Creamy White Beans Recipe (High-Protein)

Name: High-Protein Creamy White Beans Recipe
Prep time: 7 min
Cook time: 8 min
Total time: 15 min
Ingredients: 1/2 cup dried quinoa (cooked, or dense wholegrain toast); Drizzle of vegetable broth (or extra-virgin olive oil); 1 medium yellow onion (or white onion, small dice); 1 green chili pepper (serrano or jalapeño, minced (optional)); 3 large cloves garlic (minced); 3 cups cooked white beans (or 1 cup dry, cooked); 1 1/2 cups chopped kale (or spinach (optional)); 1 cup vegetable broth (plus more as needed (preferably low sodium)); 7 ounces firm tofu ((about 1/2 packet)); 3 tablespoons nutritional yeast; 1 tablespoon mellow miso (or white or chickpea miso); Fresh lemon juice (to taste)

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Creamy White Beans with 30G protein is a plant-based meal that's filling and satisfying, without weighing you down. White beans simmer in a rich tofu-miso sauce, delivering serious flavor and 19 grams of fiber per serving. Ready in just 15 minutes and ideal for meal prep, it's an easy vegan dinner you can make once and enjoy all week. Created by a Registered Dietitian.

Creamy white beans (high-protein) in a white bowl.

For more high-protein recipes, check out my High-Protein Vegan Meals page.

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👩🏼‍🌾 Ingredients & Health Benefits
🫘 Substitutions
📝 Tips for Making Creamy White Beans
High-Protein Creamy White Beans Recipe
✔️ Storage & Serving Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

White beans, miso, tofu, onion, garlic, nutritional yeast, kale, and serrano pepper.

Below are some notes about the ingredients from me, as an expert in nutrition.

White beans - High in plant-based protein and fiber, supporting satiety, steady blood sugar, and digestive health.
Onion - Rich in antioxidants that support immune and heart health.
Green chili - Capsaicin, the compound that gives chili peppers their heat, may support gut health by promoting healthy digestion, enhancing gut microbiota diversity, and helping reduce inflammation in the digestive tract.
Garlic - Supports immune function and heart health.
Vegetable broth - Adds flavor with minimal calories.
Tofu - Excellent source of plant-based protein and calcium.
Nutritional yeast - Packed with B vitamins and adds savory, cheesy flavor.
Miso - Fermented food that supports gut health and provides beneficial probiotics.
Kale or spinach (optional)- Nutrient-dense leafy greens rich in calcium and antioxidants that support bone and eye health.
Red Quinoa (optional) - High in protein and fiber, helps keep you full and supports steady energy.

See the printable recipe card below for quantities.

🫘 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Onion - Replace with shallots, leeks, or green onions.
Green chili - Use red chili, crushed red pepper flakes, or omit for a milder flavor.
Vegetable broth - Use mushroom broth or water with extra seasoning.
White beans - Use cannellini, navy, Great Northern, or butter beans. Or swap them with chickpeas.
Tofu - Replace with cashew cream for extra richness and a soy-free version. Or double down on beans and use chickpeas instead.
Nutritional yeast - Use vegan parmesan or finely ground sunflower seeds with herbs. Or substitute with an additional tablespoon of miso.
Miso - Use chickpea miso for soy-free. Or substitute with soy sauce, tamari, or coconut aminos.
Kale or spinach - Swap with Swiss chard, collard greens, or arugula.
Quinoa - Swap with barley, farro, or whole wheat couscous. Or serve on toasted sourdough bread or dense wholegrain bread.

📝 Tips for Making Creamy White Beans

These additional tips will help you get the best results from this recipe.

Cooked onion, garlic, and green chili pepper in a saucepan.

Cook the aromatics in vegetable broth or water for an oil-free option. Use medium heat so the onion, garlic, and chili soften without burning. High heat can cause the garlic to turn bitter.

Tofu, nutritional yeast, miso, and broth in a glass jar.

If using an immersion blender, place all sauce ingredients in a tall, wide-mouth jar that's large enough to prevent splattering. Insert the immersion blender fully before turning it on, then blend from the bottom up in slow, steady movements for a smooth, creamy sauce with minimal mess.

Yellow sauce in a jar with an immersion blender.

Silken tofu blends into an ultra-smooth, velvety sauce almost instantly thanks to its high water content, creating a lighter texture but with less protein. Firm tofu takes a bit more blending and may need extra broth to move the blades, but it yields a thicker, heartier sauce with a higher protein boost.

Beans, sauce, and cooked onions and garlic in a grey saucepan.

Add the cooked beans and sauce. When cooking the sauce, keep the heat at medium-low so it warms gently without scorching. The sauce will naturally thicken as it simmers, so stir often to prevent sticking and ensure even texture.

Creamy white beans with a wooden spoon in a grey skillet.

If it becomes too thick, add a splash of vegetable broth at a time until it reaches your desired creaminess. Optional: Drizzle with extra-virgin olive oil before serving to add a rich, fruity flavor and a boost of heart-healthy fats, which also help your body absorb fat-soluble vitamins from the greens and beans.

Creamy white beans with greens in a grey saucepan with a wooden spoon.

Add the greens for a boost of calcium and vitamin K to help strengthen bones.

Creamy whoie beans with pesto and quinoa in a white bowl with a black fork.

Add a drizzle of my pesto without nuts before serving for a fresh, herb-packed finish that adds bright flavor without extra oil.

✔️ Storage & Serving Tips

Let the beans cool completely before storing. Keep in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. For best texture, reheat gently on the stovetop over low heat, adding a splash of broth or water to loosen the sauce as it warms. You can also reheat in the microwave in short intervals, stirring in between to ensure even heating.

🙋🏽‍♀️ Recipe FAQs

Can I use silken tofu instead of firm tofu?

Yes. Silken tofu will make the sauce creamier and smoother, but it has less protein-about 4 grams per 3.5 ounces compared to around 8 grams in firm tofu.

Can I use canned beans instead of cooking from dry?

Yes. Canned beans are convenient, but cooked-from-dry beans are often more economical, have a creamier texture, and let you control the salt content. If you use canned beans, choose glass jars when possible. BPA-free cans aren't always a cleaner option-they can still contain other potentially harmful liners..

How can I make this recipe soy-free?

Replace tofu with extra white beans, cashew cream, or unsweetened Greek yogurt (dairy or plant-based) for creaminess.