Bodybuilding Grilled Cheese Sandwich

1 Sandwich453 cals

It’s time to take your lunch game up a notch with an easy to make Bodybuilding Grilled Cheese Sandwich! If you’re craving a grilled cheese and want a healthy, delicious, and high protein alternative…you’re going to love this recipe!

The first thing you need for this recipe is your favorite bread! I like using whole wheat but use whatever bread fits your macros that day. You can also scale the recipe if you want more than 1 bodybuilding grilled cheese sandwich using the slider in the recipe card below.

Put your bread off to the side and take out a stovetop pan or griddle. Turn your burner on medium heat and coat your pan or griddle with some non-sticking cooking spray.

Once your pan or griddle heats up, add in and cook 1 large whole egg. However you cook your egg is completely up to you. Sunny side? Over easy? Hard? Let me know your preference in the comments below!

Continue by adding in and cooking 2 large egg whites. The goal with your eggs is to try and make them the same size as your bread. Do your best to “shape” them with your spatula.

Put your eggs off the side and take out the rest of your ingredients.

Healthy Grilled Cheese

Spread 1/2 tablespoon of hummus on top of each piece of your bread. I like sun-dried tomato & basil.

On top of your hummus add 2 slices total of sharp cheddar cheese, 1 slice total of American cheese, and 2 pieces total of turkey bacon.

If you don’t like the cheese I’m using then use whatever type of cheese you want.

Place your cooked egg whites and egg onto one of your pieces of bread and close off your sandwich with your other piece.

Pour 1/4 tablespoon of olive oil onto the top of each side of your bodybuilding grilled cheese sandwich and evenly distribute it with your finger. You should have enough olive oil to cover both sides.

Coat your pan or griddle with some more non-sticking cooking spray as well as the side of your sandwich that’s going onto your pan or griddle. Coating your sandwich is optional but will make it “crisp up” even more.

Put the coated side down onto your pan or griddle and press down on your sandwich while it’s cooking. Let it cook for 2-3 minutes or until your cheese starts to melt.

Coat the top of the exposed side with some non-stick cooking spray, flip over your bodybuilding grilled cheese sandwich, and repeat!

Diet tip? You can easily cut down on the fat in this recipe by using reduced or fat free cheeses.

Pair this sandwich with some Simple Low Carb Pizza Chips!

Bodybuilding Grilled Cheese Recipe

Bodybuilding Grilled Cheese Sandwich

High protein lunch, Bodybuilding Grilled Cheese style! This healthy grilled cheese sandwich is easy to make and packed with flavor.
4.75 from 4 votes
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Course
Cuisine: American
Keyword: grilled cheese, healthy grilled cheese, protein grilled cheese
Servings: 1 Sandwich
Calories: 453kcal
Cost: $2.05

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  • 2 Pieces Bread - I like whole wheat
  • 2 Slices Cheddar Cheese - Fat Free Sharp
  • 1 Slice American Cheese - Fat Free
  • 2 Pieces Turkey Bacon - or Bacon
  • 1 Tablespoon Hummus - Sundried Tomato & Basil (½ Tablespoon on each piece of bread)
  • 2 Large Egg Whites
  • 1 Large Whole Egg
  • ½ Tablespoon Olive Oil - ¼ Tablespoon on each piece of bread


  • Separately cook your Turkey Bacon, Large Egg, and Large Egg Whites however you want to (the goal is to make your eggs fit into your sandwich so try and make them as big as your pieces of bread)
  • Take out your Bread and start by spreading ½ your Hummus on each piece
  • 2 Slices Cheddar Cheese on one piece
  • 1 Slice American Cheese on the other
  • Evenly divide up your Turkey Bacon
  • Place your cooked Large Egg + Egg Whites on one piece
  • Close off your sandwich and spread ¼ Tablespoon Olive Oil on both the top and bottom
  • Take out a stovetop pan or griddle, turn your burner on Medium Heat, and coat it with some non-stick cooking spray
  • Coat the side of your sandwich that’s going down onto the pan with some non-stick cooking spray
  • Cook that side while pressing down until your cheese is melted (usually around 2-3 minutes)
  • Coat the other side with some non-stick cooking spray and repeat until your cheese is melted



Calories in the WHOLE recipe:
  • Calories: 454
  • Fat: 18g
  • Saturated Fat: 3g
  • Sodium: 985mg
  • Carbs: 33g
  • Fiber: 5g
  • Sugar: 6g
  • Protein: 40g


Calories: 453kcal | Carbohydrates: 33g | Protein: 40g | Fat: 18g | Saturated Fat: 3g | Sodium: 985mg | Fiber: 5g | Sugar: 6g


  1. Daisy on July 28, 2023 at 2:39 pm

    5 stars
    I’m a big fan of sandwiches but since I’ve started my journey of going to the gym to better my health I had to take a break from what I used to eat and making this was absolutely amazing 🥹 the hummus really pulled everything together and I love the protein to cal ratio. Thank you for this!

    • Derek Howes on August 3, 2023 at 7:35 pm

      Love it Daisy! Glad you liked it.

  2. verdayne seals jr. on April 19, 2017 at 12:00 am

    I have tried this and it tastes ausome, have substituded diferend cheese’s to mix it up.

  3. Josh Koop on February 8, 2016 at 12:00 am

    Looking forward to trying this as I am having it for lunch each day! Thanks for the idea!

    • herb on November 11, 2020 at 11:50 am

      4 stars
      Hope you working out as you eat each of these daily. Seems like its meant for bodybuilding. That 985mg of daily salt is no joke though if you just lazing about.

  4. pawlished on May 11, 2015 at 12:00 am

    How do we avoid the processed cheese? ekkk

  5. Kym on February 15, 2015 at 12:00 am

    I do not eat bread. I wonder if cauliflower bread/toast would work?

    • Derek Howes on February 19, 2015 at 12:00 am

      If you do it right, definitely!

  6. Kandle on February 4, 2015 at 12:00 am

    I’ve been trying to stay away from bread, but this looks amazing. Can’t wait to try it! Favorite sandwich is chicken pesto panini!

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