Barbecue chicken sandwich, on wheat bun
Common food
Photo: Wikipedia
A tender, shredded or sliced chicken breast, generously coated in a sweet, smoky, and tangy barbecue sauce, nestled inside a soft, slightly nutty whole wheat bun. The texture is a satisfying contrast between the juicy, fibrous chicken and the pillowy bread. Nutritionally, it's a lean protein powerhouse, offering a substantial 16.47g of protein per 100g with a moderate calorie count.
💚 Why it's loved
People adore the classic sweet-smoky-tangy flavor profile of barbecue chicken, which is deeply comforting and nostalgic. It's a beloved, customizable staple at backyard cookouts, sports events, and casual diners across America.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the often high sugar and sodium content in commercial barbecue sauces, which can contribute to blood sugar spikes and excess sodium intake. To counteract this, opt for a low-sugar sauce, load it with fiber-rich veggies like vinegar-based coleslaw, and pair it with a side salad instead of fries. Those with wheat or gluten sensitivities should choose a certified gluten-free bun.
Key benefits
- High-quality lean protein for muscle maintenance
- Whole wheat bun provides dietary fiber and B vitamins
- Lower in saturated fat than many red meat sandwiches
- Convenient, portable source of balanced energy
- Versatile base for adding vegetables like coleslaw or pickles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The barbecue chicken sandwich is a relatively modern invention, rising to widespread popularity in the 1970s and 80s as a lighter, quicker alternative to the traditional pulled pork sandwich.
Full nutrition (scales with serving)
| Water | 54.1 g |
| Energy | 199 kcal |
| Protein | 16.5 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 8.4 g |
| Calcium, Ca | 67.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 239 mg |
| Sodium, Na | 513 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 20.7 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 29.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 39.5 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 27.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 910 ug |
| Lutein + zeaxanthin | 39.0 ug |
| Vitamin E (alpha-tocopherol) | 0.47 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Fatty acids, total saturated | 0.99 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.98 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 52.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a barbecue chicken sandwich healthy?
It can be a nutritious choice, especially when made with lean chicken breast, a whole grain bun, and a low-sugar barbecue sauce. Its high protein content supports satiety and muscle health. The key is to watch portion sizes and be mindful of the sauce's sugar and sodium content.
How do I prevent the bun from getting soggy?
To prevent sogginess, lightly toast the inside of the bun before assembling. You can also place a leaf of lettuce or a slice of tomato between the sauced chicken and the bottom bun to create a moisture barrier.
Can I make this with leftover chicken?
Absolutely! Shredded rotisserie chicken or leftover baked/grilled chicken breast works perfectly. Simply warm the chicken in the barbecue sauce before placing it on the bun for a quick and easy meal.