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Healthy Pesto Avocado Chicken Salad Sandwiches

Avocado pesto chicken salad made with an easy homemade nut free pumpkin seed & avocado pesto, then piled on toasted bread for a delicious, healthy sandwich.
Course Dairy Free, Gluten Free, Lunch, Nut Free, Sandwich
Keyword avocado pesto chicken
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2 sandwiches
Calories 502 kcal
Author Monique of AmbitiousKitchen.com


  • 3/4 pound boneless skinless chicken breast (about 12 oz)
  • Salt and pepper
  • 2 tablespoons raw pepitas (green pumpkin seeds)
  • 1/2 ripe avocado
  • 1 cup packed basil leaves
  • 1 tablespoon fresh lemon juice
  • 1 small clove garlic
  • 3 tablespoons water
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • 2 large carrots, shredded for crunch (can also sub tomato slices)
  • 4 slices sprouted, whole grain, or gluten free bread
  • 1 cup arugula


  1. Preheat oven to 375 degrees F. Line a small baking sheet with foil or parchment paper and spray with nonstick cooking spray. Add chicken breast and generously season with salt and pepper. Bake for 25-30 minutes or until fully cooked. Shred chicken with two forks once done cooking and add to a large bowl; set aside.
  2. While chicken is cooking, heat a large skillet over medium heat. Add the pepitas and toast until just barely golden; stirring frequently so they don't burn. This should take about 5 minutes. 
  3. Immediately transfer to the bowl of a food processor and add in avocado, basil, lemon juice, garlic, water and salt. Process until smooth, adding another tablespoon of water if necessary. Add pesto to bowl with the chicken and mix to combine.
  4. Toast bread, top one slice with half of pesto chicken mixture, half of shredded carrots, and as much arugula as you'd like. Top with remaining slice. Enjoy!
  5. Enjoy avocado pesto within 2-3 days.

Recipe Notes

Any nut can be used instead of the pumpkin seeds, but then it won’t be nut free. I do recommend toasting the nuts before you make the pesto — it adds more flavor.

Nutrition for avocado pesto chicken salad without bread: 1/2 of recipe: 343 calories | 14.5g fat | 3.1g sat fat | 16.4g carb | 6.6g fiber | 4.3g sugar | 38.3g protein

Nutrition Facts
Healthy Pesto Avocado Chicken Salad Sandwiches
Amount Per Serving (1 sandwich)
Calories 502 Calories from Fat 140
% Daily Value*
Fat 15.5g24%
Saturated Fat 3.1g19%
Carbohydrates 46.4g15%
Fiber 12.6g53%
Sugar 6.3g7%
Protein 46.3g93%
* Percent Daily Values are based on a 2000 calorie diet.