Recipes

Protein-Packed Sandwiches 2 Ways

Protein-packed sandwiches that are low effort, high protein and so easy!


Some days you just don’t have the time (or will power) to conquer another batch of meal prepping — and that’s totally fine. That doesn’t mean you can’t have tasty food that helps you hit your macro goals though. These easy-to-make, protein-packed sandwiches are just the thing for a quick lunch option that requires zero cooking, just a handful of delicious ingredients. 

They’re great for both working from home or office days, just make sure you wrap them well or put them in a sealable meal prep container and you’re sorted. No time wasted waiting for the microwaves either.  

We’ve used sandwich thins as they have roughly half the amount calories of regular slices of bread, so can be an easy swap for keeping on track with your nutrition goals. If you wanted to switch it up though, crusty rolls, flat bread, or even tortilla wraps can work just as well too.  

 

1. Creamy Tomato Chicken 

Makes 4 

Ingredients 

  • 200g light cream cheese 
  • Handful basil leaves 
  • 100g sundried tomatoes 
  • 2 chicken breasts (cooked & shredded) 
  • Romaine lettuce  
  • 4 sandwich thins 

Method 

  1. Add the cream cheese, basil leaves, and sundried tomatoes to a small blender or food processor and blitz until smooth.  
  2. In a large bowl, combine the shredded chicken breasts and creamy tomato mixture until evenly mixed. 
  3. Build your sandwiches — take a sandwich thin, add a few spoonfuls of creamy chicken mix and top off with a few crisp lettuce leaves.  

Nutritional info per serving: 

Calories  Protein  Carbs  Fat 
336  29.6g  32.6g  9.3g 

 

2. Classic Chicken Salad 

Makes 4 

Ingredients 

  • 2 chicken breasts (cooked & shredded) 
  • 2 celery stalks (chopped) 
  • 200g fat-free cottage cheese 
  • ½ red onion (diced)  
  • 1 pinch salt 
  • 1 pinch black pepper 
  • Spinach leaves 
  • 4 sandwich thins 

Method 

  1. Add the shredded chicken, chopped celery, red onion, and cottage cheese to a large mixing bowl. Season with salt & pepper and then stir well to thoroughly combine.  
  2. Build your sandwiches — take a sandwich thin, add a few spoonfuls of the chicken mix and top off with some spinach leaves.  

Nutritional info per serving: 

Calories  Protein  Carbs  Fat 
231 30.5g  24g  2g 

 

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Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class. On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin. Find out more about Lauren’s experience here: https://www.linkedin.com/in/lauren-dawes-b4416aaa/