Protein Partners For Grilled Cheese Perfection

Grilled cheese is a classic comfort food, but it's not always the healthiest option. Luckily, there are ways to boost the protein content of your grilled cheese sandwich and make it more nutritious. From adding eggs, hummus, and turkey bacon to incorporating natural sliced turkey breast and avocado, you can create a delicious and satisfying meal. So, get your skillet ready, and let's dive into the world of protein-packed grilled cheese!

Turkey, chicken, or bacon

There are several ways to incorporate turkey, chicken, or bacon into a grilled cheese sandwich.

Turkey

A grilled cheese with turkey is a great way to use up any leftover turkey you might have in the fridge. You can use any cut of turkey, although it's best to avoid the skin as it can become soggy. Simply slice, shave, or dice the turkey and add it to your grilled cheese. You can also add some bacon and brie to balance out the saltiness of the bacon and the sweetness of the cranberry sauce.

Chicken

For a chicken grilled cheese, you can use leftover cooked chicken or buy pre-cooked chicken to save time. One recipe suggests combining chicken with shredded cheese (Colby Jack is recommended) and green olives, and then piling this mixture onto buttered sourdough bread. The sandwich is then baked in the oven until the bread is golden and crispy.

Bacon

Bacon grilled cheese is a classic combination that takes the traditional grilled cheese to the next level. You can cook the bacon until crisp and then use the bacon grease to cook the sandwich in the same pan, adding extra flavor. Sourdough bread is a good choice to hold all the melted cheese.

Turkey Bacon

If you're looking for a healthier option, you can also try turkey bacon in your grilled cheese. One recipe suggests spreading hummus (sun-dried tomato and basil flavor) on whole wheat bread, adding sharp cheddar cheese, American cheese, and turkey bacon, and then cooking the sandwich in a pan with olive oil.

Hummus

If you prefer a more traditional grilled cheese, you can use hummus as a dip. Cut your grilled cheese sandwich into triangles and dip them into a bowl of hummus. This adds variety to your meal and makes it more interactive and fun.

High-Protein Hummus Recipe

You can also make your own high-protein hummus at home by blending chickpeas, cottage cheese, lemon juice, tahini, olive oil, garlic cloves, salt, and cumin. This recipe increases the protein content of classic hummus while retaining its creamy texture and delicious flavour.

Serving Suggestions

Avocado

Bread

For the base of your sandwich, it's best to use a sturdy and firm type of bread that can hold up to the soft filling. White Bloomer or Sourdough are great options, and it's even better if you can get your hands on a seeded variety like poppy or sesame. These seeds add a nice crunch and extra flavour to your sandwich. If you're feeling fancy, you can also try using an English Muffin or even a seeded loaf for that extra texture.

The star of the show, avocado, should be ripe but not bruised. When you press it, it should be slightly soft, and the pip should come out easily. Make sure to remove the skin and thinly slice the avocado to give your sandwich a nice, stable texture. You don't want your sandwich to turn into a mushy mess!

Cheese

When it comes to cheese, the options are endless. You can use Colby, Monterey Jack, Sharp Cheddar, Gruyere, or Provolone. Get creative and experiment with different combinations to find your favourite! Just make sure the cheese melts well so you can get that gooey, stringy goodness we all love in a grilled cheese sandwich.

Seasoning

Don't skimp on the seasoning! Avocado is delicious, but it's even better when it's properly seasoned. Flaky Sea Salt and Cracked Black Pepper are must-haves, and if you want to add a little kick, sprinkle on some Chipotle Flakes for a nice smoky, spicy flavour. Regular chilli flakes will also do the trick if that's what you have on hand.

Extras

Now, if you're feeling adventurous, you can take your avocado grilled cheese to the next level with some extra ingredients. Bacon is a classic pairing with avocado, and it adds a nice crispy texture to your sandwich. You can also try adding in some deli meat like turkey or tomato slices for a more substantial sandwich. And if you're serving this for brunch, why not top it off with a fried or poached egg?

Cooking

When it comes to cooking your sandwich, preheat your skillet or pan to medium heat. Spread butter on the outside of your bread and place it butter-side down in the pan. Add your cheese, avocado, and any other fillings, then top it off with another slice of bread and butter. Let it cook for a few minutes until the bread is golden and crispy, then flip and cook the other side.

There you have it! A delicious and protein-packed avocado grilled cheese sandwich. Enjoy it as a quick lunch, a lazy weekend brunch, or even as a fun dinner option. It's sure to be a crowd-pleaser!

