4 Sandwiches Ideas Packed with 30g+ Protein
If you’re looking for practical lunches that support your goals without complicated meal prep or a long ingredient list then you have come to the right place! These high-protein sandwiches are quick, macro-friendly lunch ideas that are worth having in your meal rotation.
In my work with my own nutrition clients, I like to ensure that we have practiced a few “911” or “anchor” meals (essentially meals that require no cooking, no thought, and no panic). In other words, what meals are you turning towards as a knee-jerk response at the end of a long day?
If a meal doesn’t immediately come to mind, enter: sandwiches.
Sandwiches sometimes get a bad rap because of…well…bread. Yes, diet culture, we know you still thrive off of calling foods “good” and “bad” but that illogical thinking simply doesn’t exist here. Packing a bunch of nutrient-dense foods between those two slices is actually a super easy vehicle for building a well rounded meal.
If your mind conjures up sandwiches consisting solely of two slices of bread and a couple pieces of deli meat…your sandwich needs some serious main-meal upgrading. With a few additions, sandwiches can become one of the easiest high-protein, fiber-rich meals in your weekly rotation.
Below are four easy sandwich ideas that are simple to prep, flexible to customize, and satisfying enough to power you through the back half of your days.
Each sandwich has 30–44g protein
All options are ready in ~10 minutes
Swaps included for higher fiber, lower carb, and dairy-free options
1 - High-Protein Turkey Pesto Sandwich
This protein-packed sandwich includes turkey, pesto, and plenty of crunchy veggies for volume.
PREP TIME: 5 minutes || MAKES: 1 sandwich
What you need
90g (2 slices) Dave’s Killer Bread (Best choice here: 21 Whole Grains & Seeds)
112g deli-sliced turkey breast
15g pesto
21g (1 slice) provolone cheese
10g (½C) arugula
60—80g (3-4 medium slices) sliced tomatoes
18g thinly sliced cucumber
Optional: red onion slices
What to do
Toast the bread if desired.
Spread the pesto on one slice of bread.
Layer turkey, cheese, and veggies.
Top with the second slice of bread & enjoy!
Give it a try
Swap out cheese for avocado for extra creaminess & healthy fats (and a dairy-free sandwich!)
Swap turkey for grilled chicken.
Turn it into a panini (toss into the air fryer for a few minutes) for a warm, melty option.
MACROS PER SANDWICH: 39P/17F/50C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Turkey Pesto Sandwich”.
2 - Buffalo Chicken Cottage Cheese Wrap (Great for Meal Prep!)
This is a creamy buffalo chicken wrap where blended cottage cheese acts as a high-protein sauce (once it is all blended, you’ll never know it started as cottage cheese!).
PREP TIME: 10 minutes || MAKES: 1 wrap
What you need
1 high-fiber wrap (Mission Carb Balance or similar)
113g rotisserie chicken (breast meat only)
56g (¼C) low-fat cottage cheese
15g (1 TBSP) buffalo sauce
30g shredded lettuce
60g shredded carrots
10g diced celery
What to do
Blend the cottage cheese and buffalo sauce together until smooth.
Coat the shredded chicken with the buffalo cottage cheese mixture.
Lay the wrap flat and add lettuce, carrots, celery, and buffalo chicken.
Roll tightly & slice in half.
Give it a try
Add avocado for extra creaminess & healthy fats
This is a great one to meal prep! You can prepare all of the chicken mix and veggies and then prepare your wrap daily before eating.
Throw it in a skillet for a quick buffalo chicken crunch wrap.
MACROS PER WRAP: 44P/13F/28C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Buffalo Chicken Cottage Cheese Wrap”.
3 - Lower-Fat Egg Salad Sandwich
This is a lighter egg salad that swaps most of the mayo for blended cottage cheese which boosts the overall protein while keeping everything nice & creamy.
PREP TIME: 10 minutes || MAKES: 1 sandwich
What you need
80g (2 slices) Dave’s Killer Bread (Best choice here: White Bread Done Right)
2 hard-boiled eggs, chopped
56g (¼C) low-fat cottage cheese
10g (2 TBSP) nutritional yeast
15g (1 tsp) light mayo
5g (1 tsp) Dijon mustard
10g chopped celery
10g chopped pickles
Salt & pepper to taste
Handful of spinach
What to do
Blend cottage cheese & nutritional yeast until smooth
In a bowl, mix chopped eggs, cottage cheese mixture, mayo, mustard, celery, pickles, salt, & pepper.
Spread egg salad onto bread.
Add spinach and top with the second slice of bread.
Give it a try
Add in fresh dill for extra flavor.
If you need lower carbs, only use one slice of bread to turn this into an open-faced sandwich.
This works great inside of a high-fiber wrap too!
MACROS PER SANDWICH: 32P/17F/50C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: High-Protein Egg Salad Sandwich”.
4 - Roast Beef Crunch Sandwich (Fiber Packed!)
Bringing a slightly more eclectic deli favorite front and center for at-home meals.
PREP TIME: 5 minutes || MAKES: 1 sandwich
What you need
90g (2 slices) Dave’s Killer Bread (Best choice here: 21 Whole Grains & Seeds)
112g Hillshire Farm Ultra Thin Sliced Roast Beef
21g (1 slice) Swiss cheese
30g shredded lettuce
60—80g (3-4 medium slices) sliced tomatoes
18g thinly sliced cucumber
14g (1 TBSP) Sabra original hummus
What to do
Spread hummus on one slice of bread
Layer roast beef, cheese, lettuce, tomato, & cucumber slices.
Top with the second slice of bread & slice in half.
Give it a try
Add pickled onions (a personal fav!) for extra flavor.
Swap hummus for mustard if you prefer a slightly lower-fat option.
Toast it for a warm deli-style sandwich.
MACROS PER SANDWICH: 40P/19F/53C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Roast Beef Crunch Sandwich”.
High-protein lunches don’t have to mean complicated meal prep, protein shakes, or reheated leftovers. Sometimes, the easiest solution is to simply build a better sandwich. If you’re someone who struggles with midday hunger, afternoon snacking, or inconsistent lunches, these macro-friendly sandwich ideas can be an easy place to start
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Kimberly ZeHnder
Certified NTP, eating disorder survivor, and former D1 athlete guiding clients away from restrictive past eating habits and toward food freedom with a body built on trust and respect.
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