White Bean & Avocado Sandwich


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.

Prep Time:
15 mins
Total Time:
15 mins
4 sandwiches


  • 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


  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 (1/2 cup each). Top each sandwich with 1/4 cup red peppers, 2 slices cheese, 1 cup lettuce and the remaining bread.

Nutrition Facts (per serving)

567 Calories
30g Fat
55g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 567
% Daily Value *
Total Carbohydrate 55g 20%
Dietary Fiber 15g 55%
Total Sugars 4g
Added Sugars 3g 6%
Protein 22g 44%
Total Fat 30g 38%
Saturated Fat 9g 43%
Cholesterol 28mg 9%
Vitamin A 2784IU 56%
Vitamin C 25mg 28%
Folate 178mcg 44%
Sodium 941mg 41%
Calcium 354mg 27%
Iron 3mg 17%
Magnesium 93mg 22%
Potassium 839mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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