17 High-Protein Sandwiches That Will Actually Keep You Full
By Audrey Bruno
There's no denying the convenience of a sandwich. Portable, easy to make, and even easier to eat, it's one of the few foods you can literally enjoy on the go. But I've also found that the lunchtime favorite isn't always as satisfying as I want it to be. Sure, a basic lunchmeat sandwich is easy to whip up, but I rarely ever feel full after eating one.
If you want a sandwich (or any meal, for that matter) to really fill you up, it should contain between 15 to 30 grams of protein, because protein is one of the key nutrients that keeps you fuller for longer, Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area, tells SELF. It should also a contain a balance of protein, fiber, and healthy fats, because that combination will keep you satiated for longer.
Luckily, these 17 recipes all fit that bill. They're packed with both vegetarian and nonvegetarian sources of protein, as well as fiber-rich veggies and healthy fats like avocado, and they're just as portable as their less-satisfying counterparts. Whether you're looking for something spicy, creamy, cheesy, or meaty, these ideas will cover all of your sandwich needs.
If you want a sandwich (or any meal, for that matter) to really fill you up, it should contain between 15 to 30 grams of protein, because protein is one of the key nutrients that keeps you fuller for longer, Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area, tells SELF. It should also a contain a balance of protein, fiber, and healthy fats, because that combination will keep you satiated for longer.
Luckily, these 17 recipes all fit that bill. They're packed with both vegetarian and nonvegetarian sources of protein, as well as fiber-rich veggies and healthy fats like avocado, and they're just as portable as their less-satisfying counterparts. Whether you're looking for something spicy, creamy, cheesy, or meaty, these ideas will cover all of your sandwich needs.
Andrew Purcell; Carrie Purcel
1) Herbed Goat Cheese and Snap Pea Sandwich from SELF
Use this sandwich to take advantage of all the in-season snap peas at the farmers market right now.
Get the recipe here.
Per one serving: 22 g protein
1) Herbed Goat Cheese and Snap Pea Sandwich from SELF
Use this sandwich to take advantage of all the in-season snap peas at the farmers market right now.
Get the recipe here.
Per one serving: 22 g protein
Easy Cheesy Vegetarian
2) Sandwich With Red Lentil Spread from Easy Cheesy Vegetarian
The lentil spread in this sandwich is creamy and delicious, and a good source of protein. Get the recipe here.
Per one serving: 18 g protein
The lentil spread in this sandwich is creamy and delicious, and a good source of protein. Get the recipe here.
Per one serving: 18 g protein
Ambitious Kitchen
3) Pumpkin Seed and Avocado Pesto Chicken Salad Sandwiches from Ambitious Kitchen
This nut-free pesto is made with pumpkin seeds and avocado for a perfectly creamy texture. Get the recipe here.
Per one serving: 16 g protein
This nut-free pesto is made with pumpkin seeds and avocado for a perfectly creamy texture. Get the recipe here.
Per one serving: 16 g protein
Andrew Purcell; Carrie Purcell
4) Slow-Cooker Pulled Chicken Sandwiches from SELF
If you don't have time to make the slow-cooker chicken, you can use shredded rotisserie chicken instead. Get the recipe here.
Per one serving: 27 g protein
If you don't have time to make the slow-cooker chicken, you can use shredded rotisserie chicken instead. Get the recipe here.
Per one serving: 27 g protein
Eating Bird Food
5) Breakfast Sandwich With Tempeh Bacon from Eating Bird Food
A bit of liquid smoke, paprika, and soy sauce makes the tempeh in this sandwich taste pretty darn similar to real bacon. Get the recipe here.
Per one serving: 22 g protein
A bit of liquid smoke, paprika, and soy sauce makes the tempeh in this sandwich taste pretty darn similar to real bacon. Get the recipe here.
Per one serving: 22 g protein
Eating Bird Food
6) Sweet Autumn Turkey Sandwich from Eating Bird Food
When you're craving fall flavors in the middle of July, this sandwich has everything you need. Get the recipe here.
Per one serving: 26 g protein
When you're craving fall flavors in the middle of July, this sandwich has everything you need. Get the recipe here.
Per one serving: 26 g protein
Live Eat Learn
7) Pressed Eggplant Sandwiches from Live Eat Learn
To "press" this sandwich together, all you have to do is tightly wrap it in plastic wrap and let it sit for a couple hours in the fridge. It's basically a cold panini, and it's perfect for hot days. Get the recipe here.
