Spinach Artichoke White Bean Sandwich

A Spinach Artichoke White Bean Sandwich packed with 27 grams of protein per sandwich and a lot of savory, garlic and herby flavor. Easy to make and great to meal prep.

Let’s turn dips into tasty protein packed sandwiches, and let’s start that off with this spinach artichoke white bean sandwich. This one happens to be dairy-free, loaded with delicious garlicky, herby flavor and nutrition.

Why You’ll Love This Spinach Artichoke White Bean Sandwich

• Packed with protein. Each assembled sandwich using 100% whole grain bread offers 27 grams of protein when portioned into 3 sandwiches (or 20 grams of protein if portioned into 4 sandwiches).
• Loaded with plants. If your goal is to increase the amount of plant-based diversity in your diet, this sandwich is perfect for that! One sandwich with the fixings can help pack in at least 12 different plants into your meal, which means you are getting a variety of vitamins, minerals and fiber in each serving to help you feel full and satisfied.
• Great to meal prep. Since we are using a homemade cream sauce, you do not have to worry about any of the ingredients oxidizing or spoiling. When prepped, it can last you through the whole week for easy meal assembly.

Key Ingredients and Substitutions

• Cashews: I used raw cashews, but if you have a food allergy you can use sunflower seeds.
• Nutritional Yeast: This helps to add a little cheesy flavor to the blended cashew sauce.
• Miso Paste: I recommend either yellow or white miso paste. Feel free to omit if you don’t have this on hand, but it will help add a mild fermented taste that will help lend to the flavor of this sandwich.
• Lemon: Fresh is best so you can use both the juice and zest for the cream sauce.
• White Beans: I recommend a creamy kind of bean like cannellini beans. You can also use chickpeas as an alternative.
• Spinach: I used fresh spinach. If you want to use frozen spinach, thaw and squeeze out excess water before sauteing in the shallots and garlic.
• Artichoke Hearts: For the best flavor, I recommend the variety that is jarred and marinated. Before using, make sure to drain well.
• Pepper: I used a Fresno pepper for a little heat, but if you are sensitive to heat, feel free to omit.
• Herbs: I used a combination of dill and chives.

How to Make Spinach Artichoke White Bean Sandwich

Add the cashews to a heat safe bowl. Pour boiling hot water over the cashews until completely covered then allow to soak for at least 15 minutes. Drain and rinse then add the cashews to a small high speed blender cup with nutritional yeast, miso, lemon juice and zest, oregano, salt and milk. Blend on high until completely smooth, scrapping down sides as needed. Taste and adjust salt to preference then place the blended cream in the fridge while you prep the other ingredients.

Heat the oil in a medium-sized sauté pan over medium low heat. Add the shallots along with a pinch of salt and sauté until softened, about 2-3 minutes. Stir in the garlic and continue to sauté until fragrant then add in the spinach and another pinch of salt. Cook the spinach until it wilts, about 2 minutes then remove from heat and set aside.

To a mixing bowl add the cannellini beans then use a fork to mash some of the beans to your liking (for reference, I mashed about 3/4 of the beans and left some beans whole for texture).

To the same bowl, add the cooled spinach, artichoke hearts, minced pepper, dill, and chives. Pour in 1/2 the cashew cream then stir well to combine. Add more cashew cream as needed until the mix is to your desired level of creaminess (I ended up using all of it, but feel free to use less if desired). Taste and adjust salt to preference then cover and refrigerate for at least 30 minutes.

To assemble your sandwich, toast your bread then spread with some mustard or pesto. Layer on a slice of roasted bell pepper then add the white bean filling. Top with arugula then cover the sandwich with the remaining slice of bread. Wrap then cut when ready to eat.

Expert Tips

• Quick soak your cashews. If you forget to soak your cashews overnight, just quick soak your cashews in boiling water. Wait until the water has cooled, about 15 minutes, before draining and using.
• The filling is best served after it has chilled. Chilling the filling for at least 30 minutes to an hour gives the flavors in the filling time to meld together and intensify.
• If cutting your sandwich in half, use a serrated knife. Outside of wrapping your sandwich tightly before cutting, I find cutting into bean salad style sandwiches with a serrated knife less messy as it wont’s squish the sandwich down when cutting into it.

Frequently Asked Questions

How to Serve

You can serve this spinach artichoke like bean dip a few ways. I like serving it in a sandwich using whole grain bread to maximize on a little more fiber and protein. Alternatively, you can serve this as a dip or spread along with vegetables, whole grain crackers, and/or chips in an adult Lunchables style of presentation (finger foods are fun). This is also great as a light snack stuffed into cucumber boats or with lettuce leaves.

More High Protein Plant-Based Sandwiches and Wraps

• Maple Balsamic Tofu Sandwiches
• Buffalo Chickpea Salad Sandwich
• High Protein Avocado White Bean Sandwich
• Grilled Chickpea Veggie Pitas
• Crispy Shredded Za’atar Tofu Cabbage Wrap

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

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