Ingredients
For the sandwich
- 2 slices high-protein or whole-grain bread
- 150 g sliced turkey breast or lean turkey ham
- 1 large egg
- 30 g reduced-fat cheddar or mozzarella
- ½ medium onion, thinly sliced
- 1 tsp olive oil
- 1 tsp butter
- 1 tsp Dijon mustard
- 1 tbsp Greek yogurt
- ¼ tsp garlic powder
- ¼ tsp smoked paprika
- Salt and black pepper, to taste
- Optional: lettuce, tomato, or pickles
For serving
- 100–150 g air-fried or baked potato chips
- 2 tbsp Greek-yogurt dipping sauce
Instructions
- Caramelize the onions: Heat olive oil in a skillet over medium-low heat. Add sliced onion, season with a pinch of salt, and cook for 6–8 minutes until soft and golden. Remove and set aside.
- Cook the turkey: Add the turkey slices to the same skillet. Cook for 1–2 minutes per side until lightly browned.
- Cook the egg: Fry the egg in the skillet until the white is set and the yolk reaches your preferred doneness.
- Make the sauce: Mix Greek yogurt, Dijon mustard, garlic powder, smoked paprika, black pepper, and a tiny pinch of salt.
- Toast the bread: Lightly butter the bread and toast both slices in the skillet until golden and crisp.
- Assemble: Spread the yogurt-mustard sauce on the bread. Layer on the turkey, cheese, fried egg, and caramelized onions.
- Finish: Place the second slice of toast on top and gently press the sandwich together. Slice in half.
- Serve: Pair with baked or air-fried potato chips and Greek-yogurt dip.
💪 Protein Boost
For an even higher-protein version, use 200 g turkey breast + 2 eggs + 40 g reduced-fat cheese + high-protein bread. This can bring the sandwich to roughly 60–65 g protein, depending on the brands used.
Tip: For a leaner version, skip the butter and use a nonstick pan, while keeping the Greek-yogurt sauce for moisture and extra protein.
