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Crispy golden bread, melty cheese, and juicy seasoned chicken come together in this high protein chicken pizza toastie that tastes indulgent but comes together in under 10 minutes.

This is perfect if you are craving pizza, you know you are getting loads of protein plus a decent amount of calories.

Fresh out of the oven or air fryer, this toastie looks like something you would order at a café.

High Protein Chicken Pizza Toastie with 52g protein and only 470 calories. Crispy, cheesy, and ready in 10 minutes, this easy low-calorie pizza toast is perfect for a quick high-protein meal.

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The cheese bubbles at the edges, the parsley adds a pop of color, and when you slice it in half, you get that perfect stretchy cheese pull layered with tender chicken and rich tomato sauce.

Why You Will Love This Recipe

52g of protein in one satisfying toastie
Only 470 calories with balanced macros
Quick 10-minute meal using simple ingredients
Crisp on the outside, gooey and cheesy inside
Easy to customize with spices or toppings
Perfect for meal prep if you have cooked chicken ready
Family-friendly and picky-eater approved

This high protein chicken pizza toastie delivers big pizza flavor while keeping carbs moderate and protein high.

At 25g carbs and 17g fat, it fits beautifully into a balanced high protein lifestyle. If you are eating lower carb, you can reduce net carbs further by choosing ultra-low-carb bread.

Ingredients You Need

2 slices low-calorie bread (Warburtons Danish Light – 65 calories each)

This keeps the total calories controlled while still giving structure. You can substitute another low-calorie or high-protein bread, but avoid very thin sandwich bread. It may go soggy under the sauce.

100g pre-cooked seasoned chicken breast

Lean protein is the star here. I recommend pre-cooked chicken for convenience. If cooking from raw, pan-fry and season well before assembling. Do not use overly wet shredded chicken, or the toastie can become soggy.

30g low-fat cheddar (50% less fat)

Adds sharpness and structure. Full-fat cheddar will melt beautifully but increases calories and fat. Reduced-fat works well here, but do not use fat-free cheese as it does not melt properly and can turn rubbery.

30g grated mozzarella (reduced-fat preferred)

Mozzarella gives that classic pizza-style melt. Reduced-fat melts slightly less smoothly than full-fat, but in this small quantity it works well. Avoid pre-shredded mozzarella with heavy anti-caking agents, as it may not melt evenly.

20g pizza or tomato sauce

Use a thick sauce. Thin sauces can soak into the bread too quickly. If your sauce looks watery, simmer it briefly to thicken before using.

Sprinkle of parsley flakes

Adds a fresh finish and visual appeal. Optional but recommended.

Optional add-ins: chilli flakes, garlic powder, or Italian seasoning for extra flavor.

Step-by-Step Directions

Preheat your oven or air fryer. Set to 200°C. Preheating is important. Starting in a cold oven can result in dry bread before the cheese melts.

Prepare your bread base. Lay both slices of low-calorie bread on a lined baking tray or air fryer basket. If your bread is very soft, lightly toast it for 1–2 minutes first to prevent sogginess.

Spread the sauce evenly. Divide the 20g of pizza sauce between both slices. Keep the layer thin and even. Too much sauce will make the center soft instead of crisp.

Add the chicken. Spread the pre-cooked seasoned chicken evenly over one slice. Make sure it is chopped small for even distribution. If your chicken is cold from the fridge, let it sit out for a few minutes so it heats evenly.

Layer the cheese. Sprinkle the cheddar first, then the mozzarella. This combination helps with both flavor and melt. Keep the cheese evenly distributed to avoid dry spots.

Top and cook. Place the second slice on top, sauce side down. Press gently.

Cook until the bread is golden and crisp and the cheese is fully melted. The toastie should feel firm on the outside but slightly soft in the center when pressed.

Finish and serve. Sprinkle with parsley flakes. Let rest for 1–2 minutes before slicing to allow the cheese to set slightly.

Tips for Success

Do not overload the sauce. I tested one version with double the sauce and the center turned soft and heavy. Keep it thin.
Use pre-cooked chicken that is well-seasoned. Bland chicken will make the entire toastie taste flat.
Avoid fat-free cheese. I have tested it and the texture becomes rubbery instead of stretchy.
Preheat properly. Starting in a hot oven or air fryer ensures crisp bread before the interior overcooks.
Let it rest briefly before cutting. Cutting too soon causes cheese to slide out.

If your bread browns too quickly but the cheese is not fully melted, loosely tent with foil and continue cooking for 1–2 minutes.

Frequently Asked Questions

How many net carbs are in this high protein chicken pizza toastie?

Net carbs will vary depending on your bread choice. Using Warburtons Danish Light, total carbs are about 25g. Subtract fiber based on your specific bread to calculate net carbs.

Can I make this keto?

To make a keto version, use keto bread and ensure your pizza sauce is low sugar. This will significantly reduce total and net carbs.

Can I store leftovers?

Yes. Store in an airtight container in the refrigerator for up to 2 days. Reheat in an air fryer or oven at 180°C for 3–4 minutes. Avoid microwaving if possible, as it softens the bread.

Can I freeze it?

You can freeze it after cooking. Cool completely, wrap tightly, and freeze for up to 1 month. Reheat from frozen in the oven at 180°C until heated through and crisp again.