The M7 High-Volume Chicken Stack

High Protein | Low Carb | Wheat-Free

There is something uniquely satisfying about a meal that bridges the gap between the ranch and the kitchen. While this stack is an incredible, quick-fix lean protein lunch as-is, sliding a fresh duck egg from the morning’s rounds right on top takes it to a whole new level. It adds a richer flavor and is a great reminder of why we do what we do here at M7. It’s honest fuel for honest work. Give this one a try next time you need a high-protein reset—and if you go with the egg upgrade, don't skimp on the crispy edges!

• Prep time: 5 minutes

• Cook time: 5 minutes (if adding the egg)

• Servings: 1

Ingredients

• Protein: 6–8 oz Rotisserie chicken (shredded, skin removed for a cleaner lean protein)

• Base: 1 Wheat-free/Grain-free bun (or large sturdy lettuce leaves)

• Creamy Element: ½ Small avocado, sliced or mashed

• Volume/Crunch: ½ Cucumber, thinly sliced into rounds

• The Sauce: 1–2 tbsp Honey mustard

• Seasoning: Sea salt and coarse black pepper

• The Homestead Upgrade (Optional): 1 Fresh M7 duck egg (fried with crispy edges, yolk left soft)

Instructions

1. Prep the Base: Toast your wheat-free bun until it’s nice and golden. This provides a sturdy foundation since grain-free breads can sometimes be softer.

2. Dress the Protein: In a small bowl, toss the shredded rotisserie chicken with the honey mustard until evenly coated. Warming the chicken slightly first helps the sauce soak in.

3. The "Anchor" Layer: Spread the avocado onto the bottom bun. Sprinkle with a little sea salt. This creates a "moisture barrier" so your bun doesn't get soggy.

4. The Stack: Pile the honey-mustard chicken high on top of the avocado.

5. Add Volume: Layer the cucumber slices over the chicken. Don't be shy with these—they provide the "crunch" and hydration that makes the meal feel high-volume.

6. Optional Upgrade: If you're adding the egg, fry it in a hot skillet until the edges are beautifully crispy but the yolk is still soft. Carefully slide it right on top of the cucumber layer.

7. Finish: Add a generous amount of cracked black pepper over the top before closing the sandwich.

Fuel Facts (Estimated)

• Protein: 50g – 60g (Add 6g if adding the duck egg)

• Healthy Fats: 12g – 15g (Add 5g if adding the duck egg)

• Net Carbs: 8g – 12g (depending on your specific bun choice)

Whether you keep it lean or crown it with a crispy-edged egg, this is honest fuel for honest work. Let us know how you stacked yours in the comments below!