High Protein Soft Cheese and Avocado Sandwich

Fuel your day with this High Protein Soft Cheese and Avocado Sandwich, a deliciously nutritious meal packed with creamy textures and fresh flavors. Wholesome whole grain or high-protein bread provides a hearty foundation, while a generous layer of mashed avocado mixed with zesty lemon juice creates a smooth, tangy spread. Soft ricotta or cottage cheese adds a protein-rich creaminess, perfectly complemented by crisp arugula or spinach, juicy tomato slices, and a drizzle of olive oil for extra depth. For an optional superfood boost, sprinkle chia seeds for added crunch and even more protein power. Ready in just 10 minutes without any cooking, this sandwich delivers a satisfying balance of indulgence and health—perfect for quick lunches, post-workout meals, or on-the-go snacks.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

Ingredients

• 2 slices Whole grain or high protein bread
• 0.5 medium Avocado
• 0.5 cup Soft cheese (ricotta or cottage cheese)
• 1 teaspoon Lemon juice
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Arugula or spinach
• 1 small Tomato
• 1 teaspoon Olive oil
• 1 teaspoon Chia seeds (optional)

Directions

Step 1

Start by toasting the whole grain or high protein bread slices to your desired level of crispiness.

Step 2

While the bread is toasting, cut the avocado in half, remove the pit, and scoop out the flesh into a bowl. Use a fork to mash the avocado until smooth.

Step 3

Add the lemon juice, salt, and black pepper to the mashed avocado and mix well to combine. Adjust seasoning to taste.

Step 4

Thinly slice the tomato. If using, wash and pat dry the arugula or spinach leaves.

Step 5

Once the bread is toasted, spread the soft cheese evenly over one side of each bread slice.

Step 6

On one slice of bread, layer the mashed avocado mixture, followed by slices of tomato and the arugula or spinach leaves.

Step 7

Optional step: Sprinkle chia seeds over the arugula or spinach for an additional protein boost.

Step 8

Drizzle the olive oil over the top to add a slight richness and keep the sandwich moist.

Step 9

Top with the other slice of bread, cheese side down, pressing gently to hold the sandwich together.

Step 10

Slice the sandwich in half, if desired, and serve immediately.

Nutrition Facts

Serving size	(410.6g)

Amount per serving	% Daily Value*
Calories	693.9

Total Fat 38.6g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 2.8g
Cholesterol 37.3mg	0%
Sodium 2256.3mg	0%
Total Carbohydrate 61.7g	0%
Dietary Fiber 13.6g	0%
Total Sugars 15.6g
Protein 26.9g	0%

Vitamin D 0IU	0%
Calcium 269.3mg	0%
Iron 4.7mg	0%
Potassium 880.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.5%

Protein: 15.3%

Carbs: 35.2%