Chilean Sandwich Recipe: 7 Amazing Health Benefits

Chilean Sandwich Recipe is an easy and tasty homemade lunch recipe. This sandwich has a crispy outside, with the sweet and spicy flavors of Chilean cuisine. Enjoy this lunch and make it your everyday dinner.

What Is Chilean Sandwich Recipe?

Chilean sandwich is a simple sandwich recipe that can be served along with vegetable appetizers, dinner, and more. Delicious, spiced, and light, the Chilean sandwich has become a popular lunch recipe because it is easy to prepare, delicious and healthy too!

How To Make Chilean Sandwich Recipe?

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Total Time: 40 minutes

Yields: 4 servings


  • 4 slices of white bread, crust removed
  • 2 tbsp olive oil
  • 1/4 cup sliced red onion
  • 1/4 cup chopped fresh cilantro, for garnish
  • salt and freshly ground pepper to taste


Step 1: Heat oil in a large skillet over medium-high heat. 

Step 2: Add onions and cook, stirring, until soft and lightly golden, about 5 minutes. 

Chilean Sandwich Recipe
Chilean Sandwich Recipe

Step 3: Add Chilean sandwich recipe sauce and cilantro. Cook for about 1 minute or until fragrant. 

Step 4: Add the bread slices and cook for about 1 minute on each side or until golden brown on both sides. 

Step 5: Cut the Chilean sandwich into quarters and garnish it with cilantro. 

Nutrition Fact Of Chilean Sandwich Recipe

  • Calories: 200
  • Total Fat: 7 g
  • Saturated Fat: 2 g
  • Cholesterol: 5 mg
  • Sodium: 350 mg

7 Amazing Health Benefits Of Chilean Sandwich Recipe

1. Heart Healthy

The Chilean sandwich recipe is high in potassium which helps to regulate heart rhythm and lower blood pressure. 

2. Weight Loss

The Chilean sandwich recipe has less fat and calories than other sandwiches without sacrificing taste and nutrition! You can enjoy a hearty Chilean lunch as it’s packed with nutrient-rich food like red chili peppers, tomatoes, onion, and coriander leaves.

3. Good For Diabetics

The Chilean sandwich recipe is made using bread, a high carbohydrate food, which can help balance the blood sugar. This reduces the risk of diabetes.

4. Good For Your Skin

Chiles contain tons of vitamin C with antibacterial properties, which are great for reducing skin-related diseases and blemishes, such as acne or eczema.

5. Good For Pregnant Women

Chiles are a rich source of vitamins A and C which is great for pregnant women as they help to boost immunity. Vitamin C also helps strengthen the baby’s immune system, reducing infections.

6. Prevents Cancer

The Chilean sandwich recipe contains capsaicin, an active chemical that prevents cancer cells from growing and induces apoptosis in cancerous cells to kill them. 

7. Good For Digestion

The fiber in Chilean sandwiches can help you feel fuller and reduce food cravings. It also has prebiotic properties that can aid digestion by promoting good gut bacteria growth. 

Is It Good For Children?

The Chilean sandwich recipe is a great lunch for kids because it contains fewer calories than other sandwiches, making it easier for a little one to consume. The Chilean sandwich recipe can be filled with vegetables as an alternative for children who are unable to eat bread.

Is It Good For Bone?

The Chilean sandwich recipe is made with bread, which has a high amount of calcium and phosphorus. The minerals in the Chilean sandwich help to strengthen the bones.

Is It Good For Hair?

Chiles are rich in vitamin A and C, which helps to strengthen the hair follicles and prevent shedding. It also prevents the scalp from drying and flaking.

Is It Good For Nails?

Nails are made of keratin, a protein in Chilean sandwiches. Eating Chilean also helps to grow healthy nails.

Can I Freeze Chilean Sandwich Recipe?

You can freeze the Chilean sandwich recipe for up to 3 months. Let the Chilean sandwich cool completely before removing it from the refrigerator. Take the Chilean sandwich out of the freezer before you want to eat it and defrost it in the refrigerator overnight.


Chilean Sandwich is a delicious and healthy homemade lunch recipe with a crisp outside, with the sweet and spicy flavors of Chilean cuisine. Make this yummy sandwich and make it your everyday dinner. Enjoy this lunch recipe with your family and friends.

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