If you’re craving a satisfying, healthy, and plant based alternative to the traditional BLT, look no further than this Vegan BLT with Sautéed Spinach, Onion, and White Bean Salad!

Packed with fiber, protein, and vibrant flavors, this sandwich is the perfect way to enjoy the deliciousness of a classic BLT, while nourishing your body with wholesome plant based ingredients.

In this version, I swap out the bacon for vegan-friendly options and keep the familiar crispness of lettuce and the juicy tomato.

The white bean salad adds a creamy texture, while the sautéed spinach and onions provide depth and richness to every bite. It’s a mouthwatering and nutritious meal that’s perfect for quick and easy lunch!

Why You’ll Love This Vegan BLT

1. Tasty and Satisfying: With layers of savory flavors, this sandwich will leave you full and satisfied.

2. Packed with Nutrients: Full of fiber, protein, and essential vitamins, this vegan BLT is a healthy alternative to traditional sandwiches.

3. Quick and Easy: Whip this up in under 30 minutes for a quick, delicious meal.

4. Versatile: You can enjoy this sandwich on whole-grain bread, a baguette, or even as a wrap for added variety.

Health Benefits of the Vegan BLT with Sautéed Spinach, Onion & White Bean Salad

I absolutely love how this sandwich balances indulgence with nourishment.

• White Beans: The heart of this recipe is the white bean salad, which is rich in plant-based protein and fiber.  Beans, especially white beans, are not only great for muscle repair and energy but also help regulate blood sugar levels due to their high soluble fiber content.  Beans are truly a vegan’s best friend when it comes to getting enough protein and fiber! 

• Spinach: Full of vitamins A, C, and K, as well as folate and iron, spinach provides a powerful nutritional boost.  Additionally, spinach is packed with vitamins A, C, and K, and onions add a naturally sweet and savory flavor that enhances the sandwich’s richness. Together, they create a nutritional powerhouse that fuels your body and keeps you satisfied. 

• Vegan Bacon: Most plant-based bacon products are lower in saturated fat and cholesterol compared to traditional bacon, making them a healthier alternative.

• Gluten free: Make this recipe completely gluten free but using gluten free bread!

By incorporating wholesome ingredients like white beans, spinach, and vegan friendly alternatives, this recipe offers a delicious way to enjoy a classic comfort food while supporting a plant based lifestyle.

Plus, with its high fiber and protein content, it’s perfect for refueling after a workout or enjoying as a satisfying meal any time of day.

Vegan Bacon Options

In this recipe, I used the rice paper bacon from my cookbook here, that also includes some delicious recipes to include the vegan bacon in.  It’s super crispy and the perfect texture in my opinion!

You can also check out my delicious “thicker” vegan bacon recipe here on my blog inspired by a Gordon Ramsey recipe!  Both are delicious, savory and healthy options.

Vegan BLT with Sautéed Spinach, Onion & White Bean Salad

Justine Colbert

This Vegan BLT with Sautéed Spinach, Onion, and White Bean Salad is a delicious, plant-based twist on the classic sandwich! Creamy white bean salad, savory sautéed spinach and onions, and fresh veggies make a flavorful combination that’s both hearty and nutritious. Packed with protein, fiber, and blood sugar-stabilizing ingredients, this sandwich is perfect for a quick and healthy meal.

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Course Main Course

Cuisine American

Servings 2 people

Ingredients

  

For the Sandwich:

• 2 slices of bread I used gluten free
• 1 large tomato sliced
• 2-3 leaves of fresh lettuce I used butter lettuce
• 2-3 vegan bacon strips see recipe options linked in the blog post

For the White Bean Salad:

• 1 15 oz can of white beans such as cannellini, drained and rinsed
• 1 tbsp lemon juice
• 2 tsp coconut aminos
• 2 tsp tahini
• 1 tsp garlic powder
• Sea salt to taste
• A handful of fresh parsley chopped (optional)
• 2 tbs celery diced

For the Sautéed Spinach and Onions:

• 2 cup fresh spinach chopped
• 1/3 cup yellow onion diced
• 1 tbsp olive oil
• 1/4 tsp sea salt

Optional:

• Sliced avocado

Instructions

 

Sauté the Spinach and Onions:

• Heat olive oil in a pan over medium heat.
• Add the diced onions and sauté until they become soft and slightly caramelized (about 7-10 minutes).
• Add the chopped spinach to the pan and cook until wilted (another 2-3 minutes).
• Season with sea salt and a little coconut aminos if you like.

Prepare the White Bean Salad:

• In a bowl, combine the lemon juice, coconut aminos, tahini, garlic powder, sea salt, and add in the drained and rinsed white beans.
• Mash the beans with a fork or potato masher, leaving some chunks for texture.
• Stir in the celery and parsley if desired. Allow to cool for a minute and then add it into the bean salad and mix until well combined.

Assemble the Sandwich:

• Toast your bread slices, if desired, for extra crunch.
• Spread a layer of white bean salad onto one slice of bread.
• Followed by vegan bacon strips, fresh tomato slices and lettuce.
• Place the other slice of bread on top to complete your sandwich.
• Slice the sandwich in half and enjoy! Pair it with a side salad or some baked fries for a delicious meal!

Notes

Note: if you make the vegan bacon in advance, just heat in the oven for a minutes on 400F and allow to cool before adding, this will provide a nice crunch!

Keyword beans, easy lunch recipe, healthy lunch, healthy sandwich, quick, sandwich, vegan bacon, vegan blt, white bean salad

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