Hey y'all! Looking for a quick, fresh, and absolutely satisfying bite? This High-Protein Cucumber Sandwich is crisp, creamy, and loaded with all the protein you need for a power-packed lunch or snack. It's perfect for meal prep, picnics, or after a workout. Trust me, you won't miss the meat—let's get cooking!
Why You'll Love This High-Protein Cucumber Sandwich
- Packed with lean protein, this sandwich is super satisfying for hunger pangs and muscle repair.
- The cucumbers add a cool, juicy crunch that makes each bite refreshing and light.
- It's meal-prep friendly—hold up well in the fridge for healthy lunches all week.
- Quick, easy, and customizable to your favorite flavors or dietary needs.
- Perfect as a post-workout snack, office lunch, or party finger food!
High-Protein Cucumber Sandwich Ingredients
- 8 slices whole grain or sprouted grain sandwich bread
- 1 cup (240g) non-fat Greek yogurt
- ½ cup (140g) fat-free cottage cheese
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 large English cucumber, thinly sliced
- ¼ cup (15g) baby spinach leaves
- 1 tablespoon chopped chives (optional, for garnish)
How to Make a High-Protein Cucumber Sandwich
Step 1: Prepare the Creamy Protein Spread
- In a medium bowl, combine Greek yogurt, cottage cheese, Dijon mustard, dill, garlic powder, salt, and pepper. Mix well until smooth and creamy.
Step 2: Slice the Cucumbers
- Using a mandoline or sharp knife, thinly slice the cucumber into even, round slices. Pat dry with paper towels to prevent soggy sandwiches.
Step 3: Assemble the Sandwiches
- Lay out the bread slices. Spread a generous layer of the protein mixture (about 2-3 tablespoons) onto each slice.
- Layer cucumber slices evenly onto four slices of bread. Top with spinach leaves and a sprinkle of chives if using.
- Cover each with the remaining bread slices, spread-side down. Gently press to secure.
Step 4: Serve
- Slice sandwiches in half or quarters. Serve immediately, or wrap and chill for later enjoyment.
Notes for the Perfect High-Protein Cucumber Sandwich
- Remove extra moisture from cucumbers to keep your sandwich crisp. Learn more about cucumber prep here.
- Use thick, hearty bread to prevent sogginess from the spread.
- You can use any high-protein bread for an extra protein boost; learn more about options here.
High-Protein Cucumber Sandwich Variations
- Vegan Protein: Substitute Greek yogurt and cottage cheese with silken tofu and vegan yogurt.
- Chicken Boost: Add shredded, cooked chicken breast to the protein spread for extra heartiness.
- Spicy Kick: Mix a pinch of red pepper flakes or a dash of hot sauce into the spread.
Required Equipment
- Bread knife
- Cutting board
- Medium mixing bowl
- Mandoline slicer or chef’s knife
- Measuring cups and spoons
High-Protein Cucumber Sandwich Storage Instructions
- Wrap sandwiches tightly in plastic wrap or store in an airtight container in the fridge.
- Best enjoyed within 24 hours for maximum freshness; can last up to 2 days if well wrapped.
- If meal-prepping, keep cucumbers separate until ready to eat to retain crunch.
Pairings & Serving Recommendations
- Pair with a handful of baked pita chips and hummus for a high-protein, balanced meal.
- Serve alongside a crisp green salad or a cup of tomato soup for a heartier lunch.
- Chill and slice into fingers for a light party appetizer or tea sandwiches!
High-Protein Cucumber Sandwich Pro Tips for Success
- Let your assembled sandwich chill for 10-15 minutes for flavors to meld and the spread to set.
- Try different fresh herbs such as mint or basil for a unique flavor twist.
- Swap in high-protein sprouted bread for extra nutrition; see more delicious bread ideas on Cookie + Kate.
High-Protein Cucumber Sandwich FAQ
- Can I make this sandwich gluten-free?
- Yes! Just swap the bread for your favorite gluten-free whole grain bread.
- Is there a dairy-free version?
- Absolutely—try unsweetened soy yogurt and blended silken tofu for a creamy, high-protein spread.
- How much protein is in each sandwich?
- Each sandwich offers approximately 17-20 grams of protein, depending on your bread and dairy choices.
Prep time: 10 minutes | Total time: 15 minutes | Servings: 4
Ingredients
- 4 slices whole grain bread
- ½ cup low-fat cottage cheese
- ¼ cup Greek yogurt, plain
- ½ medium cucumber, thinly sliced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon chives, chopped
- ¼ teaspoon black pepper
- ⅛ teaspoon sea salt
- 1 teaspoon lemon juice
- 1 tablespoon hummus (optional, for spreading)
Instructions
-
1In a small bowl, mix cottage cheese, Greek yogurt, lemon juice, chopped dill, chives, black pepper, and sea salt until well combined.
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2Lay out the bread slices. Spread a thin layer of hummus on two of the slices, if using.
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3Evenly distribute the cottage cheese mixture over the hummus (or directly on the bread if not using hummus).
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4Top the mixture with cucumber slices, overlapping them slightly for even coverage.
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5Place the remaining bread slices on top, press gently, and slice each sandwich in half. Serve immediately.
CLICK FOR NUTRITION INFO
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Approximate Information for One Serving
Serving Size:
1 serving
Calories:
270cal
Protein:
18 gg
Fat:
6 gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
32 gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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