Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

A High Protein Breakfast Sandwich is one of the easiest and most satisfying ways to kickstart your day. High-protein breakfasts are essential because they provide lasting energy, help with muscle repair, and keep you feeling full for hours. Unlike sugary cereals or quick carb-heavy snacks, a breakfast sandwich packed with protein gives your body what it needs to stay strong and focused.

High Protein Breakfast Sandwich

A High Protein Breakfast Sandwich is a delicious and convenient way to fuel your morning. Packed with energy-boosting ingredients, it keeps you full and supports muscle repair.

High Protein Breakfast Sandwich

Egg and Turkey Sausage Muffin

This hearty sandwich is a classic morning favorite, combining protein-rich eggs with flavorful turkey sausage on a whole grain English muffin.


How to make: Cook one egg and one turkey sausage patty. Toast a whole grain English muffin. Assemble with a slice of low-fat cheddar and optional spinach.
Ingredients: 1 egg, 1 turkey sausage patty, 1 whole grain English muffin, 1 slice low-fat cheddar, spinach (optional)
Per serving: 340 calories, 27g protein, 29g carbs, 14g fat

Avocado Egg White Wrap

A light but protein-rich option using fluffy egg whites, creamy avocado, and a whole wheat wrap.

Avocado Egg White Wrap
How to make: Scramble 3 egg whites. Spread mashed avocado on a warm whole wheat wrap, add the egg whites, and sprinkle with salt and pepper.
Ingredients: 3 egg whites, ¼ avocado, 1 whole wheat wrap, salt, pepper
Per serving: 280 calories, 22g protein, 26g carbs, 10g fat

Smoked Salmon Bagel Thin Sandwich

For a savory twist, this sandwich uses smoked salmon and light cream cheese for a boost of omega-3s and protein.


How to make: Spread light cream cheese on a toasted whole wheat bagel thin. Layer on smoked salmon, arugula, and tomato slices.
Ingredients: 2 oz smoked salmon, 1 whole wheat bagel thin, 1 tbsp light cream cheese, arugula, tomato slices
Per serving: 310 calories, 24g protein, 28g carbs, 12g fat

Tofu and Spinach Breakfast Sandwich

A great plant-based option, tofu delivers high-quality protein and pairs well with sautéed spinach.

Tofu and Spinach Breakfast Sandwich
How to make: Sauté crumbled tofu with garlic, turmeric, and spinach. Serve on a toasted whole grain bun with avocado slices.
Ingredients: ½ cup firm tofu, ½ cup spinach, ¼ avocado, 1 whole grain sandwich thin, garlic, turmeric
Per serving: 300 calories, 20g protein, 25g carbs, 15g fat

Cottage Cheese and Veggie Sandwich

This protein-packed sandwich features creamy cottage cheese and crunchy fresh vegetables.


How to make: Spread cottage cheese on toasted multigrain bread. Layer with cucumber, tomato, and shredded carrots.
Ingredients: ½ cup low-fat cottage cheese, 2 slices multigrain bread, cucumber, tomato, shredded carrots
Per serving: 280 calories, 21g protein, 30g carbs, 9g fat

Chicken and Egg Breakfast Ciabatta

A filling sandwich with grilled chicken breast and egg, perfect for a post-workout morning.

Chicken and Egg Breakfast Ciabatta
How to make: Grill thinly sliced chicken breast. Fry an egg. Layer both onto a toasted ciabatta roll with light mayo and lettuce.
Ingredients: 2 oz grilled chicken breast, 1 egg, 1 ciabatta roll, 1 tsp light mayo, lettuce
Per serving: 370 calories, 33g protein, 28g carbs, 14g fat

Greek Yogurt and Egg Flatbread

This unique option adds creamy Greek yogurt as a spread for extra protein and tang.


How to make: Spread Greek yogurt on a whole wheat flatbread. Top with scrambled eggs and chopped herbs.
Ingredients: 2 eggs, 2 tbsp plain Greek yogurt, 1 whole wheat flatbread, parsley or dill
Per serving: 320 calories, 26g protein, 20g carbs, 16g fat

Ham and Swiss Protein Sandwich

This classic combo of lean ham and Swiss cheese is protein-rich and savory.

Ham and Swiss Protein Sandwich
How to make: Layer lean ham and a slice of Swiss cheese on toasted rye bread. Add mustard or low-fat mayo if desired.
Ingredients: 2 oz lean ham, 1 slice Swiss cheese, 2 slices rye bread, mustard or light mayo
Per serving: 330 calories, 25g protein, 27g carbs, 13g fat

Egg White and Black Bean Breakfast Burrito

This high-protein vegetarian burrito includes egg whites and black beans for sustained energy.


How to make: Scramble egg whites, warm black beans, and wrap in a whole wheat tortilla with salsa and cheese.
Ingredients: 3 egg whites, ¼ cup black beans, 1 whole wheat tortilla, 2 tbsp salsa, 1 tbsp shredded cheese
Per serving: 310 calories, 23g protein, 29g carbs, 10g fat

Tempeh Bacon Breakfast Sandwich

A vegan-friendly sandwich using smoky tempeh bacon and avocado on whole grain toast.

Tempeh Bacon Breakfast Sandwich
How to make: Cook tempeh bacon until crispy. Layer on toast with mashed avocado and baby spinach.
Ingredients: 3 slices tempeh bacon, 2 slices whole grain bread, ¼ avocado, baby spinach
Per serving: 290 calories, 21g protein, 26g carbs, 13g fat

Conclusion

A High Protein Breakfast Sandwich is the perfect way to start your day with energy, flavor, and satisfaction. Whether you prefer meat, eggs, plant-based options, or creative add-ins like Greek yogurt or avocado, these sandwiches are easy to customize and prepare. They help support muscle repair, keep hunger at bay, and fit into a busy lifestyle. With the right ingredients, your breakfast can be both delicious and nutritious—fueling you through the morning and beyond.