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Grown Up Grilled Cheese with Avocado-Apple Salad

March 19, 2018

Did you know athletes require more protein than the average sedentary adult? Keep reading to learn about protein — plus a recipe for protein-rich grown up grilled cheese!

Grown Up Grilled Cheese with Avocado-Apple Salad | Running on Happy

Did you know athletes require more protein than the average sedentary adult? For the sedentary adult, the recommended amount of protein is 0.8 grams of protein per kilogram of body weight each day. An athlete requires more at 1.2-1.7 grams per kilogram (or 1.4 g/kg for an endurance athlete on the high range). It’s quite a difference when you break it down. While many sedentary individuals are indeed getting more protein than necessary, sometimes athletes don’t get as much as they need.

Proteins are the building blocks of life. The primary function of protein is to build and repair tissues in the body. Easy options for added protein include milk and dairy, meat and poultry, fish, beans, peanut butter, and of course, eggs. Find out more about protein and diet here.

Grown Up Grilled Cheese with Avocado-Apple Salad | Running on Happy

As I’ve ramped up my activity level in the last few weeks, I’ve been on a quest to add more protein to my diet. I don’t eat a ton of meat but fish has been making regular appearances on our dinner plates. I’m not a huge fan of peanut butter so that hasn’t been a good option for me. And I try not to eat a lot of dairy since it doesn’t always agree with me. Buuuut every so often I indulge a little bit, especially when I’m making lunch for my kids (I’m a sucker for a good grilled cheese).

Since I rarely eat grilled cheese these days, I decided my grilled cheese needed a bit of a facelift. Added maturity, one might say. As I stood at the stove flipping sandwiches for my kids the other day, I wondered to myself how I could up the ante on one of my favorite lunches and make it a little more… grown-up. No sooner had I thought it than I had a lightbulb moment and got to work. When I finally wanted to try and make my grown-up version after finishing the kids, I got back into the kitchen and the stove wouldn’t heat back up, I didn’t have a clue what went wrong but it was safe to say I looked into different companies for their stove repair options, I wanted my grilled cheese! I didn’t manage to make it the first time, but it’s here now!

Did you know athletes require more protein than the average sedentary adult? Keep reading to learn about protein -- plus a recipe for protein-rich grown up grilled cheese! #ad

In my grown up sandwich, I used two different cheeses plus added AllWhites® eggs and “bacon bits.” The final result? Perfection. The sandwich was flavorful, satisfying, gooey, and grown up! I got my added protein, my dairy fix, and I wasn’t eating a run-of-the-mill grilled cheese sandwich.

Grown Up Grilled Cheese with Avocado-Apple Salad

Ingredients

For the sandwich

  • I Tbsp butter, divided
  • 1/3 C AllWhites® Eggs
  • 2 pieces of whole wheat bread
  • 2 slices of cheese (your choice)
  • 1/2 Tbsp imitation bacon bits

For the salad

  • 1/2 apple, sliced
  • 1/2 avocado, pitted and sliced
  • 1 tsp lemon juice
  • 1 tsp honey
  • pinch of fine grain sea salt, optional
Directions

Make the eggs

In a small omelette pan, heat 1/2 tablespoon of butter over medium to medium-high heat. Once butter is melted, pour the egg whites into the pan. Scramble the egg whites. Set aside.

In a skillet, heat 1/4 tablespoon of butter over medium heat. Place one piece of bread on the melted butter. Top with one piece of cheese, the egg whites, and imitation bacon bits. Place second piece of cheese on top of the eggs, then top off the sandwich with the last piece of bread. Spread the remaining butter on the top piece of bread.

Cook until the bottom slice of bread is browned, then carefully flip over. The cheese may not be melted all the way so make sure to keep a finger on the sandwich as you’re flipping to avoid it falling apart. Sandwich is done when both sides are evenly grilled and lightly browned.

Make the salad

While the sandwich is grilling, make the salad. Arrange alternating apple and avocado slices on a plate. Drizzle lemon juice on top. Let sit for a minute or two, then drizzle with honey. Add a very small pinch of fine grain sea salt if you wish.

Voila! Time to sit and enjoy your grown up lunch!

Grown Up Grilled Cheese with Avocado-Apple Salad | Running on Happy

Added Protein Tastes Great!

Grown up grilled cheese is a super easy and delicious way to add protein to your diet. The added flavors of the avocado-apple salad really bring it all together. This meal is great for ladies who lunch, athletes who need just a bit more protein, and yes, even kids. My kids loved this grilled cheese even when I wanted it all to myself!

If you’re looking for more recipes with added protein, there are a lot more recipes here. You can search by meal, dish type, or dietary needs.

Grown Up Grilled Cheese with Avocado-Apple Salad | Running on Happy

I should also add aside from cooking and baking with AllWhites, I’ve been known to add egg whites to my smoothies. What can I say? They’re convenient, fat-free, cholesterol-free, low-calorie AND pasteurized!

Enjoy!

xo

Let’s talk!

Want to win AllWhites eggs? You can enter by answering this simple question in the comments below*:

What activity are YOU using protein to fuel? —> running for me!

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Linking up with Annmarie and Deborah for their Meatless Mondays linkups.

