Florencia Baldini Last Updated on June 25, 2026This is one of those lunches I keep coming back to. It’s quick, packed with good stuff, and honestly just tastes really really good. Creamy avocado, salty feta, briny olives, sweet sun-dried tomatoes, juicy chicken, all piled onto crunchy seeded sourdough. Everything I love in one bite.
The Hack
Instead of building a sandwich or assembling a salad, you just throw everything on a chopping board and chop it all together. That’s it. The avocado breaks down into a creamy base, the feta melts into it, the olives and tomatoes spread their flavor through every bite. No bowls, no mixing, no faff. One board, one knife, done.
It honestly makes life easier and it tastes better this way. Every bite has a bit of everything.
Why I Love It
Every ingredient here is doing something good for you. The chicken is lean protein. The avocado gives you healthy fats and fiber. The feta and olives bring calcium and flavor. The sun-dried tomatoes are full of antioxidants. The seeded sourdough is real, slow carbs with fiber and seeds.
It’s not a “healthy version” of anything. It’s just good food that happens to be really nourishing.
The Macros (Per Portion)
- Calories: 423
- Carbs: 18g
- Fat: 24g
- Protein: 32g
- Fibre: 8.8g
High protein, high fibre, healthy fats, simple carbs from real bread. The kind of meal that actually keeps you full.
Keep It Cool And Quick
One of the best things about this recipe is how easy it is to adapt to your day. If the weather is too hot to switch on the hob, or you simply need lunch on the table in minutes, there’s no need to cook chicken from scratch. I often make this with ready-cooked Flame-Grilled Chicken Breast Pieces, which are a great time-saving option while still providing plenty of protein. It turns this into a genuinely no-cook meal that’s perfect for busy days, meal prep, or when you want something fresh, satisfying, and stress-free.
A Few Tips
- The pickled onions make this. That little tang cuts through the richness and brings everything together. Don’t skip them.
- Use fresh dill if you have it. It changes everything.
- If your sun-dried tomatoes are dry, soak them in warm water for a couple of minutes first.
- Make extra of the chopped mix and keep it in the fridge for the next day. Just toast fresh bread when you’re ready to eat.
- Simple ingredients, one chopping board, one of the best lunches you’ll make all week.
More Things On Toast
Mediterranean Chopped Chicken Toast
Video
Ingredients
- 1 chicken breast, * or cooked chicken
- 1 avocado
- 40 g feta
- 6 kalamata olives
- 4 sun-dried tomatoes
- A few pickled onions
- 1 tsp mayo
- Fresh dill
- Salt and pepper
- 2 slices seeded sourdough
- Chicken spices:
- ½ tsp paprika
- ½ tsp oregano
- ½ tsp garlic powder
- ¼ tsp salt
Instructions
- Cook the chicken with a drizzle of oil and the spices. Let it rest for a few minutes (don’t skip this, it keeps it juicy).
- Add the chicken and everything else to a chopping board. Chop it all together until it’s creamy and combined.
- Toast the sourdough. Scoop the mixture up onto the toast.