Top 15 High Protein Sandwich, Wrap & Burgers Recipes
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These 15 high protein sandwich, wrap, and burger recipes range from 220 to 780 calories and 20 to 70 grams of protein per serving, and they are ordered from the fastest to put together to the one you can throw into the slow cooker. The list starts with a 5 minute, no heat Protein Peanut Butter & Jelly Sandwich and ends with Slow Cooker Buffalo Chicken Sandwiches that take a short hands-on session and six hours of cooking. If you need a quick breakfast, lunch, or dinner that still hits your protein target, this is the list to check out.
How These Made the Cut
- Every recipe on this list delivers at least 20 grams of protein per serving, and the range tops out at 70 grams in the Chicken Pesto Sandwich.
- I’ve organized the list so the ones that are the quickest to make are first. The Protein Peanut Butter & Jelly Sandwich takes about 5 minutes, while the Slow Cooker Buffalo Chicken Sandwiches go last because the cook time is six hours even though the hands-on work is short.
- Most of the methods use a single skillet, pan, or air fryer basket, so cleanup stays light.
- The ingredients come from a normal weekly grocery run. There are no specialty or hard to find ingredients that would require a special trip elsewhere.
- The formats vary across sandwiches, wraps, burgers, lettuce cups, flatbread, and one breakfast scramble, so the list can cover breakfast, lunch, and dinner.
Who Will Get the Most Out of This
- You need a fast breakfast, lunch, or dinner without planning a full meal. This list runs from a 5 minute, no heat sandwich to a slow cooker dinner you dump in the morning.
- You want a single dish that hits a daily protein target. Every recipe puts 20 grams or more on the plate, and several clear 40.
- You’re a fan of meal prepping sandwiches. The Slow Cooker Buffalo Chicken Sandwiches, Hot Honey Chicken Wraps, and Almond Flour Cottage Cheese Flatbread all make ahead and store well.
- You want the taste of takeout without resorting to it. The Asian Lettuce Wrap, Spicy Asian Chicken Sandwich, and Hot Honey Chicken Wraps are the closest stand-ins on this list.
The Recipes
1. Protein Peanut Butter & Jelly Sandwich
530 calories · 32g protein
This protein peanut butter jelly sandwich packs 32 grams of protein into the most classic sandwich you know and love. Greek yogurt replaces half the peanut butter to boost protein while keeping that creamy spreadable texture you expect.
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2. Tex Mex Cottage Cheese Scrambled Eggs
260 calories · 20g protein
I used to make pretty basic scrambled eggs, and one day I started tossing in a little cottage cheese and a few teaspoons of Tex Mex spice. The eggs came out creamier than I expected, and now this is one of the first things I reach for in the morning when I want a quick, high protein breakfast.
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3. Asian Lettuce Wrap
220 calories · 20g protein
These Asian Lettuce Wraps deliver 20 grams of protein per serving while keeping the whole thing under 220 calories. They are a lighter, higher-protein takeout alternative that comes together in one skillet with minimal prep.
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4. Avocado Turkey Burger
520 calories · 38g protein
This high protein avocado turkey burger tastes like a classic backyard meal but stays light enough that you won’t feel sluggish afterward. Ground turkey seasoned with smoked paprika and garlic cooks in about 20 minutes, then tops a soft bun with fresh lettuce, tomato, onion and creamy avocado.
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5. Buffalo Burgers
400 calories · 33g protein
This protein packed buffalo burger delivers 33 grams of protein per serving while tasting like the kind of comfort food you’d grab from a favorite sports bar. Ground bison gets coated in a seasoned buffalo blend, then cooked up on the skillet.
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6. Jalapeño Cheddar Turkey Burger
370 calories · 27g protein
This jalapeño cheddar turkey burger packs serious flavor without the heavy feel. Smoky paprika, a touch of cayenne, and melted cheddar turn lean ground turkey into something that feels like a weekend grill project.
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7. Chicken Parmesan Sandwich
680 calories · 58g protein
This high protein chicken parmesan sandwich packs 58 grams of protein into a sandwich that actually tastes like the comfort food version you know and love. The breaded chicken gets topped with warm pasta sauce and melted mozzarella, then stacked on toasted whole wheat bread with fresh basil.
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8. Hot Honey Chicken Wraps
750 calories · 44g protein
This sweet and spicy Hot Honey Chicken Wrap packs 44 grams of protein and honestly tastes just as good, if not better than most takeout wraps. They come out crispy thanks to the air fryer and then get coated in a sticky, sweet, and spicy sauce that just requires 3 ingredients.
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9. Salmon Patties
250 calories · 25g protein
Each of these salmon patties packs 25 grams of protein while coming together in under 35 minutes from start to plate. The secret is throwing everything straight into a food processor and pulsing it into a paste, then pan-frying for just five minutes per side.
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10. Chicken Pesto Sandwich
780 calories · 70g protein
This grilled chicken pesto sandwich delivers 70 grams of protein in a warm, satisfying meal that tastes like indulgence but fuels your goals. Toasted whole grain bread meets juicy seasoned chicken, fresh mozzarella, and basil pesto for a high-protein lunch or dinner.
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11. Almond Flour Cottage Cheese Flatbread
440 calories · 31g protein
This almond flour cottage cheese flatbread delivers 31 grams of protein and just 16 net carbs per serving while actually tasting like real bread. Unlike the viral two-ingredient cottage cheese flatbread, this version uses almond flour for a better texture and less eggy taste.
