If you’re someone who loves to snack but also wants to hit those protein goals—these are for you.

Here are six of our favorite high-protein sandwich fillers that are simple to prepare, easy to store, and delicious eaten cold or hot. Bonus: we’ve included macros per serve so you can stay on track.

1. Quick Buffalo Chicken Salad

Serves 4
Shredded rotisserie chicken meets creamy, spicy goodness.

Ingredients

• 3 cups shredded rotisserie chicken
• ½ cup diced celery
• ½ cup diced red onion
• 2–3 green onions, chopped
• ¼ cup low-fat mayo
• ¼ cup low-fat Greek yogurt
• Generous squirt of buffalo sauce

Macros (per serve)

• Calories: ~205
• Protein: ~26g
• Fat: ~9g
• Carbs: ~4g

2. Spicy Tuna Smash

Serves 1
A zesty, fiery take on classic tuna salad.

Ingredients

• 1 can tuna in water, drained
• ½ rib celery, diced
• 1 jalapeño, finely diced (seeds for heat!)
• 1 Tbsp diced green onion
• 1 Tbsp mayonnaise
• 3 Tbsp Greek yogurt
• 1 Tbsp Dijon mustard
• 1 tsp chili crisp
• Salt & pepper

Macros (per serve)

• Calories: ~180
• Protein: ~28g
• Fat: ~6g
• Carbs: ~3g

3. Tuna Corn Melt

Serves 1
Melty, cheesy tuna with a sweet pop of corn.

Ingredients

• 1 can tuna, drained
• ¼ cup red onion
• ¼ cup corn
• ½ tsp garlic powder
• ½ Tbsp Dijon mustard
• 1 Tbsp dill relish
• Juice of ½ lemon
• ¼ tsp pepper
• 2 Tbsp Greek yogurt
• ¼ cup mozzarella cheese

Macros (per serve)

• Calories: ~310 kcal
• Protein: ~39g
• Fat: ~9g
• Carbs: ~18g

4. Buffalo Cottage Cheese Dip

Serves 2
Doubles as a sandwich filler or a high-protein dip.

Ingredients

• 1½ cups cottage cheese
• ½ cup buffalo sauce
• ½ tsp garlic & onion powder each
• Salt & pepper
• ½ cup shredded cheddar
• ¼ cup blue cheese (optional)
• 1 Tbsp ranch seasoning (optional)
• Green onion & parsley to garnish

Macros (per serve)

• Calories: ~220
• Protein: ~26g
• Fat: ~10g
• Carbs: ~6g

5. BLT Chicken Filler Serves 4

A crunchy, creamy combo with bacon and avocado.

Ingredients

• 4 cups shredded chicken
• 8 strips center-cut bacon, chopped
• ½ cup Greek yogurt
• ⅓ cup mayonnaise
• 1 Tbsp ranch seasoning
• ½ tsp black pepper
• ⅓ cup diced green onion
• ⅔ cup grape tomatoes, halved
• 1 avocado, diced

Macros (per serve)

• Calories: ~320
• Protein: ~30g
• Fat: ~18g
• Carbs: ~6g

6. Tuna “Mousse”

Serves 1
Light, lemony, and herby.

Ingredients

• 1 can tuna
• 2 Tbsp red onion
• 2 tsp capers
• 1 Tbsp dill, chopped
• 1 Tbsp Dijon mustard
• 3–4 Tbsp Greek yogurt
• 1 Tbsp lemon juice
• Salt & pepper

Macros (per serve)

• Calories: ~170
• Protein: ~28g
• Fat: ~5g
• Carbs: ~2g

White Bean & Avocado Smash

Serves 4
For the plant-based crowd—creamy, satisfying, and packed with fiber and healthy fats.

Ingredients

• 2 avocados
• 1 can white beans
• 2 Tbsp lemon juice
• 1 Tbsp olive oil
• 1 clove garlic, grated
• ¼ tsp thyme
• ¼ tsp pepper
• Optional toppings: roasted red peppers, cheddar, baby lettuce

Macros (per serve)

• Calories: ~270
• Protein: ~9g
• Fat: ~16g
• Carbs: ~20g

Tips to Enjoy

• Add to toasted wholegrain bread, rice cakes, or a wrap.

• Scoop with veggie sticks or wholemeal crackers for a macro-friendly snack.

• Use in a grilled sandwich press for a warm, cheesy hit.

• Store in the fridge in airtight containers for up to 3–4 days.