A mingle of Thai street food satay and Vietnamese Banh mi, this gluten free chicken satay sandwich hits all the sour, sweet, spicy and salty tasting notes. Sunflower butter offers an allergy-friendly peanut alternative for the creamy spread. Use leftover cooked chicken or slice some store-bought rotisserie chicken.
Gluten-Free Sandwich Perfection
Here’s how to create a great sandwich from the bottom up.
For a bigger shot of nutrients, look for gluten-free loaves made primarily with whole grains like brown rice and gluten-free ancient grains.
Mix & Match
No sandwich should be one-dimensional. Aim to hit a few different flavor points, like salty, sweet, sour and spicy, and multiple textures, like crunchy pickled vegetables and creamy spreads.
A Toast to Toast
Toasting adds a depth of flavor to gluten-free bread and acts as a moisture barrier that helps prevent soggy sandwiches. Toasting is particularly important if you’re assembling sandwiches ahead of time.
Top & Bottom
Slather condiments or sauces on both the top and bottom slices of your bread for a more even distribution of flavor.
Think beyond the deli counter for sandwich protein. Options include slices of steak, chicken and other uncured meats you’ve cooked yourself, as well as beans, high-quality canned fish and eggs (if tolerated).
Aim to stuff your sandwiches with deep-color vegetables, including dark leafy greens, red pepper, carrots and tomatoes. These low-calorie veggies are nutritional standouts, rich in disease-thwarting antioxidants.
Dress to Impress
For brighter flavor, toss greens like arugula and spinach with a splash of oil and acid (such as vinegar or lemon juice) before placing them on your sandwich.
Slice of Life
To keep your sandwich contents (like ketchup) from dribbling out when slicing, use bamboo skewers to hold the sides in place and use a sharp serrated knife to cut the sandwich down the middle.
Make-and-take sandwiches should be wrapped to keep all the contents together. To create less waste for a more environmentally friendly lunch, wrap sandwiches in a reusable cloth napkin and secure them with string. Alternatively, use a store-bought sandwich pouch made with organic materials. Malleable beeswax wraps, made by companies such as Abeego, will wrap around your sandwich snuggly and can be easily washed and reused.
If heat-sensitive items like meat or mayonnaise are involved, be sure to keep sandwiches thoroughly chilled.
More Interesting and Delicious Sandwich Recipes
Contributing chef Matthew Kadey, RD is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).Yields 4 sandwiches
- 2 tablespoons rice vinegar or cider vinegar
- 2 teaspoons sugar
- 1/2 teaspoon salt
- 2 cups packaged shredded slaw mix
- 1/2 cup thinly sliced cucumber
- 8 slices gluten-free bread, toasted
- 3/4 pound sliced cooked chicken
- 1/3 cup fresh cilantro, chopped
- 1/3 cup sunflower seed butter or peanut butter
- Juice of 1/2 lime
- 1 tablespoon rice vinegar
- 1 tablespoon gluten-free soy sauce or coconut aminos
- 2 teaspoons minced ginger
- 2 teaspoons sesame oil
- 2 teaspoons chili sauce, such as Sriracha
- 2 teaspoons honey
1Whisk together 2 tablespoons vinegar, sugar, salt and 1 tablespoon hot water. Place shredded slaw mix and cucumber in a bowl, add vinegar mixture and gently massage everything together. Let rest at least 30 minutes.
2To make sunflower sauce, whisk together sunflower seed butter, lime juice, 1 tablespoon vinegar, soy sauce, ginger, sesame oil, chili sauce and honey in a bowl. If mixture is too thick, stir in warm water, 1 tablespoon at a time, as needed.
3To assemble a sandwich, spread some of the sunflower sauce on a slice of toasted bread and top with chicken, pickled vegetables (drained) and cilantro. Spread more sunflower sauce on a second slice of toasted bread and place on sandwich, sauce side down.