*One winner will be selected at random and will be announced on Friday, March 23, 2018. The winner will be contacted by email. If a valid email address is not available, a new winner will be chosen. Winner has 24 hours to respond to winning email. After 24 hours, a new winner will be selected. Contest is void where prohibited.

 

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General  / Hydration & Nutrition  / Sandwiches and Mains

26 Comments


Wendy
March 19, 2018 at 7:37 am
Reply

I eat eggs all the time–I feel like eggs are the best recovery food out there! This would be a nice variation to my fried egg sandwiches!



patrick@looneyforfood.com
March 19, 2018 at 7:49 am
Reply

Give me all the protein and this grilled cheese! I love the salad as well. Avocado and apple go so well to together.



Deborah @ Confessions of mother runner
March 19, 2018 at 8:39 am
Reply

Eggs are a huge part of my diet and I love them in sandwiches too. Everything is better with cheese 🙂



Sarah
March 19, 2018 at 8:59 am
Reply

Loving this update! We go in phases eating a lot of eggs and apples and avocado are such a great combination and a personal fav.



Kimberly
March 19, 2018 at 9:36 am
Reply

Thanks for showing a super easy way to ramp up a grilled cheese sandwich! Alos loving the avocado and apple salad – I would have never thought to put those two things together!



Chrissy
March 19, 2018 at 9:49 am
Reply

Yum! Kind of like an elevated breakfast sandwich, and I’m all about that 🙂 I love that you added the egg whites for protein. And the side salad sounds really good too!



Marcia
March 19, 2018 at 9:58 am
Reply

What a fun “grown-up” twist on a classic! I haven’t had a grilled cheese in eons.



Celia (Chicago Jogger)
March 19, 2018 at 2:27 pm
Reply

I love egg sandwiches for lunch! Great idea.



Emily
March 19, 2018 at 3:01 pm
Reply

My mouth is wwattteriinnnggg! This has brought back such childhood nostalgia. Making ASAP



Kimberly Hatting
March 19, 2018 at 4:03 pm
Reply

Well, I guess I could say I need protein to fuel all the insane burpees I’ve added to my life in recent months (ahem). Also, there are a few half marathons coming up 😉 I LOVE grilled cheese (I always use cheddar), but never thought of adding eggs or bacon to them. YUM!



Anna @ Pipers Run
March 19, 2018 at 4:13 pm
Reply

I often put a fried egg in my grilled chesee sandwiches! Thr apple avocado salad sound great, I’m going to give this a go!



Abbey Sharp
March 19, 2018 at 4:17 pm
Reply

Mmm love this sammie combination! I must give it a try



Michelle @ Running with Attitude
March 19, 2018 at 6:02 pm
Reply

This is a great step up from a typical grilled cheese – and the avocado apple salad sounds great! Thanks for sharing this!



Jenn
March 19, 2018 at 7:58 pm
Reply

I love eggs and Mr PugRunner eats these egg whites all the time.

My current favorite grilled cheese is extra sharp cheddar with crispy bacon, green apple slices and a little mustard. It’s so yummy.



Chelsea
March 19, 2018 at 8:34 pm
Reply

Oh man, this post makes me so hungry for a yummy grilled cheese! This sounds amazing!!!



Lora @ Crazy Running Girl
March 19, 2018 at 11:39 pm
Reply

Yumm! I am obsessed with grilled cheese. 🙂



Angela @marathonsandmotivation.com
March 20, 2018 at 12:19 am
Reply

Yum! I love this idea for a sandwich…all my faves wrapped into one! I can’t wait to try it!!



Mikki
March 20, 2018 at 10:09 am
Reply

Love this adult version grilled cheese! And that salad!! YUMO!! Great flavor combo’s for sure!



Esther
March 20, 2018 at 2:00 pm
Reply

Such a clever idea! I love eggs AND grilled cheese but never thought to put them together before!
And that salad looks amazing!



Jill Conyers
March 20, 2018 at 8:07 pm
Reply

The avocado and apple salad sounds so good.



Annmarie
March 21, 2018 at 4:27 am
Reply

Oooh I just love the flavor combo – looks absolutely divine!



Kathryn @ Dancing to Running
March 21, 2018 at 6:25 am
Reply

What a great twist to a classic meal. I would have never though to add eggs to the classic grilled cheese, and the addition of bacon sounds delicious!



Judy @ Chocolaterunsjudy
March 21, 2018 at 9:08 am
Reply

OMG, I don’t get people who don’t like PB. My parents don’t. My husband just tolerates it. And if I could eat it all day every day without gaining weight, I would! But it doesn’t really have a lot of protein.

I make savory french toast (basically batter dipped sandwiches) a lot. To die for. 🙂

I would never have thought to pair apple with avocado though!



lindsey @ livinglovingrunner
March 21, 2018 at 10:18 am
Reply

I love me some avocado…but haven’t tried it in a grilled cheese type of meal! Interesting!



Laura
March 21, 2018 at 1:27 pm
Reply

Ooh, drooling! Grilled cheese always gets me too. I love the addition of egg whites! I learned that my body reacts to yolk so I mostly use whites but they aren’t always so tasty on their own.



Farrah
March 23, 2018 at 8:23 am
Reply

I used to hate cheese, but I’ve definitely changed my mind on some of em’–this looks delicious, and I love the addition of apples + avocados for the salad! *-*



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