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  5. High-Protein Lunch Recipes
  6. 22 High-Protein Sandwiches That Are Perfect for Lunch

22 High-Protein Sandwiches That Are Perfect for Lunch

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 06, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

Whether it's on a bun, a sandwich thin or some whole-wheat bread, we pile on the protein and flavor in these delicious sandwich recipes. Ingredients like pesto, pickled onions and fresh herbs crank up the flavor in these recipes, while chicken, chickpeas and tofu help add at least 15 grams of protein to each serving. That protein can help you power through the day feeling satisfied, and even support your muscles and digestive system. Recipes like our Avocado Egg Salad Sandwiches and Caprese Sandwich are perfect for toting with you to work or enjoying at home.

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Chicken Pesto Panini

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In this chicken pesto panini recipe, the extra-thin bread gets nice and crispy, the mozzarella melts beautifully and the arugula adds a fresh and peppery note to complement the pesto. It's a delicious and easy panini to throw together!

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White Bean & Avocado Sandwich

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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

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Avocado Egg Salad Sandwiches

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Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.

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Crispy Cod Sandwich

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Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.

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Caprese Sandwich

Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

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Chicken Caprese Sandwich

Chicken Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand.

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Chickpea Salad Sandwich

Chickpea Salad Sandwich
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Open-Face Hot Turkey Sandwich

Open Face Hot Turkey Sandwich
Credit: Victor Protasio
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This open-face hot turkey sandwich tastes like Thanksgiving on a plate. If you have it, swap in 1½ cups leftover gravy and skip Step 1.

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Hot Turkey Pesto Sandwich

Turkey Pesto Sandwich
Credit: Victor Protasio
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This turkey pesto sandwich features fresh mozzarella cheese, which melts beautifully, creating a gooey, cheesy bite. Serve for lunch or dinner alongside a bowl of soup for a filling meal.

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Mushroom French Dip

Mushroom French Dip
Credit: Jacob Fox
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Meaty portobello mushrooms have just the right amount of earthy, savory flavor and the perfect texture to replace beef in these vegetarian French dip sandwiches.

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10-Minute Tuna Melt

10-Minute Tuna Melt
Credit: Joy Howard
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This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.

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Mushroom Sandwich with Pickled Onion

Dad’s Mushroom Sandwich
Credit: Eric Wolfinger
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This sandwich is a specialty at Dad's Luncheonette in Half Moon Bay, California, where chef-owner Scott Clark makes it with local maitake mushrooms. Using ghee to cook the sandwich components imparts a nutty flavor you wouldn't get by using butter.

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Spicy Chicken & Mango Collard Green Wraps

Spicy Chicken & Mango Collard Green Wraps
Credit: Jerrelle Guy
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Be sure to carefully cut out the thickest part of the center rib and stem of the collard greens so the wraps can be tightly rolled up. Serve with extra hot sauce for those who like a little kick.

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Crispy Smoked Tofu & Coleslaw Wraps

Crispy Smoked Tofu & Coleslaw Wraps
Credit: Johnny & Charlotte Autry
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Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.

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Egg Salad English-Muffin Sandwich

Egg Salad English-Muffin Sandwich
Credit: Brie Passano
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When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.

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Mushroom Melts

Mushroom Melts
Credit: Antonis Achilleos
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This mushroom melt has both Gruyère and Swiss cheeses that work together with earthy mushrooms to create a delicious ooey-gooey vegetarian grilled cheese. Balsamic vinegar helps lighten the sandwich, and the thin slices of rye bread help keep the sodium in check.

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Build-Your-Own Grilled Cheese

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It's called a grilled cheese, so why not make it on the grill? Multiply this recipe by the number of people you're serving, then set out all the toppings and let everyone make their own creations.

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The Ultimate Turkey Avocado Sandwich

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This turkey-avocado sandwich is the perfect way to use up Thanksgiving leftovers. Packed with leftover turkey, bacon, cranberry sauce and more, this sandwich is sure to satisfy. If you really want to do this sandwich up, chef Hugh Acheson suggests searing a slice of stuffing or bread pudding until it's nice and crispy and putting it between the turkey and avocado.

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Roasted Buffalo Chickpea Wraps

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This vegetarian riff on a Buffalo chicken wrap adds the spicy Buffalo tang you love to crunchy roasted chickpeas all tucked into an easy-to-make wrap with carrot, celery and blue cheese. Make and take a wrap for a healthy packable lunch or serve them up on game day for a protein-packed snack everyone will devour.

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Chicken & Apple Kale Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

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Avocado, Tomato & Chicken Sandwich

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In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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Crispy Smoked Tofu & Coleslaw Wraps

Crispy Smoked Tofu & Coleslaw Wraps
Credit: Johnny & Charlotte Autry
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Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.

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    Everything in This Slideshow

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    1 of 22 Chicken Pesto Panini
    2 of 22 White Bean & Avocado Sandwich
    3 of 22 Avocado Egg Salad Sandwiches
    4 of 22 Crispy Cod Sandwich
    5 of 22 Caprese Sandwich
    6 of 22 Chicken Caprese Sandwich
    7 of 22 Chickpea Salad Sandwich
    8 of 22 Open-Face Hot Turkey Sandwich
    9 of 22 Hot Turkey Pesto Sandwich
    10 of 22 Mushroom French Dip
    11 of 22 10-Minute Tuna Melt
    12 of 22 Mushroom Sandwich with Pickled Onion
    13 of 22 Spicy Chicken & Mango Collard Green Wraps
    14 of 22 Crispy Smoked Tofu & Coleslaw Wraps
    15 of 22 Egg Salad English-Muffin Sandwich
    16 of 22 Mushroom Melts
    17 of 22 Build-Your-Own Grilled Cheese
    18 of 22 The Ultimate Turkey Avocado Sandwich
    19 of 22 Roasted Buffalo Chickpea Wraps
    20 of 22 Chicken & Apple Kale Wraps
    21 of 22 Avocado, Tomato & Chicken Sandwich
    22 of 22 Crispy Smoked Tofu & Coleslaw Wraps

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    22 High-Protein Sandwiches That Are Perfect for Lunch
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