High Protein Avocado White Bean Sandwich

This Avocado White Bean Sandwich is high protein and loaded with savory and herby flavors from both artichoke hearts, dill and oregano.

I share lots of recipes, but there are times where I too also get into a food rut. And food ruts tend to impact my lunch time meals most. I’ll end up picking at food and just not eating the most balanced meals. So when that happens, I tend to go back to this nutrient dense and satisfying sandwich.

I leaned into the green with this one, similar to my Green Goddess Chickpea Salad Sandwich. But, as I’ll explain, the sandwich can evolve and change to your desired flavor profile.

Why You’ll Love This Avocado White Bean Sandwich

• Protein packed! Each sandwich provides up to 22 grams of plant-based protein. This will guarantee a filling and satisfying lunch.
• Easy to prep. You just mash the filling all in one bowl, then spread it in your sandwich and add any other fixings you desire.
• Full of flavor. This is not a boring sandwich because it is layered with flavor from the citrus, marinated artichoke hearts, garlic, dill, and nutritional yeast. When mixed together, you get a refreshing and delicious sandwich.

Key Ingredients and Substitutions

• White Beans: I like using white beans for this as it blends really well into the avocado. If you want something different, you can definitely try this with chickpeas as well.
• Avocado: This helps to add some extra creaminess to our white bean mash.
• Artichoke Hearts: Feel free to swap in some diced sun-dried tomatoes, roasted bell pepper or olives as a replacement.
• Herbs: I love this with fresh dill, but you can also make this with a combination of different herbs like cilantro or parsley.
• Citrus: You can use the juice and zest of a lime or lemon based on preference.
• Nutritional Yeast: Provides some extra savory flavors to our sandwich. If you need an alternative to help replace the flavor, try a little bit of miso paste or a splash of coconut aminos.
• Scallion: For a milder onion flavor I like to use scallions. You can absolutely use red onion or shallots and cut the mildness by running it under cold water after slicing.
• Garlic: Just one clove is fine. If you want a milder taste, try garlic powder to taste as a replacement.

How to Make An Avocado White Bean Sandwich

You just need one bowl. Add your white beans and avocado along with a pinch of salt and pepper and mash to your desired consistency. I tend to like this half mashed so I still get some texture from the white beans.

Now add in the herbs, artichoke hearts, scallions, garlic, nutritional yeast, citrus juice and zest. Fold the ingredients together until you get a mash that holds together well.

Slather your bread with mustard and then layer on some greens, the white bean mash, extra artichoke hearts, cucumber and the last slice of bread. Serve as is and enjoy with any additional sides as desired.

Expert Tips

• Mash the mixture to your desired consistency. You might wish to mash this so you don’t see beans, but others may want to leave it more chunky to give the sandwich more texture. Do what feels best for you.
• For some extra protein add some hemp hearts. Add an extra 3 tablespoons of hemp hearts to the mash for an extra boost of protein.
• Swap for some different herbs. Make the flavor your own by swapping in other herbs you love like cilantro or parsley. The more you have the more flavor and antioxidants.

Frequently Asked Questions

How to Serve

There are a couple of ways to enjoy these smashed white beans outside of a sandwich, so pick and choose your adventure.

• Serve as a spread with whole grain crackers for more crunch
• As a higher protein alternative to just plain avocado for avocado toast
• Spread in a whole grain wrap to make some pinwheels or quesadillas
• Serve in lettuce cups as a makeshift lettuce wrap and enjoy with extra pickled veggies on top

Storage Suggestions

If storing for prolonged use, prepare this recipe without mashing the avocado. When ready to assemble and eat, just fold the avocado in. The mash without the avocado can stay fresh in the fridge for up to 4 days.

If you do choose to mash in the avocado in advance, store the filling in an airtight container and press some plastic wrap over the surface of the mash to reduce air exposure. Close the container and place in the fridge to store for up to 2-3 days.

More Satisfying Vegan Lunch Ideas

• Greek-Inspired Chickpea Tofu Wraps
• Cucumber Boats with Crispy Chickpeas
• Chickpea Quinoa Salad with Marinated Tomatoes
• 15-Minute Gochujang Noodles
• Vegan Burrito Bowl with Spiced Lentil Taco Meat

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★ Catherine

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