Curried Turkey Salad Sandwich
Cold turkey strips tossed with curry powder, chili, yogurt, mayo, scallion, and a squeeze of lemon, then loaded onto whole wheat buns with fresh cucumber slices. 5 minutes, zero cooking, 30g protein, 546 kcal.
The dressing does the work: warm curry and chili against cool nonfat yogurt, with lemon juice pulling the whole thing sharp. It turns basic deli turkey into a sandwich you actually look forward to opening at lunch.
Ingredients
- turkey breast 6 slices
- scallion 1
- cucumber 0.25
- yogurt, nonfat 3 tablespoons
- mayonnaise 1.5 tablespoons
- curry powder 0.5 teaspoon
- chili powder 1 pinch
- lemon juice 1 squeeze
- buns, whole wheat 2
Method
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Cut the turkey slices into strips. Slice the scallion into rings and slice the cucumber into thin slices.
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Put the turkey pieces in a bowl along with the yogurt, mayonnaise, curry powder, chili powder, scallion and lemon juice. Season with pepper and salt and mix well.
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Cut the buns in half and spread with the turkey curry salad, then add the cucumber and the other halves of the buns on top.
Toast the buns in the oven for two minutes before loading them. Warm, crispy bread against cold curried salad is the texture layer this sandwich doesn't have otherwise. If you have leftover roasted turkey or chicken, pull it apart with two forks instead of using deli slices. The shredded pieces hold more dressing in every bite.
Behind this recipe
Can I use chicken breast instead of turkey?
Yes. Chicken breast, leftover roast chicken, or rotisserie chicken all work. The macros stay nearly identical since turkey breast and chicken breast have similar protein-per-gram profiles. Shredded chicken actually holds the curry dressing better than sliced deli meat.
Is 30 grams of protein enough for one meal?
More than enough for most goals. Research found the body keeps building muscle well beyond the old 30g-per-meal ceiling. That number came from studies that stopped measuring too early. This sandwich lands right at 30g, which puts it comfortably in the range where muscle protein synthesis is fully active.
Read the full evidence reviewCan I make the curry salad ahead for tomorrow?
The curry salad itself holds well overnight in the fridge. Keep the cucumber slices separate and add them right before eating so they stay crisp. Assemble the sandwich fresh, or the buns go soggy. If you are packing it for work, bring the salad in a container and the buns in a bag.
