High Protein Sandwiches: 10 Different Recipes

Sandwiches can be eaten at any time of the day! They are easy to make and take less time. You can fill them with chicken, eggs or vegetables to get your daily dose of protein, which is essential for growth, recovery and maintenance. If you are looking for ways to lose weight, you should make sure that protein is a major part of your diet. It can promote weight loss due to its satiety effect. So, make high-protein sandwiches with these healthy weight loss recipes.

How much protein do we need?

Protein needs vary by age, gender, and physical activity level. USA Centers for Disease Control and Prevention recommends 46 grams of protein per day for women. “Athletes, pregnant women and older adults need more protein intake to maintain and grow muscle,” says the nutritionist Pratiksha Kadam. Therefore, adjust your protein intake according to your needs to ensure optimal health.

According to the UK Department of Health, legumes, fish, eggs and poultry are good sources of protein. National Health Service Animal protein sources include lean meats such as chicken and turkey, fish, eggs, and dairy products including milk, cheese, and yogurt. These sources contain complete proteins with all the essential amino acids. Sources of plant protein include legumes, tofu, tempeh and quinoa, as well as nuts and seeds.

High Protein Sandwich Recipes for Weight Loss

High protein diets which contain 1.2 and 1.6 grams of protein may provide improved appetite and weight control, according to a study published in American Journal of Clinical Nutrition in 2015.

Try these high protein sandwich recipes:

1. Fried Chicken and Avocado Sandwich

Ingredients

• 100 grams of chicken breast
• 1 clove garlic (minced)
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Avocado half ripe
• 1/2 cup fresh spinach
• 2 slices whole grain bread

Method

• Combine garlic, lemon juice and oil in a large bowl to make the marinade.
• Place the chicken in it and marinate for an hour.
• After this, grill the chicken until fully cooked.
• Add avocado and top whole grain bread with fresh spinach.

2. Tuna Salad Sandwich

Ingredients

• 100 grams of tuna
• 2 tablespoons Greek yogurt
• 2 tablespoons finely chopped celery
• 1 tablespoon finely chopped onion
• 2 slices multigrain bread

Method

• Mix tuna with yogurt to create a creamy texture.
• Add celery and onion for crispiness.
• Spread this mixture on two slices of multigrain bread and enjoy a nutritious, low calorie food.

3. Whole Wheat Turkey Roll

Ingredients

• 100 grams of turkey breast slices
• 1 whole wheat tortilla
• 1 slice of low-fat cheese
• 1/2 cup spinach

Method

• Take the turkey breast slices and place them on the tortilla.
• Add cheese and spinach to it.
• Roll up tightly for a protein-rich, easy-to-carry meal.

4. Egg Salad Sandwich

Ingredients

• 2 eggs
• 2 tablespoons Greek yogurt
• 1 teaspoon mustard
• 1 tablespoon finely chopped green onions
• 2 slices whole grain bread

Method

• Start by boiling and chopping the eggs.
• In a bowl, combine chopped eggs with Greek yogurt, mustard and green onions.
• Spread this mixture on whole grain bread.

5. Tofu and Vegetable Sandwich

Ingredients

• 100 grams of tofu
• 1 crushed clove of garlic
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1/2 cup bell pepper and zucchini
• 2 tablespoons hummus
• 1 baguette

Method

• Combine garlic, oil and lemon juice to make a marinade.
• Marinate tofu in it and grill until golden brown. Grill bell peppers and zucchini.
• Spread hummus on a baguette and top with fried tofu and vegetables for a flavorful and nutritious meal.

6. Bagel with cream cheese and smoked salmon

Ingredients

• 1 bagel
• 2 tablespoons low-fat cream cheese
• 50 grams smoked salmon
• 1/4 cucumber (thinly sliced)

Method

• Take a bagel and spread both halves with cream cheese.
• Top with smoked salmon and cucumber for a sandwich that provides a balanced combination of protein, healthy fats and fibre.

7. Quinoa and Black Bean Salad

Ingredients

• 1/4 cup quinoa
• 1/4 cup cooked black beans
• 2 tablespoons corn
• 2 tablespoons salsa
• 1 whole wheat tortilla

Method

• Start by boiling the quinoa until tender.
• In a bowl, combine cooked quinoa with cooked black beans, corn and salsa.
• Spread this mixture on a whole-wheat tortilla and roll it up for a nutritious plant-based breakfast.

8. Turkey, Bacon and Egg Sandwich

Ingredients

• 2 slices turkey bacon
• 2 eggs
• 1/4 cup spinach
• 1 whole grain bread

Method

• To start your day with a protein-rich breakfast, cook turkey bacon until crispy, then scramble some eggs.
• Layer bacon, eggs and spinach on bread.

9. Grilled Vegetable and Hummus Sandwich

Ingredients

• 1/4 zucchini
• 1/4 cup chopped bell pepper
• 1/4 onion
• 2 tablespoons hummus
• 2 slices whole grain bread

Method

• Grill zucchini, bell pepper and onion until tender.
• Spread hummus on whole grain bread and top with roasted vegetables for a hearty and healthy sandwich.

10. Almond Butter Banana Sandwich

Ingredients

• 2 tablespoons almond oil
• 2 slices whole grain bread
• 1 banana (thinly sliced)
• 1 teaspoon chia seeds

Method

• Spread almond butter on whole grain bread.
• Top with a banana and sprinkle chia seeds over the fruit for a boost of protein, plus energy, fiber, and healthy fats.