High protein Vegan Fitness sandwiches

If you’ve ever tried to hit your health or physique goals while living off supermarket sandwiches… you’ll know the struggle is real. Most pre-made sandwiches are packed with oil, sugar, salt, additives, and have very little protein. They’re convenient, yes—but they don’t leave you feeling energised, nourished, or satisfied.

When it comes to something as basic and beloved as the humble sandwich, you can absolutely make choices that are higher-protein, whole-food focused, and incredibly delicious.

So today, we’re sharing three of our favourite healthy vegan sandwich fillings that have become staples for us.

Their fillings taste amazing, they keep you full for hours, and feel like proper café-style sandwiches—without any of the junk.

Let’s get started!

1. Coronation Chickpea Sandwich Filling

A creamy, lightly spiced twist on a classic. Chickpeas bring the fibre and fullness, the curry flavours make it feel indulgent, and dried mango adds a subtle sweetness.

Great for: meal prep, packed lunches, quick protein boosts, and anyone who loves a bit of sweetness with their spice.

Macros (per batch)

307 kcal, protein 12g, carbs 47g, fat 5g

The volume of the mixture is ideal for 4 slices of whole-wheat bread (which will add another 18g of protein).

---

Ingredients:

• 35g dried mango

• 1/2 can chickpeas

• 1 spring onion

• 1 tbsp coriander

• 4 tablespoons soya yoghurt (sugar-free)

• 1.5 teaspoon mild curry powder

• 1 teaspoon lemon juice

• Salt and pepper, to taste

Instructions:

1. Add 35g of DRIED mango to boiling water and let it sit for 5 minutes to soften.

2. Drain a can of chickpeas, save half for later and crush the rest with a potato masher.

3. Slice one spring onion, (you may know them as scallions or green onions), and add it to the chickpeas.

4. Chop 1 tbsp of coriander (AKA cilantro) and add it in along with 4 tbsp unsweetened soya yoghurt, 1.5 tsp mild curry powder, 1 tsp lemon juice, plus salt and pepper to taste and stir well.

5. Drain and chop the mango. Add it in and give it all a final mix.

---

2. Vegan egg and cress

If you miss egg mayo sandwiches—or just want something comforting and protein-packed—this one is a game-changer. Tofu gives you the perfect texture and a fantastic hit of protein, while a pinch of black salt adds that familiar “eggy” flavour.

Great for: post-workout, breakfast sandwiches, or a lighter high-protein lunch.

Macros (per batch)

261 kcal, protein 21g, carbs 12g, fat 16g

The volume of the mixture is ideal for 2-3 slices of whole-wheat bread (which will add another 9-13g of protein).

Equipment Needed:

• Blender (optional)

Ingredients:

• 100g firm tofu

• 50g silken tofu

• 2 tsp apple cider

• 1/2 tsp wholegrain mustard

• 1 tbsp cashew butter

• 1/2 tsp turmeric

• Salt and pepper to taste

• 1 pack of cress

Instructions:

1. Add 100g tofu into a bowl and mash into little pieces with a fork.

2. To another bowl, add 50g silken tofu, 2 tsp apple cider vinegar, ½ tsp wholegrain mustard, 1 tbsp cashew butter, ½ tsp turmeric, plus salt and pepper to taste and mix until smooth.

3. Alternatively, you could mix this in a blender but you would need to make multiple servings at once to ensure it can blend. If you want a really authentic eggy taste you can also add 1/8th tsp black salt, aka kala namak. I don’t add that as I never liked eggs, and this recipe tastes fantastic without it, especially when you add lots of cress.

4. Add the mayo to the tofu, mix and layer on the bread along with cress.

3. Tu-no mayo

This one has been a favourite in the vegan community for years. Mashed chickpeas, seaweed flakes, lemon, and a healthy mayo alternative give you all the nostalgic tuna mayo vibes, but in a totally plant-based, nutrient-dense way.

Great for: anyone craving a savoury, satisfying filling you can whip up in minutes.

Macros (per batch)

308 kcal, protein 21g, carbs 28g, fat 11g

The volume of the mixture is ideal for 4 slices of wholewheat bread (which will add another 18g of protein).

Equipment Needed:

• Food processor

• Blender

Ingredients:

• 30g sweetcorn

• 1/2 can drained chickpeas (120g)

• 1/2 sheet nori, shredded (or 1 tbsp nori flakes)

• 1/2 tbsp tamari

• 1 tbsp lemon juice

• Salt and pepper to taste

• 70g silken tofu

• 1/2 tsp wholegrain mustard

• 1 tbsp cashew butter

• 1 tbsp apple cider vinegar

• 1/4 tsp garlic powder (optional)

• 1/4 small red onion, chopped

Instructions:

1. Add hot water to 30g frozen sweetcorn and set aside. You could also use canned sweetcorn, which is tastier and has a superior texture.

2. Mash ½ can of chickpeas with a potato masher.

3. Add in ½ a shredded nori sheet to give a fish-like flavour (I personally choose to omit this step, preferring it without), ½ tbsp tamari, 1 tsp lemon juice and salt and pepper to taste. Mix well

4. For the mayo, add 70g silken tofu to a bowl along with ½ tsp wholegrain mustard, 1 tbsp cashew butter, 1 tbsp apple cider vinegar and ¼ tsp garlic and combine until smooth.

5. Pour the mayo over the ‘tuno’ mixture and combine.

6. Add in the drained corn and ¼ small chopped red onion and give it a final mix.

If you’re looking for more meals like this, then why not take a look at my vegan recipe e-book, ‘Where Do You Get Your Protein'! It's full of easy vegan recipes full of plant-based protein!

---

If you’d like help reaching your calorie goals in delicious ways, then check out our nutrition-packed plant-based meal plans .

We also offer 1:1 online coaching services and we would LOVE to work with you! If you’re serious about taking control of your health and fitness please get in touch and book a free call now.

Warmly,
Paul & Gemma
Hench Herbivore