This quick High-Protein Vegan Bean & Avocado Spread easy & healthy recipe is loaded with plant-based protein, iron, and essential nutrients. Use it as a healthy vegan sandwich spread, dip for veggies, or meal prep staple. It's creamy, satisfying, and makes the best plant-based lunch in minutes! Created by a Registered Dietitian Nutritionist.
This creamy White Bean Avocado Spread is a versatile, plant-based twist on an avocado egg sandwich—made with mashed white beans, ripe avocado, and flavorful seasonings. Use it as a sandwich filler, dip, or nourishing toast topper for a satisfying, multi-use vegan staple.
This High-Protein Vegan Bean & Avocado Spread was inspired by my High-protein Plant-Based Tempeh Sandwich. You might also enjoy this Caramelized Tofu & Onion Sandwich on my site.
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👩🏼🌾 Ingredients
Below are some notes about the ingredients from me as an expert in nutrition.
- Avocados are packed with heart-healthy monounsaturated fats, fiber, and potassium, making them a powerful addition to any plant-based diet. They also help the body absorb fat-soluble vitamins and contain antioxidants like lutein that support eye health.
- Lime juice: Adding lime juice to this white bean and avocado spread brightens the flavor and boosts iron absorption. The vitamin C in lime juice helps the body more efficiently absorb the non-heme iron found in white beans, making this spread delicious and nutrient-smart.
- Red onion adds a sharp, slightly sweet flavor and a crunchy texture to the spread while also offering health benefits. It contains antioxidants like quercetin and sulfur compounds that may support heart health and have anti-inflammatory properties
- Nutritional yeast, affectionately known as "nooch," is a deactivated yeast celebrated for its savory, cheese-like flavor and impressive nutritional profile. It's particularly popular among vegans and vegetarians for its versatility and health benefits. (See my brands for fortified and unfortified here.)
- White beans are a great source of plant-based protein and fiber, helping to keep you full and supporting digestive health. Fiber has also been shown to lower harmful LDL cholesterol and is linked to a lower risk of heart disease. White beans are also rich in iron, folate, and magnesium—key nutrients for energy production. Including them in a spread makes for a creamy, satisfying, and nutrient-dense addition to meals.
- Leafy greens like arugula, spinach, or kale boost the nutritional value of the spread by providing fiber, vitamin K, folate, and antioxidants. These nutrients support bone health, improve digestion, and help protect against chronic diseases, making the spread even more nutrient-dense and longevity-friendly.
Optional Ingredients:
- Bread is optional—this versatile spread pairs perfectly with my high-protein flax wraps for a nourishing, plant-based meal!
- Olive oil or avocado oil is optional in this recipe but adds a creamy texture and richer flavor to the spread. For an oil-free version, simply use a splash of water or lime juice to smooth it out while keeping it light and refreshing.
See the printable recipe card below for quantities.
🥒 Substitutions
- White beans - use cannellini beans, Great Northern beans, navy beans, baby lima beans (butter beans), or instead of white beans, use chickpeas or pinto beans
- Optional ingredients - nutritional yeast, olive or avocado oil, leafy greens, sriracha
- Red onion- substitute with white onion, green onion, or shallots
- Lime juice - use lemon juice instead as needed
- Fresh herbs - add chopped cilantro, parsley, mint, or herbs you have on hand
For more high-protein, antioxidant-loaded dips and spreads, see my Simple Antioxidant Recipes.
📖 How to Make Bean & Avocado Spread
- To mellow the sharp flavor of red onions, soak the chopped onion in water for 10 minutes before using. Add the ingredients, minus the garlic, to a large bowl. Omit the sriracha for a non-spicy spread. Leave out the nutritional yeast as desired.
- Mash the ingredients with a potato masher or a large fork. Add more lime juice or apple cider vinegar as needed if not using oil.
🥙 How to Use High-Protein Vegan Bean & Avocado Spread
- Stuffed Veggies: Use it to stuff bell peppers, cucumber boats, or lettuce leaves as a fun, handheld appetizer.
- Sandwich, Wrap, or Pita Pocket Filling: Spread generously on whole-grain bread or wraps with crunchy lettuce, shredded carrots, and pickled onions for a nutrient-packed lunch.
- Dip for Veggies or Crackers: Serve with sliced cucumbers, bell peppers, cherry tomatoes, or whole-grain crackers for a high-protein snack.
