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Three High Protein, Delicious Sandwiches
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Three High Protein, Delicious Sandwiches

When it comes to fitness and exercise, your performance doesn’t exclusively rely on what happens in the gym and how hard you push yourself. What you eat before, after and in your day-to-day diet is extremely impactful and plays a key role in seeing results.

As a nation, it goes without saying that we love sandwiches. However, often those who are trying to build muscle and lose fat overlook them as being unhealthy lunch options. With this week being British Sandwich Week (20th – 26th May), here are just a few high-protein sandwiches which will keep those carb cravings at bay, while helping to increase protein intake.

GRILLED VEGGIE, TOFU AND PESTO SANDWICH

Often, vegetarians find it hard to hit their everyday protein targets, but with this delicious recipe, you will be well on your way. For this, we have loaded up the tofu with spices like garlic and smoky paprika to ensure every mouthful is bursting with flavour. Alongside chargrilled vegetables, this is the perfect lunchtime meal for a vegetarian looking to up their protein.  

INGREDIENTS:

  • Half a small red bell peppers
  • A small pinch of salt
  • 1 tablespoon extra-virgin olive oil
  • 1/4 tablespoon garlic powder
  • 1/4 tablespoon dried oregano
  • 1/4 tablespoon smoked paprika
  • 1/4 teaspoon ground pepper, divided
  • 2 slices whole-wheat sourdough bread
  • 1/4 15-ounce pack of firm tofu, drained, cut crosswise into 2 slices and patted dry
  • 1/4 medium courgette, cut into four 1/2-inch-thick planks
  • 1/4 tablespoon lemon juice
  • 1 tablespoons pesto
  • 5 cups baby arugula

NUTRITION FACTS:

  • 538 Calories
  • 19g Protein
  • 32g Fat
  • 42g Carbs

INSTRUCTIONS:

  1. Preheat the grill to medium-high. Place a baking sheet next to the grill.
  1. Grill the peppers, turning occasionally, until the skin is charred, around eight to 12 minutes. Transfer to a small bowl, cover and let steam for 10 minutes.
  2. Remove the pepper skins and take out the stems and seeds. Slice the peppers into wedges and sprinkle with a small pinch of salt.
  3. Meanwhile, combine most of the oil, garlic powder, oregano, smoked paprika, salt and pepper in a small bowl. Brush one tablespoon of the mixture on one side of each bread slice. Brush the remaining spiced oil evenly over both sides of tofu slices.
  4. Oil the grill. Brush the courgette with the remaining oil and sprinkle with a pinch of salt and pepper. Grill the tofu, flipping once, until lightly charred, about four minutes. Transfer to a plate and drizzle with lemon juice. Grill the courgette until tender and charred, about two minutes per side. Grill the bread, oiled-side down, until crispy, about two minutes.
  5. Spread pesto on the untoasted sides of the bread. Halve the courgette slices. Top the bread slices with arugula, tofu, peppers and courgette. Top with the remaining bread slices

CHICKEN PESTO PANINI

Chicken is rich in protein and versatile, making it a great sandwich filler. This recipe is full of fresh flavours, combining melted mozzarella, peppery rocket, and tangy pesto, making it delicious, easy to throw together and a perfect post-gym meal.

INGREDIENTS:

  • 1/4 teaspoon dried oregano
  • Small pinch of ground pepper
  • 1 chicken breast
  • 1/4 tablespoon extra-virgin olive oil
  • 1 large teaspoon of basil pesto
  • 1 whole-grain sandwich thins
  • Small handful of rocket
  • 1 jarred roasted red pepper strips, drained and patted dry
  • 35g fresh mozzarella cheese, sliced
  • Cooking spray

NUTRITION FACTS:

  • 474 Calories
  • 41g Protein
  • 21g Fat
  • 31g Carbs

INSTRUCTIONS: 

  1. Combine oregano and pepper in a small bowl. Sprinkle evenly over both sides of the chicken.
  2. Heat oil in a large skillet over medium-high heat. Add the chicken; cook until golden and cooked through, about three minutes per side. Remove from the pan.
  3. When cool enough to handle, slice in half crosswise.
  4. Spread pesto evenly over cut sides of sandwich thins. Top the bottom halves evenly with rocket, chicken, roasted red pepper and mozzarella; cover with top halves. Press down lightly.
  1. Lightly coat an unheated panini griddle or large nonstick pan with cooking spray.
  2. Lightly coat both sides of sandwiches with cooking spray.
  3. Heat the griddle or grill according to the manufacturer's directions, or if using a pan, heat over medium heat. Place the sandwiches on the griddle, grill or in the pan. If using a griddle or grill, close the lid and grill until the bread is toasted, three to four minutes. If using a pan, place a heavy saucepan or pan on top of the sandwiches.
  4. Cook until the bottoms are toasted, about two minutes. Flip the sandwiches; top again with the saucepan or skillet. Cook until the other side is toasted, about two more minutes2.

CHICKEN CAPRESE SANDWICH

This caprese sandwich has all the classic fresh flavours of a loved caprese salad with the extra boost of protein from the chicken. It's a great meal to add to your diet to achieve the daily protein goals you are striving for. Within this sandwich, the two flavours of grilled chicken and crisp salad marry perfectly together, and it's definitely one to try.

INGREDIENTS:

  • 1 tablespoon plain yoghurt
  • 1 tablespoon basil pesto
  • 1 tablespoon unsalted butter
  • 2 slices whole-wheat bread
  • 55g fresh mozzarella cheese, sliced
  • ¼ breast of grilled chicken breast, sliced
  • 2 slices tomato
  • 2 tablespoons chopped fresh basil

NUTRITION FACTS:

  • 667 Calories
  • 42g Protein
  • 38g Fat
  • 41g Carbs

INSTRUCTIONS:

  1. In a bowl stir together the yogurt and pesto and set aside
  2. Spread 1/2 tablespoon butter over one slice of bread and place on a board, butter-side down.
  3. Spread half of the pesto mixture on the bread and top with mozzarella, chicken, tomato and basil.
  4. Spread the remaining pesto mixture on the remaining bread slice and place pesto-side down on top of the basil. Top with the remaining butter.
  5. Place the sandwich in a medium nonstick pan over medium heat; press down lightly with a spatula. 
  6. Cook until the bread is toasted and the cheese has just begun to melt, about 90 seconds per side. Slice the sandwich in half diagonally and serve warm

Protein is an extremely important part of your diet and crucial if you want to see maximum results. With these easy, quick and tasty recipes, you are a step closer to hitting your goals. If you are taking your high-protein sandwich to work or still craving something sweet afterwards, SCI-MX’s protein bars provide you with an extra kick of protein and subside those sugar carvings.

References:

  1. https://www.eatingwell.com/recipe/7967457/grilled-veggie-tofu-pesto-sandwich/
  2. https://www.eatingwell.com/recipe/280037/chicken-pesto-panini/
  3. https://www.eatingwell.com/recipe/7945767/chicken-caprese-sandwich/

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