Which sandwich is high in protein?

November 11, 2025 •

3 min read

According to the University of Kansas Medical Center, a high-protein diet promotes muscle maintenance and aids in weight loss by increasing satiety. For a satisfying and convenient meal, understanding which sandwich is high in protein can be a game-changer for boosting your daily intake and supporting your fitness goals.

Quick Summary

This guide explores various sandwiches packed with protein, detailing both meat-based and plant-based options to help you build a nutritionally balanced and satisfying meal for any diet.

Key Points

Grilled Chicken Sandwich: A top choice for high protein, providing a significant amount of lean protein per serving.
Turkey and Egg Sandwich: Combining lean turkey and eggs offers a double dose of protein for sustained energy.
Chickpea Salad: A fantastic vegetarian alternative, offering a creamy, high-fiber, and protein-packed filling.
Tofu Scramble: A versatile and savory plant-based option that absorbs flavors well and is rich in protein.
Build with Whole Grains: Choose whole-grain bread or wraps to add extra protein and fiber to your meal.
Use Healthy Spreads: Opt for Greek yogurt or hummus instead of mayonnaise to boost protein and reduce fat.

Top Protein-Packed Sandwiches

When evaluating which sandwich is high in protein, the key is to look at the primary fillings and ingredients. Lean meats, eggs, and legumes are all excellent choices. Here, we break down some of the most popular high-protein sandwich options.

Lean Meat Sandwiches

Grilled Chicken Breast Sandwich: A simple chicken breast sandwich with 32g of protein and 380 calories is a fantastic option. Grilling the chicken breast keeps it lean and flavorful. To maximize protein and minimize fat, pair it with whole-grain bread and fresh veggies like lettuce and tomato, using a Greek yogurt-based spread instead of mayonnaise.
Turkey and Egg Sandwich: Combining lean turkey breast with eggs creates a double-protein powerhouse. A turkey and egg sandwich can provide plenty of fuel for a workout or a long afternoon. To make it, layer sliced turkey breast with a scrambled or boiled egg on whole-grain bread, adding spinach or watercress for extra nutrients.
Steak Sandwich: For a truly hearty meal, a steak sandwich can offer a significant protein boost. One steak sandwich can contain up to 30.7g of protein per 100g, making it a very high-protein choice. To keep it healthy, opt for a lean cut of steak and pile it high with caramelized onions and peppers instead of fatty cheese sauces.

Vegetarian Protein Sandwiches

For those following a vegetarian or plant-based diet, there are plenty of delicious and high-protein alternatives.

Chickpea Salad Sandwich: Mashing chickpeas with Greek yogurt or a creamy dressing creates a texture similar to traditional chicken or tuna salad. One recipe using chickpeas, avocado, and spices creates a flavorful, protein-rich filling. It is also a good source of fiber, which aids digestion and satiety.
Poblano-Mushroom Tofu Sandwich: Extra-firm tofu is an excellent protein source for vegetarian sandwiches. Crumbling it with poblano peppers, mushrooms, and spinach creates a savory scramble that makes a delicious and filling sandwich.
High-Protein Tomato & Mozzarella Sandwich: Fresh mozzarella is a great source of protein. A sandwich with mozzarella, roasted red pepper spread (using walnuts for extra protein), and arugula offers a sophisticated, high-protein vegetarian option.

How to Build a High-Protein Sandwich

Building the perfect high-protein sandwich is a matter of layering the right ingredients. Here’s a step-by-step guide:

Choose your bread: Opt for whole-grain or high-protein bread options for added fiber and protein. Wraps or ciabatta rolls are also great choices.
Add a protein spread: Use a base layer like hummus, Greek yogurt, or a blended legume mash. This adds flavor and another layer of protein.
Layer on your main protein source: A generous portion of grilled chicken, sliced turkey, steak, or a chickpea/tofu scramble will be the star of your sandwich. One recipe suggests 150g of grilled chicken or turkey.
Incorporate cheese (optional): A slice of low-fat cheese or fresh mozzarella can provide extra protein and creaminess.
Pile on the veggies: Add a handful of spinach, lettuce, tomato, cucumber, or roasted peppers for texture, flavor, and additional nutrients.
Add healthy fats and flavor: Avocado, olive oil, and herbs can enhance taste and provide healthy fats to keep you full longer.

Comparison of High-Protein Sandwich Fillings


Filling	Estimated Protein per Serving (grams)	Diet Type	Key Characteristics
Grilled Chicken Breast	30-35	Meat	Lean, versatile, classic flavor
Sliced Turkey Breast	19-28.5	Meat	Low-fat, quick to assemble, classic deli style
Steak (Lean Cut)	30+	Meat	Hearty, rich flavor, high in iron
Chickpea Salad	15-20	Vegetarian	Fiber-rich, creamy texture, versatile seasoning
Tofu Scramble	15-20	Vegetarian	Plant-based, absorbent of flavors, great texture
Egg Salad (with Greek Yogurt)	18-22	Vegetarian	Rich and creamy, good for meal prep

Conclusion

When it comes to choosing which sandwich is high in protein, the options are plentiful and customizable. Whether you prefer lean meats like grilled chicken and turkey, or hearty vegetarian alternatives like chickpea salad and tofu scramble, the key is mindful layering with whole-grain bread and plenty of vegetables. By focusing on whole, unprocessed ingredients, you can easily create a satisfying, protein-packed sandwich that fuels your body, supports your health goals, and never sacrifices flavor. Experiment with different combinations and textures to find your perfect, energy-boosting meal. For more high-protein recipe ideas, visit EatingWell.

Frequently Asked Questions

Lean meats like grilled chicken breast and sliced turkey breast are among the highest protein options for a sandwich, with both offering a significant amount of protein per serving.

To make a vegetarian sandwich high in protein, use fillings like chickpea salad, tofu scramble, mashed white beans, or sliced mozzarella cheese. Adding nuts, seeds, and hummus can also increase the protein content.

Yes, choosing the right bread can increase your protein intake. Opt for whole-grain bread, sprouted-grain bread, or high-protein wraps, which offer more fiber and protein than standard white bread.

A high-protein sandwich can support weight loss because protein increases satiety, helping you feel full for longer and reducing overall calorie consumption. Pairing it with healthy fats and fiber-rich ingredients enhances this effect.

Healthy spreads include hummus, Greek yogurt mixed with herbs, mashed avocado, or a roasted red pepper spread. These options add flavor and moisture while boosting the overall nutritional profile.

Boost flavor with herbs, spices, a pinch of chili flakes, or a squeeze of lemon juice. Caramelized onions or roasted vegetables can also add a depth of flavor to your sandwich.

Yes, many high-protein sandwich fillings, such as chickpea salad or egg salad made with Greek yogurt, can be prepared in advance and stored in the refrigerator for several days. This makes them an excellent option for meal prep.