Turkey & Egg White High Protein Sandwich Recipe

Let’s face it—most “healthy breakfast sandwiches” leave you hungry by 10 a.m. But this turkey & egg white high protein sandwich packs 42 grams of protein into a flavorful, satisfying, and macro-friendly meal you can make in under 10 minutes.

Made with lean deli turkey, fluffy egg whites, and melty Swiss cheese between slices of hearty whole grain bread, it’s perfect for busy mornings or post-workout refuels. Plus, it’s easy to prep ahead and toast when ready.

Whether you’re on a high-protein meal plan, tracking macros, or just looking for breakfast ideas that actually support your goals, this sandwich checks every box.

Macros per serving:

• Calories: 445
• Protein: 42g
• Carbs: 38g
• Fat: 12g

Giirrrrrllllll….. get it!

Toast the bread slices until lightly crisp.

Cook the egg whites in a nonstick pan until set into a patty shape.

Layer the sandwich: add mustard to one slice of bread, then top with turkey, cheese, egg whites, and spinach.

Grill or press the sandwich in a pan or sandwich press for 2–3 minutes until golden and melty.

Serve warm!

If you’re in one of our small group training programs or following the Altered Nutrition method, this high protein sandwich fits right into your weekly macros.

Want to make this your own? Try these swaps:

This high protein sandwich holds up well for meal prep, too. Make a few at once, store them in the fridge, and toast when ready to eat. Yeah girl, GOOD TO GO.

If this turkey & egg white sandwich made your morning smoother, share it with a friend working on their goals—or tag us on Instagram @AlteredAthletics
with your version!

Want more high protein breakfast ideas? We’ve got a whole recipe bank designed for real women living real lives.