Lunch
Chicken and Hummus Bagel Thin with Sun-Dried Tomato
A toasted bagel thin with hummus, cold chicken, sun-dried tomato and rocket. Assembled in ten minutes, 33 g of protein for 363 kcal.
- Calories
- 363kcal
- Protein
- 33g
- Fat
- 12g
- Carbs
- 28g
Per serving, makes 1. 10 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Sesame
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
- Bagel thin1 thin, about 45 g
- Chicken breast110 g
From a roast, or poached for twelve minutes the night before and sliced cold. 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.
- Hummus30 g
Two level teaspoons' worth. Hummus is 17% fat and the pot spoon is generous. Shop-bought. Reduced-fat versions are nearer 200 kcal.
- Sun-dried tomatoes in oil, drained20 g
Drained and patted with kitchen paper. The oil they sit in is where the calories are.
- Rocket15 g
- Black pepperTo taste
Method
Toast the bagel thin lightly so it holds up to the hummus.
Spread the hummus on both halves. Chop the sun-dried tomatoes roughly and scatter them over the bottom half.
Layer the chicken and rocket on, grind over pepper and close it.
Worth knowing
- A bagel thin is 45 g where a proper bagel is nearer 90 g, and it is the only reason a bagel appears in a lunch at 363 kcal.
- Poach the chicken in barely simmering water rather than a rolling boil. Boiled hard, breast goes stringy; poached, it slices cleanly.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.
- Open Sourdough with Chicken, Avocado and Pickled Onion388 kcal · 36P
- Chicken, Artichoke and White Bean Salad498 kcal · 53P
- Turkey and Hummus Wrap368 kcal · 35P
- Beetroot and Butter Bean Salad with Dukkah344 kcal · 17P
- Smoked Salmon and Red Onion Bagel Thin317 kcal · 26P
- Chicken Caprese Salad412 kcal · 51P
This recipe is in the app.
Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.
Download on the App StoreOr leave your name and email for new recipes and what we add next. No more than that.
This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.
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.