High-Protein Sandwiches: 7 Ideas With 30 g+ Protein for Work

A sandwich can easily bring 30–40 g of protein – if the filling does the work. The trick: double the protein layer, use a protein spread instead of butter and choose wholegrain or protein bread.

Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.

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The formula

Bread (wholegrain or protein bread, 6–12 g) + main protein (100–150 g, 20–30 g) + protein spread instead of butter (quark, cottage cheese, hummus, 5–10 g) + vegetables.

7 ideas

1. Chicken and herb quark – 120 g cooked chicken, 2 spoons herb quark, lettuce, tomato. About 38 g.
2. Tuna melt, cold version – 1 tin tuna mixed with Greek yogurt instead of mayo, sweetcorn, red onion. About 35 g.
3. Egg and cottage cheese – 2 sliced boiled eggs on cottage cheese with chives and cucumber. About 28 g.
4. Turkey and cheese – 100 g turkey breast slices, a slice of light cheese, mustard, gherkins. About 32 g.
5. Smoked salmon and quark – 80 g smoked salmon on lemon quark with rocket. About 30 g.
6. Chickpea "egg" salad – mashed chickpeas with soy yogurt, mustard and curry, plus protein bread. About 22–25 g (vegan).
7. Marinated tofu and hummus – baked tofu slices, hummus, grated carrot. About 28 g (vegan).

Meal prep for the week

• Cook chicken or bake tofu on Sunday, slice and keep in the fridge for 3–4 days.
• Mix spreads in a jar – herb quark, tuna-yogurt – and assemble in the morning.
• Pack wet ingredients (tomato) separately so the bread stays crisp.

More lunch ideas: high-protein lunch without a microwave · high-protein wraps · high-protein salads. Your daily target: free Protein Calculator.

Every meal already worked out: the High-Protein Cookbook.

Protein values are approximate and depend on brand and portion. Keep chilled food cool until lunch. With food allergies or medical conditions, check with a doctor or dietitian.

→ See all high-protein recipes (250+ dishes)

All the recipes in one place

The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99

Get it – €9,99 → Look inside

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