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RECIPE

Protein-Packed Sandwiches 2 Ways

Looking for an easy lunch idea that’s low-effort but high-protein? We got you.

Meal prepping doesn’t have to be a chore — and these low-effort, high-protein sandwiches prove it. So simple to make but seriously satisfying, they’re the perfect lunchtime go-to.

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Why You’ll Love This Recipe

Not only are these sandwiches quick and easy to make, but you also get to choose between two delicious options: creamy tomato chicken or classic chicken salad. Plus, both are packed with protein to keep you fuelled throughout the day.

Variations & Add-Ins

One of the best things about these sandwiches is how easy they are to customize. Here are some easy swaps:

Spicy tomato chicken: Add chili flakes, powder, or a splash of hot sauce to the cream cheese mixture for a fiery kick.

Teriyaki style: Add teriyaki sauce to your shredded chicken, throw in some lettuce, and you’ve got a sweet and sticky alternative. It may take a little longer, but it’s worth it.

Make It Vegan

• Dairy-free cream cheese instead of cottage cheese

• Plant-based options like tofu, portobello mushrooms, seitan, or jackfruit

What to Serve with Protein-Packed Sandwiches

Protein Chips

• Fries

• Salad

Equipment Needed

• Food processor or blender

• Large mixing bowl

• Spoon

Recipe

1. Creamy Tomato Chicken 

Makes 4 

Ingredients 

  • 7/8 cup light cream cheese 
  • Handful basil leaves 
  • 2 cups 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 
protein chicken sandwiches

2. Classic Chicken Salad 

Makes 4 

Ingredients 

  • 2 chicken breasts (cooked & shredded) 
  • 2 celery stalks (chopped) 
  • 7/8 cup 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 

Batch Cooking

Meal prepping these sandwiches in bulk can save you serious time (and money). Simply adjust the ingredients as much as you need, and make a bigger batch of sandwich mix to use throughout the week. It should last in an airtight container in the fridge for up to three days.

FAQs

Can I make this dish ahead of time?

Yes, that’s why it’s such a great recipe. Simply prep the filling and keep it in the fridge, ready for when you need it.

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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/

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