- Bowl Builder: Dollop onto grain bowls with quinoa, roasted sweet potatoes, kale, and a tahini drizzle.
- Taco Topping: Use instead of guacamole or sour cream on plant-based tacos.
✔️ Expert Tips
- Soak chopped red onion in water for 10 minutes to reduce its sharpness without losing its flavor.
- Add lime juice to enhance iron absorption from white beans.
- Use fortified nutritional yeast for a boost of vitamin B12.
- For an oil-free version, blend with water or vinegar to maintain a smooth texture.
- Mix in chopped leafy greens like arugula or spinach to boost fiber, folate, and antioxidants.
- If you don't plan on using the spread right away, add a visible layer of lemon juice with a piece of plastic wrap placed flush on top. Use by end of the day.
- Store the spread in an airtight container for up to 4 days; stir before serving.
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🙋🏽♀️ Recipe FAQs
The cheesy umami flavor comes from naturally occurring glutamates formed during the deactivation process. These compounds give nutritional yeast its savory, parmesan-like taste.
Mellow or white miso paste, tamari, and chickpea flour offer a similar cheesy, nutty, and umami flavor, though they aren’t fortified with vitamin B12. For this recipe, try replacing the nutritional yeast with 2 teaspoons of mellow miso dissolved in 2 teaspoons of water.
Sprouted-grain bread is made from whole grains that have just begun to germinate, increasing their levels of folate, iron, vitamin C, zinc, magnesium, and protein. These grains may also contain less starch and be easier to digest than regular whole grains. The sprouting process breaks down phytates, which can otherwise limit the absorption of key vitamins and minerals.
📖 Recipe
High-Protein Vegan Bean & Avocado Spread
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Ingredients
- 1 large avocado cut into about 1-inch pieces
- 15 ounces white beans canned, drained and rinsed (or 1 ½ cups cooked beans)
- ¼ cup diced red onion
- 1 tablespoon avocado oil or extra-virgin olive oil (optional)
- 1 teaspoon sriracha or to taste
- 1 tablespoon nutritional yeast (optional)
- 1 small garlic clove or ½ teaspoon garlic powder
- 1 lime juice and zest
- Salt & freshly ground black pepper to taste
- 1 cup leafy greens (optional)
- 1 small cucumber thinly sliced (optional)
Instructions
- Combine ingredients: Add the avocado, white beans, red onion, avocado oil (if using), sriracha, and nutritional yeast to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Add the lime zest and juice.
- Mash: Use a potato masher to mash the ingredients until the desired consistency. Season with salt and pepper.
- For serving: Pair with leafy greens in a wrap or sandwich, or chop them and mix them into the spread for an extra nutrient boost.
Notes
- If skipping the oil, add a little water or apple cider vinegar to help smooth out the dip and enhance the flavor.
- Use this creamy bean and avocado spread as a sandwich filler, veggie dip, or toast topper for a quick, nutritious boost. It’s perfect for meal prep and adds plant-based protein and flavor to bowls, wraps, and snacks.
- To mellow the strong flavor of red onion, soak the slices in water for 10 minutes, then drain before using.
- For an added boost of vitamin B12, try using fortified nutritional yeast.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Eliza says
Thank you a lot for all your recipes ,are exellent all of them.......
Nisha Melvani, RDN says
Thank you so much.
Quentin says
Was delicious. It gave what was needed to give. I did substitute chickpeas with blackbeans because I had cooked blackbeans that I needed to do something with and I substituted the sricha with chili garlic sauce and it was still very good. Thanks for the recipe.
Nisha Melvani, RDN says
I love this combo! Thank you for sharing!
Rebecca says
I've been following you for a little while on instagram. Tried this recipe and loved it for a quick hearty lunch. As a side note, I save my favorite recipes in Pepperplate and what ever you've done to your site to make your images unclickable makes me sad. I can't save your images to my recipes- which are a great reference when your looking through recipes. :((
Nisha Melvani, RDN says
It's one of my faves. So glad you tried it! Thank you for commenting:) Several images were being stolen so I had to add this restriction. Sorry for the inconvenience.
Amina says
I’ve made this a couple of times already. It’s refreshing yet hearty filling with a delicious tangy flavour. The spread also keeps well the fridge for a couple of days.
Nisha Melvani says
Yay. I'm so glad you enjoyed it.
Neena Chandiramani says
Delicious 😋 and healthy!
Nisha Melvani says
I love this recipe too. Thank you.