Per one serving: 23 g protein
To "press" this sandwich together, all you have to do is tightly wrap it in plastic wrap and let it sit for a couple hours in the fridge. It's basically a cold panini, and it's perfect for hot days. Get the recipe here.
Per one serving: 23 g protein
Two Purple Figs
8) Spicy Chunky Tuna Sandwich from Two Purple Figs
If you don't think you like tuna sandwiches, you've probably never had this one. Get the recipe here.
Per one serving: 17 g protein
If you don't think you like tuna sandwiches, you've probably never had this one. Get the recipe here.
Per one serving: 17 g protein
Andrew Purcell; Carrie Purcell
9) Peach, Prosciutto, and Avocado Sandwich from SELFPeaches and prosciutto give this sandwich a perfect sweet-and-salty balance. Get the recipe here.
Per one serving: 27 g protein
Per one serving: 27 g protein
Hurry the Food Up
10) Avocado Cheddar Cheese Sandwich from Hurry the Food Up
The only six ingredients you need to make this sandwich are bread, avocado, cheese, onions, spinach, and radishes. (And if you feel like adding another vegetable, go for it!) Get the recipe here.
Per one serving: 21 g protein
The only six ingredients you need to make this sandwich are bread, avocado, cheese, onions, spinach, and radishes. (And if you feel like adding another vegetable, go for it!) Get the recipe here.
Per one serving: 21 g protein
Naturally Ella
11) Halloumi Breakfast Sandwich from Naturally Ella
Halloumi adds just the right amount of saltiness to this breakfast number (which you can totally eat for lunch, too, FYI). Get the recipe here.
Per one serving: 20 g protein
Halloumi adds just the right amount of saltiness to this breakfast number (which you can totally eat for lunch, too, FYI). Get the recipe here.
Per one serving: 20 g protein
Two Purple Figs
12) Mediterranean Turkey Sandwich from Two Purple Figs
This sandwich is packed with ingredients like black olive tapenade, cucumbers, tomatoes, and feta. Get the recipe here.
Per one serving: 29 g protein
This sandwich is packed with ingredients like black olive tapenade, cucumbers, tomatoes, and feta. Get the recipe here.
Per one serving: 29 g protein
Fit Foodie Finds
13) Sausage, Sun-Dried Tomatoes, and Spinach Breakfast Sandwiches from Fit Foodie Finds
Designed with meal prep in mind, these sandwiches are easy to make in bulk and built to hold up in the freezer. Then, simply pop them in the microwave or toaster for a couple minutes and dig in. Get the recipe here.
Per one serving: 21 g protein
Designed with meal prep in mind, these sandwiches are easy to make in bulk and built to hold up in the freezer. Then, simply pop them in the microwave or toaster for a couple minutes and dig in. Get the recipe here.
Per one serving: 21 g protein
Per one serving: 21 g protein
14) Smashed Black Bean, Tomato, and Avocado Sandwich from SELF
This sandwich is just as easy to make as a plain old ham and cheese, but way more satisfying. Get the recipe here.
Per one serving: 24 g protein
This sandwich is just as easy to make as a plain old ham and cheese, but way more satisfying. Get the recipe here.
Per one serving: 24 g protein
Hurry the Food Up
15) Sun-Dried Tomato and Mozzarella Sandwich from Hurry the Food Up
For a bit of extra protein and flavor, add a sliced hard-boiled egg to this sandwich. Get the recipe here.
Per one serving: 19 g protein
For a bit of extra protein and flavor, add a sliced hard-boiled egg to this sandwich. Get the recipe here.
Per one serving: 19 g protein
Andrew Purcell; Carrie Purcell
16) Chicken Sandwiches With Fennel, Spinach, and Parmesan from SELF
The bread is a super important part of this sandwich, so make sure to use the most flavorful, crispy baguette or country loaf you can find. Get the recipe here.
Per one serving: 39 g protein
The bread is a super important part of this sandwich, so make sure to use the most flavorful, crispy baguette or country loaf you can find. Get the recipe here.
Per one serving: 39 g protein
Kim's Cravings
17) Pimiento Cheese BLT Sandwiches from Kim's Cravings
Kick your next BLT up a notch with the addition of a zesty pimiento cheese spread. Get the recipe here.
Per one serving: 16 g protein
Kick your next BLT up a notch with the addition of a zesty pimiento cheese spread. Get the recipe here.
Per one serving: 16 g protein
