White beans are an underestimated legume. They’re high in protein and like chickpeas, can sort of take on the flavor of what you put on them. They’re great for making dips, stews, and soups. Because of their soft, mellow taste they’re even great for adding protein to treats and sweets. If you aren’t sure how to cook with white beans, you’re in luck.
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy!
Please enjoy these 15 high-protein white bean recipes:
1. White Bean and Walnut Cookies
Source: White Bean and Walnut Cookies
These vegan White Bean and Walnut Cookies by Yana Chistyakova do not have any added fats (no oil, no margarine), since we are going to substitute them with white beans. It is an excellent and different way of incorporating legumes into your diet and also of masking them.
2. Winter White Bean Chowder With Kale and Coconut Bacon
Here’s a hearty soup that you can make with winter pantry and produce staples – potatoes, white beans, kale, rosemary and lemon combine for a dreamy, creamy chowder! A quick coconut bacon recipe is included as the perfect garnish to this soup. This Winter White Bean Chowder With Kale and Coconut Bacon recipe by Christine DesRoches is naturally gluten, grain, and dairy-free.
3. Pumpkin White Bean Patties
Source: Pumpkin White Bean Patties
These Pumpkin White Bean Patties by Natalie Martin MS, RD and Lexie Staten MS, RD are made of pure pumpkin, white beans, rolled oats and spices. Top with your favorite fixings or serve over leafy greens! Pumpkin may seem like a strange base for a burger but this mix of flavors is sure to surprise! Pumpkin not only adds flavor, but a healthy dose of nutrients.and includes 3 grams of fiber and a mix of vitamins, minerals and antioxidants. You have to try these Pumpkin White Bean Patties!
4. Fishless White Bean and Jackfruit Fishsticks
Fishless fish fingers, made with jackfruit, white beans, and nori! These Fishless White Bean and Jackfruit Fishsticks by Maya Sozer have a realistic, fish-like texture due to the jackfruit. The nori brings in the sea taste, the white beans boost the protein content, and capers deliver the acidity to brighten things up. This will become a family favorite real fast.
5. Garlicky White Bean Avocado Toast with BBQ Drizzle
If you didn’t think avocado toast could get any better, it just did! You can eat this Garlicky White Bean Avocado Toast with BBQ Drizzle by Jenn Sebestyen for lunch often as you want, plus as it’s easy to scale down (or up!). With such a short ingredient list, you’ll be amazed at how delicious this is!
6. White Bean Trail Mix Cookies
Source: White Bean Trail Mix Cookies
7. White Bean Ricotta & Baby Artichoke Toast
This White Bean Ricotta & Baby Artichoke Toast by Lauren Kirchmaier is a savory toast with a cashew-based white bean ricotta spread topped with baby artichokes and fresh dill. Perfect for brunch or a light lunch! The spread has a white bean and cashew base that’s perfectly seasoned with lemon, tahini, and a bit of nutritional yeast. Add a touch of optional maple syrup for sweetness or leave it completely savory. The creamy base topped with savory artichoke and fresh herbs, makes it perfect for breezy warm weather breakfast, brunch, or lunch. You could also add greens and an extra slice of toasted bread for more of a sandwich situation. If you have leftover white bean ricotta, try spreading it on crackers, as dip for veggies, or add a big dollop to your power bowls and salads! It’s a great alternative to hummus or cashew cheese on your plate.
8. Coconut Basil White Bean Bisque
Source: Coconut Basil White Bean Bisque
This Coconut Basil White Bean Bisque by Stephanie McKinnie is naturally vegan and gluten-free yet it is still packed with flavor! The white beans provide protein and substance while the combination of coconut milk, lemongrass and basil create a unique yet lovely flavor profile!
9. Pesto White Bean Bruschetta
Source: Pesto White Bean Bruschetta
Pesto and bruschetta collide in this dish to make the perfect appetizer or snack! This Pesto White Bean Bruschetta recipe from What the Health is very simple and quick to make, and is sure to satisfy your cravings!
10. White Bean Cheese Sauce
Source: White Bean Cheese Sauce
This White Bean Cheese Sauce recipe by Marina Yanay-Triner is a delicious, heavenly, simple and super healthy white bean vegan cheese sauce. You can use it on everything, from pasta to salads, to nachos. It works really well as vegan nacho cheese too.
11. Quinoa and White Bean Burger
Source: Quinoa and White Bean Burger
These Quinoa and White Bean Burgers by Julie West are loaded with protein and fiber as well as other beneficial nutrients, and they are very filling. As far as veggie burgers go this is fairly easy. FYI, you can make this recipe even simpler by using a pre-made flour instead of processing oats like I did. The white bean quinoa burger patties came out fantastic and held up great without falling apart, and they were not dry at all, nor were they mushy. The texture, taste, and visual appeal all hit the mark. Once layered with all the extra goodies, this white bean quinoa burger was supreme––best veggie burger I’ve ever had…am I biased…maybe, but these were divine! And, if you don’t feel like having it on a bun, by all means top your quinoa veggie burger on a bed of fresh leafy greens with a squeeze of lemon, some avocado, salt, and pepper…so good just like that!
12. White Bean and Orzo Minestrone
Source: White Bean and Orzo Minestrone
13. White Bean and Kale Soup
Source: White Bean and Kale Soup
This simple White Bean and Kale Soup by Rebecca Blackwell is packed with wild rice, white beans, tomatoes, onions, carrots, and kale. It is both hearty and light, homey and filling without weighing you down.
14. Smoky White Bean and Potato Stew
Source: Smoky White Bean and Potato Stew
This Smoky White Bean and Potato Stew from The Vegan 8 has it all. It has an incredibly thick and hearty texture and is smoky, filling, protein-packed, and full of flavor. This is a blog recipe that’s gotten a makeover: It’s quicker and more flavorful. Make sure to toss the seeds out when slicing the poblano peppers or they will be really hot!
15. Fennel Bowl With Creamy White Beans and Dry Roasted Vegetables
This delicious Fennel Bowl With Creamy White Beans and Dry Roasted Vegetables by Annie McGee is nourishing, takes almost no prep time, and is super healthy for you too. It uses a creamy base of chickpeas, with some thinly sliced jalapeño to give them a bit of spice, that is topped off with some dry roasted fennel, broccoli, and carrots.
After trying these high-protein white bean recipes, you should check out these 15 High-Protein Vegan Recipes to Help You Eat More Beans, 10 Plant-Based, High-Protein Pinto Bean Recipes, and 10 Fantastic High-Protein Fava Bean Recipes!
Learn How to Cook Plant-Based Meals at Home!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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