White Bean & Avocado Sandwich

White Bean & Avocado Sandwich

2 Reviews
From: EatingWell Magazine, July/August 2019

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 2 medium avocados
  • 1 (15 ounce) can white beans, rinsed
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic, grated
  • ¼ teaspoon chopped fresh thyme
  • ¼ teaspoon ground pepper
  • 8 slices whole-wheat bread, toasted
  • 1 cup chopped jarred roasted red peppers, rinsed
  • 8 thin slices sharp Cheddar cheese (about 4 ounces)
  • 4 cups baby lettuce


  • Prep

  • Ready In

  1. Mash avocados, beans, lemon juice, oil, garlic, thyme and pepper in a medium bowl until well combined but still slightly chunky. Divide among 4 slices of bread ( ½ cup each). Top each sandwich with ¼ cup red peppers, 2 slices cheese, 1 cup lettuce and the remaining bread.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 567 calories; 30 g fat(9 g sat); 15 g fiber; 55 g carbohydrates; 22 g protein; 178 mcg folate; 28 mg cholesterol; 4 g sugars; 3 g added sugars; 2,784 IU vitamin A; 25 mg vitamin C; 354 mg calcium; 3 mg iron; 941 mg sodium; 839 mg potassium
  • Nutrition Bonus: Vitamin A (56% daily value), Folate (44% dv), Vitamin C (42% dv), Calcium (35% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 fat, 2½ starch, 2 vegetable, 1 high-fat protein, ½ lean protein

Reviews 2

July 18, 2019
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By: Sophie Johnson
love this sandwich because it's so easy to customize with whatever i have in my fridge
July 07, 2019
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By: Kristen Hall
My husband loved this sandwich for lunch (I am allergic to avocado, otherwise I would have eaten this too!). He said it was flavorful and we made it in about 10 minutes when he was home on his lunch break. Our 3 year old loved it as well, so a hit all around!
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