High-Protein Vegan Bean & Avocado Spread (Easy & Healthy)

this RECIPE

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.

👩🏼‍🌾 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.

🥙 How to Use High-Protein Vegan Bean & Avocado Spread

1. Stuffed Veggies: Use it to stuff bell peppers, cucumber boats, or lettuce leaves as a fun, handheld appetizer.
2. 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.
3. Dip for Veggies or Crackers: Serve with sliced cucumbers, bell peppers, cherry tomatoes, or whole-grain crackers for a high-protein snack.

3. Bowl Builder: Dollop onto grain bowls with quinoa, roasted sweet potatoes, kale, and a tahini drizzle.
4. Taco Topping: Use instead of guacamole or sour cream on plant-based tacos.

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