

Amounts for 1 serving (387 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	179 μg	20%
Vitamin C	16 mg	17%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	27%
Vitamin K	101 μg	84%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.5 mg	36%
Niacin	14 mg	89%
Vitamin B6	1 mg	92%
Folate (B9)	158 μg	40%
Vitamin B12	0.4 μg	18%
Pantothenic acid	3 mg	56%
Choline	139 mg	25%

Minerals

Nutrient	Amount	% Daily Value
Calcium	234 mg	23%
Iron	4 mg	46%
Potassium	1,004 mg	21%
Magnesium	88 mg	21%
Phosphorus	547 mg	78%
Zinc	3 mg	24%
Copper	0.2 mg	26%
Manganese	1 mg	34%
Selenium	48 μg	87%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	2 g	—
Alpha carotene	60 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,816 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	1,171 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	17 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	15 g	—
Proline	1 g	—
Retinol	24 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	11 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 687 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

130min
Walking (3.5 mph)
82min
Cycling (moderate)
57min
Running (6 mph)
97min
Swimming laps

Common questions

How many calories are in Chicken Sandwich with Garlic Mayo?

One serving of Chicken Sandwich with Garlic Mayo (1 serving) has 687 calories, which works out to 177 calories per 100 g. That is about 34% of a 2,000-calorie day.

Is Chicken Sandwich with Garlic Mayo high in protein?

It provides a solid 39 g of protein per serving (77% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chicken Sandwich with Garlic Mayo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken Sandwich with Garlic Mayo?

1391 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Sandwich with Garlic Mayo?

6.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (387 g)

Calories687

% Daily Value*

Total fat 42g	54%
Saturated fat 7.4g	37%
Trans fat 0g
Cholesterol 102mg	34%
Sodium 1,391mg	60%
Total carbohydrate 40g	14%
Dietary fiber 7.4g	27%
Total sugars 6.5g
Protein 39g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all