High-protein sandwich recipes are perfect for keeping you energized throughout the day. A well-balanced sandwich with lean protein, healthy fats, and fiber can help stabilize blood sugar and prevent that mid-afternoon slump. Some of the top recipes in this list include a turkey and avocado sandwich packed with healthy fats and protein, a tuna salad loaded with omega-3s, and a chicken pesto sandwich that adds a flavorful twist. 

Benefits of eating a high-protein lunch during a busy workday  

Eating a high-protein lunch helps maintain steady energy levels, keeping you focused and alert throughout the day. Protein takes longer to digest than carbs, which means it provides a slower, more sustained release of energy. For those working long hours on a job site or in an office, staying energized can make a big difference in productivity and mood.  

A protein-rich lunch also helps keep hunger in check, reducing the temptation to snack on unhealthy options later. It promotes satiety, meaning you’ll feel full longer and avoid the sudden hunger spikes that lead to poor food choices. Additionally, protein supports muscle repair and growth, which is especially important for physically demanding jobs. A healthy high-protein lunch ensures you’re fueled and ready to tackle the rest of your day.

7 high-protein sandwich recipes you can make for lunch  

1. Turkey and avocado sandwich  

Calories: 340 | Fat: 19g | Carbs: 21g | Protein: 22g | Sodium: 464mg  

This turkey and avocado sandwich is a classic high-protein option that’s both filling and nutritious. The turkey provides lean protein, while the avocado adds heart-healthy fats and fiber. Using whole-grain bread boosts the fiber content, keeping you full longer. Adding lettuce, tomato, and a sprinkle of salt and pepper enhances the flavor without extra calories. This sandwich is perfect for lunch because it’s light enough to avoid feeling sluggish but packed with enough protein to keep you satisfied.  

2. Tuna salad with Greek yogurt sandwich 

Calories: 115 | Fat: 3g | Carbs: 3g | Protein: 19g | Sodium: 480mg

*Nutritional info for tuna salad only, not including bread

This healthier version of tuna salad swaps out mayo for Greek yogurt, cutting down on fat while adding extra protein. Tuna is rich in omega-3 fatty acids, which support heart health and brain function. The Greek yogurt adds a tangy kick and makes the sandwich creamy without the extra calories. Add celery and red onion for crunch and flavor. Serve it on whole-grain bread or in a lettuce wrap for a low-carb option.  

3. Grilled chicken pesto sandwich  

Calories: 501 | Fat: 25g | Carbs: 31g | Protein: 37g | Sodium: 1023mg  

Grilled chicken with fresh basil pesto is a flavorful way to pack protein into your lunch. The pesto adds a burst of flavor without relying on heavy sauces, while the grilled chicken provides lean protein to keep you going. Add roasted red peppers and spinach to increase the nutrient content. Using whole-grain bread or a ciabatta roll keeps the carbs in check while adding a satisfying crunch. This sandwich is ideal for anyone looking to add variety to their lunch routine.  

4. Egg salad with cottage cheese sandwich

Calories: 180 | Fat: 3g | Carbs: 3g | Protein: 18g | Sodium: 415mg

Egg salad is already high in protein, but adding cottage cheese takes it to another level. Cottage cheese adds creaminess and boosts the protein content without adding extra fat. The eggs provide essential vitamins and minerals, making this a nutrient-dense option. Adding a touch of mustard and fresh herbs gives it a flavor boost. Serve it on whole-grain bread or in a lettuce wrap for a low-carb alternative.  

5. Peanut butter and banana protein sandwich   

Calories: 554 | Fat: 27g | Carbs: 27g | Protein: 26g | Sodium: 320mg 

A peanut butter and banana sandwich may seem like a classic childhood treat, but adding protein powder or high-protein bread makes it a smart choice for adults. This recipe is for peanut butter and banana toast, but this can easily be made into a sandwich. Peanut butter is rich in healthy fats and protein, while bananas provide potassium and natural sweetness. Use whole-grain bread for fiber and extra protein. 

6. Avocado and smoked salmon sandwich   

Calories: 223 | Fat: 17g | Carbs: 13g | Protein: 10g | Sodium: 347mg 

Smoked salmon and avocado pair well for a sandwich rich in omega-3s and healthy fats. The salmon provides high-quality protein and essential nutrients, while the avocado adds fiber and creaminess. Whole-grain bread adds texture and boosts fiber. For extra flavor, add a squeeze of lemon juice and fresh dill. This sandwich is perfect for anyone looking to add more heart-healthy fats to their diet.  

7. BBQ chicken and slaw sandwich   

Calories: 652 | Fat: 25g | Carbs: 80g | Protein: 29g | Sodium: 1514mg 

BBQ chicken paired with tangy slaw makes for a high-protein sandwich that’s both flavorful and filling. The chicken provides lean protein, while the slaw adds fiber and a refreshing crunch. Using a whole-grain bun adds extra fiber and nutrients. Opt for a low-sugar BBQ sauce to keep the carbs in check. This sandwich is perfect for anyone craving something hearty and flavorful for lunch.  

High-protein sandwich recipes give you the energy you need to power through the day. These options are packed with protein, fiber, and healthy fats, making them a smart choice for any lunchbox. 

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