Lunch · Beginner · 10 min

Pepper hummus chicken sandwich

Wholemeal bread filled with cooked chicken, hummus and pepper.

No cookIncludes meat5 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Mateusz Feliksik / Unsplash · Illustrative photo

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

70 g Wholemeal bread (vegan-labelled)Choose a vegan-labelled loaf for the displayed diet tags; other loaves may contain milk, egg or honey.Explore this ingredient →
100 g Plain fully cooked chicken breastReady-to-eat roasted chicken, not raw chicken. Check the packaging.Explore this ingredient →
60 g HummusExplore this ingredient →
80 g Red sweet pepper, stem and seeds removedExplore this ingredient →
20 g SpinachExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: Includes meat. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten, Sesame

Product labels need checking for: Soy, Lupin, Milk, Eggs, Tree nuts, Celery, Mustard.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Knife · Chopping board · Spoon · Plate

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Use fully cooked, ready-to-eat chicken; slice or shred it. Wash pepper and spinach, then deseed and slice pepper.
Spread hummus over the bread.
Add chicken, pepper and spinach and close the sandwich. Keep any extra filling alongside.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy509 kcal

Protein45.7 g

Dietary fibre9.6 g

Total sugars6.9 g

Total fat17 g

Carbohydrate (by difference)44.4 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate137.8 µg

Vitamin A (RAE)226 µg

Folate (DFE)137.8 µg DFE

Choline, total112.68 mgKnown subtotal · 1 ingredient value missing

Vitamin D (D2 + D3)0.1 µg

Retinol6 µg

Isoleucine1.7 gKnown subtotal · 2 ingredient values missing

Leucine2.4 gKnown subtotal · 2 ingredient values missing

Lysine2.7 gKnown subtotal · 2 ingredient values missing

Cystine0.42 gKnown subtotal · 2 ingredient values missing

Valine1.6 gKnown subtotal · 2 ingredient values missing

Arginine1.9 gKnown subtotal · 2 ingredient values missing

Histidine0.99 gKnown subtotal · 2 ingredient values missing

Aspartic acid3 gKnown subtotal · 2 ingredient values missing

Serine1.1 gKnown subtotal · 2 ingredient values missing

Total monounsaturated fatty acids4.9 g

Total polyunsaturated fatty acids7.3 g

Niacin18.35 mg

Pantothenic acid1.89 mg

Vitamin B-61.11 mg

Calcium181.3 mg

Potassium901.4 mg

Zinc3.41 mg

Water219.1 g

Iron5.18 mg

Magnesium151.9 mg

Phosphorus515.6 mg

Sodium667.1 mg

Copper0.47 mg

Manganese2.5 mg

Vitamin C108.02 mg

Thiamin0.5 mg

Riboflavin0.41 mg

Folate, total137.8 µg

Vitamin B-120.34 µg

Tryptophan0.38 gKnown subtotal · 2 ingredient values missing

Threonine1.4 gKnown subtotal · 2 ingredient values missing

Methionine0.87 gKnown subtotal · 2 ingredient values missing

Phenylalanine1.3 gKnown subtotal · 2 ingredient values missing

Tyrosine1.1 gKnown subtotal · 2 ingredient values missing

Alanine1.7 gKnown subtotal · 2 ingredient values missing

Glutamic acid4.9 gKnown subtotal · 2 ingredient values missing

Glycine1.6 gKnown subtotal · 2 ingredient values missing

Proline1.3 gKnown subtotal · 2 ingredient values missing

Cholesterol85 mg

Total saturated fatty acids3.1 g

Alpha-tocopherol4.73 mg

Vitamin K (phylloquinone)119.96 µg

Beta-carotene2,430.6 µg

DHA0.02 g

EPA0.01 g

Total trans fatty acids0.03 gKnown subtotal · 1 ingredient value missing

Selenium48.69 µg

Sucrose0.24 gKnown subtotal · 1 ingredient value missing

Glucose2.3 gKnown subtotal · 1 ingredient value missing

Maltose0.71 gKnown subtotal · 1 ingredient value missing

Fructose3.6 gKnown subtotal · 1 ingredient value missing

Lactose<0.01 gKnown subtotal · 1 ingredient value missing

ALA0.52 gKnown subtotal · 3 ingredient values missing

FluorideNot reported

Starch24.9 gKnown subtotal · 2 ingredient values missing

Linoleic acid5.8 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Wholemeal bread (vegan-labelled) — FDC 172688Bread, whole-wheat, commercially prepared
Plain fully cooked chicken breast — FDC 171477Chicken, broilers or fryers, breast, meat only, cooked, roasted
Hummus — FDC 174289Hummus, commercial
Red sweet pepper, stem and seeds removed — FDC 170108Peppers, sweet, red, raw
Spinach — FDC 168462Spinach, rawOpen this exact food in the atlas →

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.