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12. Spicy Asian Chicken Sandwich
450 calories · 32g protein
This spicy Asian chicken sandwich packs 32 grams of protein into everything you love about takeout, minus the heavy post-meal crash. Seasoned chicken breasts get a quick marinade, then top a crunchy chili garlic slaw and sliced cucumbers on a toasted bun.
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13. Ground Turkey Fajita Wraps
350 calories · 27g protein
This high protein ground turkey fajita wrap hits 27 grams of protein per serving while coming together in under 45 minutes. Three colorful bell peppers sauteed with lime and seasonings pair with perfectly spiced lean turkey inside a warm tortilla.
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14. Chicken Avocado Wrap
500 calories · 35g protein
This high protein chicken avocado wrap packs 35 grams of protein into one meal that actually tastes like something worth stopping for. Seasoned chicken breast, fresh avocado, and all your favorite wrap fixings come together in under an hour for a lunch that keeps you full without the afternoon crash.
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15. Slow Cooker Buffalo Chicken Sandwiches
430 calories · 48g protein
This slow cooker buffalo chicken sandwich packs 48 grams of protein into one sandwich that tastes like classic bar food done right. The secret is blending low-fat cottage cheese with buffalo sauce and ranch seasoning into a creamy coating that clings to every shred of chicken.
Get the RecipeQuick Comparison
| Recipe | Calories | Protein |
|---|---|---|
| Protein Peanut Butter & Jelly Sandwich | 530 | 32g |
| Tex Mex Cottage Cheese Scrambled Eggs | 260 | 20g |
| Asian Lettuce Wrap | 220 | 20g |
| Avocado Turkey Burger | 520 | 38g |
| Buffalo Burgers | 400 | 33g |
| Jalapeño Cheddar Turkey Burger | 370 | 27g |
| Chicken Parmesan Sandwich | 680 | 58g |
| Hot Honey Chicken Wraps | 750 | 44g |
| Salmon Patties | 250 | 25g |
| Chicken Pesto Sandwich | 780 | 70g |
| Almond Flour Cottage Cheese Flatbread | 440 | 31g |
| Spicy Asian Chicken Sandwich | 450 | 32g |
| Ground Turkey Fajita Wraps | 350 | 27g |
| Chicken Avocado Wrap | 500 | 35g |
| Slow Cooker Buffalo Chicken Sandwiches | 430 | 48g |
Notes From Testing This List
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Cook the Chicken in One Batch
The Chicken Pesto Sandwich, Spicy Asian Chicken Sandwich, Chicken Avocado Wrap, and Slow Cooker Buffalo Chicken Sandwiches all build on cooked chicken. Roast or grill a couple of breasts on the weekend, slice them, and keep them in the fridge. Assembly for the rest of the week drops to a few minutes.
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Reheat in the Air Fryer or a Skillet
Wrapped and toasted items go limp or chewy in the microwave. Reheat the Hot Honey Chicken Wraps in the air fryer at 350 degrees for about 3 minutes, and warm sandwich bread in a dry skillet, and they hold up.
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Store the Saucy Parts Separately
Sauce on bread or tortillas makes the whole thing soggy before you finish eating it. Keep ranch slaw, hot honey sauce, and dressings in a small container and add them right before you eat. The Slow Cooker Buffalo Chicken Sandwiches slaw actually tastes better after 30 minutes in the fridge, so you can make it the day before.
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Toast the Bread Before Building
Most of the sandwiches on this list call for toasted bread or buns. The toast adds a little crunch and slows the sauce from soaking through, which matters most on the saucier builds like the Chicken Parmesan Sandwich and Chicken Pesto Sandwich.
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Bump the Protein When You Need To
If you are chasing a bigger number, the burgers and wraps accept a second patty or an extra layer of meat, and the Tex Mex Cottage Cheese Scrambled Eggs take extra cottage cheese or a little shredded sharp cheddar without losing the texture.
FAQs
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Which high protein sandwich, wrap, or burger recipe has the most protein?
The Chicken Pesto Sandwich, with 70 grams of protein per serving at 780 calories. The Chicken Parmesan Sandwich comes in second at 58 grams of protein.
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What is the fastest high protein sandwich I can make?
The Protein Peanut Butter & Jelly Sandwich. It comes together in about 5 minutes with no oven or stove and has 32 grams of protein.
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What is the lowest calorie option on this list?
The Asian Lettuce Wrap, at 220 calories with 20 grams of protein. The Tex Mex Cottage Cheese Scrambled Eggs follow at 260 calories with the same 20 grams of protein.
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Which of these recipes can I meal prep?
Three stand out. The Slow Cooker Buffalo Chicken Sandwiches cook for six hours with very little hands-on time, and the shredded chicken stores well in the fridge. The Hot Honey Chicken Wraps reheat crisply in the air fryer, and the Almond Flour Cottage Cheese Flatbread stacks in the fridge and assembles into a full meal in under 3 minutes.
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Are any of these good for breakfast?
The Tex Mex Cottage Cheese Scrambled Eggs is a true breakfast at 260 calories and 20 grams of protein, and the Protein Peanut Butter & Jelly Sandwich works as a quick grab-and-go morning meal at 32 grams of protein.
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Do I need an air fryer for these recipes?
Only the Hot Honey Chicken Wraps uses the air fryer as its main tool. Everything else on this list uses a skillet, pan, or oven, so a standard set of pans covers it.