Eggs

Fried Egg Grilled Cheese

A classic combination is to add a fried egg to your grilled cheese sandwich. You can cook the egg to your preferred doneness, such as sunny-side up or over easy, and season it with salt and pepper. Assemble your grilled cheese sandwich as usual, adding the fried egg as an extra layer. This creates a hearty and indulgent sandwich that is perfect for breakfast, lunch, or a snack.

Egg-in-a-Hole Grilled Cheese

For a fun twist on the classic grilled cheese, try the "egg-in-a-hole" method. Cut a circle out of the center of your bread slices and toast them in a skillet. Then, break an egg into each hole, season with salt and pepper, and cook until the eggs are lightly set. You can then assemble your grilled cheese sandwich as usual, with the egg-in-a-hole bread slices as the base. This method creates a unique presentation and adds a soft-cooked egg texture to your sandwich.

Scrambled Egg Grilled Cheese

Another option is to incorporate scrambled eggs into your grilled cheese. Simply scramble your eggs in a skillet and season them to your liking. You can then use the scrambled eggs as a filling for your grilled cheese sandwich. This allows you to enjoy the creamy texture of scrambled eggs along with the melted cheese.

Omelette Grilled Cheese

If you're feeling adventurous, you can create a grilled cheese sandwich with an omelette as the star ingredient. Prepare a small omelette with your favourite fillings and cook it until just set. Use the omelette as the base for your sandwich, adding cheese slices and any additional toppings of your choice. This method allows you to get creative and include a variety of ingredients within your omelette.

Health and Nutrition Considerations

When adding eggs to your grilled cheese, it's important to consider the overall health profile of your sandwich. Eggs are a good source of protein and can contribute to a balanced meal. However, depending on the other ingredients and cooking methods used, your sandwich's calorie, fat, and sodium content can vary significantly. If you're aiming for a healthier option, consider using whole wheat bread, reduced-fat or fat-free cheese, and cooking methods like grilling or baking instead of frying. Additionally, you can pair your grilled cheese with a side salad or roasted vegetables to boost your nutrient intake.

Plant-based proteins

Sources of Plant-Based Proteins

• Cereals: Wheat, barley, oats, corn, and rice are significant sources of plant-based proteins, providing essential amino acids, fibres, carbohydrates, and other nutrients.
• Pseudo-cereals: Gluten-free grains such as quinoa, amaranth, and buckwheat, which are rich in amino acids, antioxidants, and other beneficial compounds.
• Legumes: Beans, peas, lentils, and peanuts are excellent sources of plant-based proteins, offering high protein and fibre content while being low in lipids.
• Oilseeds: Crops such as rapeseed, sunflower, and soybean, which are grown for their edible oils and are also a good source of plant-based proteins.
• Nuts: Almonds, cashews, walnuts, and pistachios are rich in healthy fats and provide high levels of plant-based proteins, making them a nutritious addition to any diet.

Benefits of Plant-Based Proteins in Grilled Cheese

When it comes to grilled cheese, plant-based proteins offer several advantages:

• Nutritional Value: Plant-based proteins can help boost the protein content of grilled cheese, making it a more nutritious option. For example, adding plant-based proteins like PurePro faba protein can increase the protein content to 6.5g per 100g serving.
• Melt and Texture: Plant-based proteins can improve the melt and texture of grilled cheese, making it gooey and stretchy. The addition of ingredients like tapioca starch and nutritional yeast helps create a smooth and creamy texture.
• Taste and Colour: Plant-based proteins can provide a neutral taste and colour, allowing them to blend seamlessly into grilled cheese without altering the desired flavour profile.
• Versatility: Plant-based proteins offer versatility in creating grilled cheese sandwiches. For instance, vegan cheddar cheese made with cashews and carrots can be spread on bread and grilled to create a delicious and satisfying sandwich.
• Health Benefits: Plant-based proteins offer various health benefits, including improved bone density and increased lean body mass. They are also a good option for individuals with lactose intolerance or milk allergies.

Challenges and Modifications

While plant-based proteins offer numerous benefits, there are some challenges to consider:

• Sensory Experience: One of the main challenges is creating a plant-based grilled cheese that matches the sensory experience of traditional dairy cheese. Finding the right balance between taste, texture, and nutrition is crucial.
• Protein Gap: Plant-based cheeses often have lower protein content compared to dairy cheese. However, by using ingredients like PurePro faba protein, it is possible to boost the protein content and bring plant-based cheeses closer to the nutritional standard of dairy cheese.
• Functional Properties: Plant-based proteins may require modifications to improve their functional properties, such as solubility, emulsification, and gelation. Physical, chemical, and biological modifications can be applied to enhance these properties and create a more appealing grilled cheese experience.

Frequently asked questions