High-Protein Spreads: 6 Sandwich Spreads with More Protein
Butter, jam or chocolate spread add almost no protein. Swap them for one of these spreads and two slices of wholegrain bread become a meal with 20–30 g protein.
All of them keep for 2–3 days in a closed jar in the fridge – perfect for work lunches.
Tired of searching for recipes every time?
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 insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Herb quark
250 g low-fat quark, chives, parsley, garlic, salt. Roughly 30 g protein per batch.
2. Tuna spread
A can of tuna in water with 100 g skyr, lemon and pepper. Roughly 35 g protein per batch.
3. Egg and skyr spread
Three chopped eggs with 100 g skyr, mustard and chives – a lighter egg salad. Roughly 30 g protein.
4. White bean dip
A can of white beans with lemon, garlic and a little olive oil. Roughly 15 g protein per batch.
5. Cottage cheese with radish
200 g cottage cheese, sliced radish, salt and pepper. Roughly 24 g protein.
6. Hummus with yogurt
Classic hummus blended with 100 g Greek yogurt. Roughly 25 g protein per batch.
More lunch ideas
See high-protein sandwiches and lunch for work without a microwave.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ 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→ Take the Sit Score: how hard is your workday on your body?
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