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
• 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
- Add the cream cheese, basil leaves, and sundried tomatoes to a small blender or food processor and blitz until smooth.
- In a large bowl, combine the shredded chicken breasts and creamy tomato mixture until evenly mixed.
- 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:
[su_table]
- Calories | Protein | Carbs | Fat
- 336 | 29.6g | 32.6g | 9.3g
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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
- 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.
- 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:
[su_table]
- Calories | Protein | Carbs | Fat
- 231 | 30.5g | 24g | 2g
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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 is a recipe writer and English Literature graduate who firmly believes in a balanced approach to fitness. She has always been a keen swimmer and, in recent years, has discovered the benefits of weight training and hot yoga. When she's not in the gym, you'll find her cooking up new recipes or enjoying brunch with her friends, having moved on from her student days of living on pasta.
