Like chickpeas, cannellini beans easily mash into a high protein versatile spread. This creamy and crunchy toast is full of fiber and heart healthy fats making it a perfect choice for breakfast, lunch, or an afternoon snack.


  • 1 19oz can of cannellini beans, drained and rinsed
  • 1/4 cup olive oil
  • 1 tbsp capers, rinsed and chopped
  • 2 tbsp fresh dill, chopped
  • 1 tbsp Dijon mustard
  • 1/2 tsp hot sauce
  • 1/2 cup red bell pepper, finely chopped
  • 1/2 cup celery, finely chopped
  • 4 slices whole grain toast
  • 1 clove garlic, halved
  • 1 tbsp olive oil
  • 1/4 tsp ground black pepper
  • 1 avocado, thinly sliced
  • fresh herbs to garnish


  1. Mash beans in a bowl with fork.
  2. Add 1/4 cup olive oil; mash to combine.
  3. Stir in capers, dill, mustard, and hot sauce.
  4. Pat dry peppers and celery; add to bowl and stir to combine. \
  5. Rub one side of toast with garlic clove, drizzle with oil, and sprinkle with pepper.
  6. Divide avocado slices among the toasts and top with bean mixture and garnish.

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Published on March 14, 2022

Amber Phillips, MS, RD