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Everything Bagel Sandwich with Avocado (Vegan & High Protein)

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Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Vegan Everything Bagel Sandwich with Avocado and White Beans is a great back to school or college dorm room lunch that’s packed with plant based protein! Made in only a couple of minutes with pantry staples!

vegan sandwich on a yellow plate.

Guys. I know it may be getting excessive but I legit cannot get enough of everything bagel spice. The other day at the cottage I had a PERFECTLY toasted everything bagel. This reignited with passion for the stuff. You’ve seen me throw everything bagel onto chicken breasts, devilled egg/ avocados, mac and cheese, egg bakes and salad. This week I thought I would whip up this amazing everything bagel sandwich to help break up a long work day with a tasty lunch!

Table of contents

Why This Recipe Works

What’s not to love about this everything bagel sandwich? Other than being a fun and delicious way to change up your typical sandwich, here are some more reasons to love this sandwich!

  • High in protein
  • Takes minutes to put together
  • Full of flavour
  • Easy to make
  • Kitchen staples

Key Ingredients

Ingredients required for a vegan bean sandwich.

White Beans — The white beans are full of protein and have such a long shelf life so they can always be found in my pantry.

Avocado — Who doesn’t like avocados?! Get some healthy fats package in along with that extra creaminess.

Bread — Use your bread of choice. Whatever you have on hand is perfect.

Everything bagel spice — The star of this everything spice sandwich! Make your own or use a store-bought one.

How to Make This Recipe

Set of two photos showing beans being pureed.

Step 1: To a food processor puree the white beans with the olive oil until they are fairly well mashed.

Set of three photos showing avocado added to the food processor and then assembling.

Step 2: Add in the avocado, lemon juice, zest, and salt and pepper to taste and pulse until combined.

Step 3: Spread the vegan cream cheese on the bottom of one piece of bread. Layer the everything bagel spice, tomato, the avocado mixture, more everything bagel mix, red onion, sprouts, and whatever everything bagel spice is left. Enjoy your everything bagel sandwich!

Expert Tips

Feel free to give the bread a little toast so it’s easier to spread your puree onto the bread.

Don’t have bread for this everything bagel sandwich? Try this on a bagel or even a tortilla wrap.

Your sprouts can be swapped for any microgreens or even baby spinach. This sandwich is very easy to customize to whatever you have on hand.

Did you know you can freeze bread? If you can’t finish a whole loaf of bread in time, you can freeze the rest!

Recipe FAQs

What if I don’t have a food processor?

It’ll be a little chunkier but you can use a fork to mash up your beans and avocados instead of a food processor.

Can I make this everything spice bagel gluten-free?

You bet! Just use a gluten free bread!

Can I make this sandwich NOT Vegan?

Why not! Just use regular cream cheese and if you’re feeling fancy, throw on some smoked salmon! Or even top it with a fried egg.

Can I make this everything bagel sandwich in advance?

To make this sandwich more back to school friendly or dorm room friendly, I recommend assembling the day you plan to eat it. You can also make the avocado white bean mixture a day ahead and place plastic wrap right on top of the mixture in the fridge to prevent browning.

Two sandwiches on a yellow plate and brown plate.

More Recipes You Might Like

Want more recipes using everything bagel spice like this everything bagel sandwich? Check these out!

Now friends, tell me what are some of your go to back to school or college dorm room favourites? Leave me a comment below!

vegan sandwich on a yellow plate.

Vegan Everything Bagel Avocado White Bean Sandwich

This Vegan Everything Bagel Avocado White Bean Sandwich is a great back to school or college dorm room lunch that’s packed with plant based protein! Made in only a couple of minutes with pantry staples!
5 from 10 votes
Print Pin Rate
CourseLunch
CuisineAmerican
Prep Time10 minutes
Total Time10 minutes
Servings4 people
Calories549kcal
AuthorAbbey Sharp

Ingredients

Avocado White Bean Puree:

  • 1 can no salt added white beans drained and rinsed
  • 2 tbsp extra virgin olive oil
  • 3 small or 2 large ripe avocados
  • Juice and zest of 1 lemon
  • Salt and pepper to taste
  • 2 tbsp Homemade Everything Bagel Spice or 2 tbsp Trader Joes Everything But the Bagel Spice

Sandwich:

  • 8 slices bread
  • 1/2 cup vegan cream cheese
  • 1 large heirloom tomato sliced
  • 1/2 red onion thinly sliced
  • 1 cup sprouts

Instructions

  • To a food processor puree the white beans with the olive oil until they are fairly well mashed.
  • Add in the avocado, lemon juice, zest, and salt and pepper to taste and pulse until combined.
  • Spread the vegan cream cheese on the bottom of one piece of bread. Layer the everything bagel spice, tomato, the avocado mixture, more everything bagel mix, red onion, sprouts, and whatever everything bagel spice is left.

Video

Notes

  • Feel free to give the bread a little toast so it’s easier to spread your puree onto the bread.
  • Don’t have bread? Try this on a bagel or even a tortilla wrap.
  • Your sprouts can be swapped for any microgreens or even baby spinach. This sandwich is very easy to customize to whatever you have on hand.
  • Did you know you can freeze bread? If you can’t finish a whole loaf of bread in time, you can freeze the rest!

Nutrition

Calories549kcalCarbohydrates46gProtein11gFat39gSaturated Fat7gSodium413mgPotassium926mgFiber15gSugar7gVitamin A489IUVitamin C21mgCalcium122mgIron3mg
Mention @AbbeysKitchen or tag #abbeyskitchen if you try and share this recipe!

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About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

Abbey Sharp smiling.

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5 from 10 votes (4 ratings without comment)

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