Variety of protein sandwich fillers for your rugby playing teenager’s packed lunches or eating on the go when travelling to and from rugby games and training.
I am sharing my teen’s 6 favourite protein fillings. He always asks for bagels instead of bread though; claims they’re better for maintaining weight. If this sandwich or bagel is being packed and eaten later, top tip is to toast it slightly to keep it’s shape. If you don’t, the bread or bagel turns out a little soggy.
1. BBQ Chicken
Take any leftover cooked chicken (Chargrilled whole chicken, caramel baked chicken or grilled chicken), chop it finely so it doesn’t fall out of the sandwich or bagel, and simply mix with BBQ sauce until it binds together well. Any BBQ sauce will do, but careful not to use too much or the filling will be tart. You need just enough to bind it, not have excess sauce.
2. Bacon and Egg Mayonnaise
For 1 bagel or sandwich, you need 2 rashers of bacon (any) and 1 egg.
Grill the bacon (it’s super quick in the air fryer) and boil the egg till hard.
Make the egg mayonnaise by squishing the egg with a fork in a bowl, add half a tablespoon mayonnaise and 1/4 teaspoon Ketchup. Mix well, and then season very generously with salt and pepper.
To assemble spread the egg mix on both sides of the bagel or bread. Rip the bacon into small pieces and scatter on top of the egg. (If you don’t rip the bacon, when you bite into it the egg will leak out. Easy eating this way.)
3. Gammon and ‘Gravynaise’
Using leftover Gammon from your roast dinner, slice thinly and cut into bite size pieces.
Create your Gravynaise by mixing 4-5 teaspoons leftover gravy with 2 teaspoons mayonnaise. (It’s easier to mix if you warm your gravy to loosen the gelatine first).
Spread onto the bread or bagel, and top with the gammon.
4. Ham, Cream Cheese and Tomato Puree
Spread low fat cream cheese on your bread or bagel, and add 1/2 teaspoon tomato puree spread evenly. Layer over slices of ham (don’t be shy here) and enjoy!
5. Chicken, Lettuce and Perinaise
Use leftover chicken breast or if you haven’t got any, quickly cook a chicken breast in the air fryer, which you then slice thinly.
Spread Nando’s Perinaise on both sides of the bread or bagel and add lettuce and chicken slices.
6. Tuna Mayonnaise
1 tin tuna is drained and mixed with 1 tablespoon mayonnaise to use some of this for your filling.
Add sweetcorn if you like extra crunch. My teen doesn’t like any veg in his tuna bagels, hence the photo showing you without.