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Macro Friendly Caprese Chicken Sandwich with Roasted Tomatoes and light basil garlic aioli www.lillieeatsandtells.com
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5 from 4 votes

Roasted Tomato Basil Chicken Sandwich

Easily my favorite chicken sandwich.  Don't skip on toppings, SO GOOD together.
Prep Time30 minutes
Cook Time30 minutes
Course: Sandwich
Servings: 1
Calories: 423kcal
Author: Lillie


For the Sandwich

  • 4 oz Grilled chicken breasts or tenderloins I always use tenderloins like this recipe
  • Kaiser buns or “hard rolls”- with the top hollowed out came to 50 g
  • 2 tbs light basil garlic “aioli” see below
  • Roasted tomatoes see below (30 g roasted, logged 60 g raw)
  • 1 slice of bacon
  • Arugula
  • Fresh basil
  • 2 tbs Caramelized onion see below
  • 1 slice extra thinly sliced provolone or light provolone
  • For the Basil Garlic Aioli I know this is the most inauthentic “aioli” ever made and I’m cool with that.
  • 2 frozen Dorot garlic cubes
  • 2 frozen Dorot basil cubes
  • 1/2 cup fat free sour cream or you can use greek yogurt or light mayo
  • pinch of salt and pepper

For the Roasted Tomatoes

  • 2 garlic cloves or cubes
  • 2 tbs dried basil
  • 1 tsp kosher salt
  • 1 tsp fresh ground pepper
  • 2 tbs olive oil I used to do 5 in case you’re not watching fat- go for it.
  • 6 to matoes I used roma


For the Basil Garlic Aioli

  • Mix 2 frozen Dorot garlic cubes, 2 frozen basil cubes (I get both at Trader Joes), and a little salt and pepper into ½ cup fat free sour cream, greek yogurt, or light mayo (I use fat free sour cream because I like the macro and the texture best... I thought it wouldn't come close to the original but I swear I didn't even miss it!)

For the Roasted Tomatoes

  • Mix together everything but tomatoes. Quarter the tomatoes lengthwise and put in a big ziplock with the marinade for five minutes.
  • Line a baking sheet with foil and spray with cooking spray. Arrange tomatoes on the pan and roast at 425 for about 35 minutes till they’re blistered and super tender. These are now ready to make EVERYTHING better.
  • *(When logging roasted tomatoes, add as recipe, or for a shortcut, I cut into pretty even fourths and made a note of what the romas weighed raw on average.  Then I knew if I took three quarters, I logged 3/4 of the weight of a roma and an estimated percentage of those 2 tbs of olive oil.)

For the Caramelized onion

  • Slice a white onion thin and throw it in a pan sprayed with cooking spray.
  • Spray onions with cooking spray and give a generous sprinkle of kosher salt.
  • Cook over medium heat for 20-30 minutes until super soft and caramelized. If I'm in a hurry I'll crank the heat but usually they can just stay under a lid while I prep everything else.  Just stir occasionally
  • Save your leftover caramelized onions! I use them for this pizza, my favorite turkey burger, or any other flatbread, sandwich.. wrap or pretty much anything. Such a flavor-maker.
  • *(For macro counters, these shrink by about half so you're pretty safe if you just log, in raw white onion, TWICE what you take. Read this if you care, but don't know what I'm talking about!)

Build your Sandwich!

  • After your chicken comes off the grill, I usually have two tenderloins together, top immediately with one slice of extra thin or light provolone and cover.
  • Slice the bottom of your roll as thin as possible and hollow out the top (this is getting redundant if you’ve read through another recipe I know. Saaaaarrie. It will look uglier but save you carbs AND even make the sandwich taste better and leave room for all your yummy toppings to nestle in there... )
  • Spray inside of bun with cooking spray (I prefer olive oil spray) and pan toast.
  • Spread bun with basil garlic aioli. (I don’t worry about the tiny add-ins and just log the sour cream.) Top with cheesy chicken, roasted tomatoes, fresh basil, one slice of bacon, caramelized onion, and arugula.. These are SO good. Like you feel like a chef good.


This is TOTALLY something we'll use leftover chicken tenderloins for, just brought to room temp or BARELY warmed in microwave to take the edge off but avoid the reheat flavor. Added to a toasty bun and crispy bacon etc... it's like brand-new I promise!  So make extra of everything to have a second time in the week...


Serving: 1sandwich | Calories: 423kcal | Carbohydrates: 38.9g | Protein: 49.6g | Fat: 8.8g | Saturated Fat: 2.9g