Lunch

Open Sourdough with Chicken, Avocado and Pickled Onion

Name: Open Sourdough with Chicken, Avocado and Pickled Onion
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 130 g Chicken breast; 1 slice, about 50 g Sourdough; 50 g Avocado; 30 g Red onion; A tablespoon Red wine vinegar; 20 g Rocket; A squeeze Lemon juice; 3 sprays Olive oil spray; To taste Salt; To taste Black pepper

One thick slice of toasted sourdough under sliced chicken, mashed avocado and a quick pickled red onion. 36 g of protein for 388 kcal.

Calories: 388kcal
Protein: 36g
Fat: 14g
Carbs: 28g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast130 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Sourdough1 slice, about 50 g
One slice, and a real one. Sourdough slices run from 40 g to 90 g depending on the loaf and the knife, so put it on the scale.
Avocado50 g
About a third of a fruit. Avocado is a fifth fat, so the weight matters more than it looks. Flesh only. Half a medium avocado is about 70 g.
Red onion30 g
Red wine vinegarA tablespoon
Rocket20 g
Lemon juiceA squeeze
Olive oil spray3 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste
Black pepperTo taste

Method

Slice the onion as thinly as you can and drop it into the vinegar with a pinch of salt. It will turn pink and soften in the ten minutes the rest takes.
Flatten the chicken to an even thickness with the heel of your hand, season it, and fry it in a sprayed pan for four minutes a side until the centre is no longer pink. Rest it for three minutes and slice.
Toast the sourdough. Mash the avocado with lemon, salt and pepper straight onto it.
Pile on the rocket, the chicken and the drained onion, and finish with pepper.

Worth knowing

An open sandwich saves the second slice, which is how this stays at 388 kcal with 50 g of avocado on it.
Cold chicken from a roast works as well as freshly cooked. The pickled onion is the part not to skip; it is what stops the whole thing tasting of avocado.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.