This 10-minute sandwich is packed with 20g protein

By Afiur
March 22, 2026

Easy protein-packed sandwich recipe

Not getting enough protein is more common than you think, especially if you’re running on chai, toast, and quick meals. The average man needs about 55 to 60 grams of protein a day.

Ingredients required

Take 2 slices of multigrain or whole wheat bread and spread on a mix of hung curd, mustard, salt, and pepper, then layer with one sliced boiled egg, about 50 grams of paneer, a few onion and tomato.

Step 1:

Mash the boiled egg in a bowl with a fork till it’s chunky. Don’t go overboard, you want little bits, not a paste.

Step 2:

Add hung curd, mustard, salt, and pepper to the mashed egg. Mix it up into a creamy filling. This is your high-protein spread.

Step 3:

Toast the bread slices on a pan until they turn golden and just a bit crisp.

Step 4:

Place one toasted bread slice on a plate and add a layer of spinach or lettuce.

Step 5:

Now throw on your tomato and onion slices - they add that juicy bite and make it feel like a proper sandwich.

Step 6:

Lay the paneer slices on top. You can slightly warm them on a pan if you like a toasty edge.

Step 7:

Scoop that egg-curd mix on top, spread it around, then place the other bread slice on and give it a gentle squish so everything stays in place. Your sandwich is ready.

Enjoy without guilt

This sandwich gives you around 20 grams of protein, so it’s pretty solid for breakfast, lunch, or when you’re tired after a workout. It’s about 350 to 370 calories.

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