3 Ingredient Black Bean Spread for Sandwiches & Crackers –

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This three-ingredient black bean spread recipe with black beans, feta cheese, and salt is the perfect spread for sandwiches and rice crackers for toddlers and kids. It is a simple and easy recipe that is versatile, yummy and only takes five minutes to whip up. I kept this black bean spread super simple and free of seasonings, as my little girl loves simple, plain food without a lot of spice. 

I was inspired to make this black bean sandwich spread to save time mashing beans almost daily as my toddler’s favorite healthy snack in mashed black beans on white cheddar flavored rice crackers with avocado, sprouts, and feta cheese. My little girl LOVES any cheese and is almost always happy to eat beans and avocado, so I decided to make a black bean sandwich filling with feta cheese that I can store in the fridge and pull out as needed to put on sandwiches and rice crackers. 

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For the past four months, I have made a black bean sandwich with avocado and cheese for her preschool lunch box. On my preschool duty days, I noticed that the sandwich with black beans was the first thing she ate. While she often didn’t eat her veggies and dip, she always ate her sandwich, so it has been a regular in her lunch box. 

If you have picky eaters who don’t like a lot of spice, try making this simple yet yummy black bean sandwich filling. At home, I serve it on white cheddar rice crackers with avocado and some sort of vegetable, such as cherry tomatoes, sprouts, or cucumber, finely chopped up and mashed in on top.

When using the black bean spread for sandwiches that won’t be eaten right away, I leave out the vegetables, as they will make the sandwich soggy. If you want to use this for your kid’s lunch box, put the veggies on the side, then make a black bean sandwich using the spread with avocado and cheese. 

When I went to Mexico and stayed in a trailer on a family lot, mashed black beans with avocado and feta cheese was a daily snack or meal for my little girl as it was simple and required no cooking, plus she loved it. Anyone looking for healthy snack ideas for toddlers must try this black bean spread recipe! It is packed with protein, fiber for gut health, healthy, unrefined carbohydrates, and fats for a satisfying and nutritious snack. 

Black Bean Spread Recipe Ingredients:

• 2 cups drained canned black beans
• 1/3 cup reduced-fat feta cheese
• 1/2 teaspoon salt

How to Make the Black Bean Spread for Sandwiches

1. Prepare the Ingredients:
   • Drain the canned black beans, but don’t rinse as any remaining liquid will help flavor and blend the beans.
2. Blend the Ingredients:
   • Add the black beans, reduced-fat feta cheese, and salt in a food processor.
   • Blend until smooth, scraping down the sides as needed. If the mixture is too thick, you can add a small amount of water or olive oil until you reach your desired consistency.
3. Taste and Adjust:
   • Taste the spread and adjust the salt as needed. 
4. Serve:
   • Serve immediately with rice crackers, as a sandwich spread, or store in an airtight container in the refrigerator for up to 3 days. Mason jars with these plastic lids are my favorite.

Serving Tips and Substitutions:

• Enjoy your black bean spread on white cheddar rice crackers with avocado and sprouts.
• Use the black bean sandwich spread as a plant protein filler in a vegetable sandwich with vegetables of your choice and cheese of your choice (I always like to use feta cheese)
• Use the bean spread as a filling in Mexican-style burritos with rice, vegetable salsa, cheese, light sour cream, and hot sauce of your choice. 
• Add spices such as cumin, garlic powder, chili powder, and smoked paprika for extra flavor and spice.
• Use the black bean spread to make a homemade layered bean dip with this black bean spread on the bottom; avocado layered on top, then Greek yogurt or light sour cream. Top the bean dip with salsa, cilantro and grated cheese for a easy to make and healthy bean dip. 
• Serve the black bean spread in your child’s lunch box with corn chips or rice crackers.

According to Cronometer, 1/4 of the black bean spread recipe contains:

• 161 calories
• 9 grams of protein
• 14 grams of carbs 
• 4 grams of fat

The easy and healthy black bean spread is high in many B vitamins and minerals: calcium, copper, magnesium, iron, manganese, phosphorus, and zinc. It is perfect for busy parents looking for a delicious yet simple black bean dip that kids will love!

3 Ingredient Black Bean Spread – Delicious & Versatile

This yummy and easy black bean spread only takes 5 minutes to make and is the perfect healthy snack for toddlers when used to make sandwiches or served on a rice cracker. There are so many ways to use this black bean spread with feta such as in burritos, sandwiches as a dip served with corn chips or as the base for a 7 layer bean dip.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Appetizer

Cuisine Mexican

Servings 4

Equipment

• 1 food processor
• 1 can opener

Ingredients

  

1x2x3x

• 2 cups drained black beans
• ¼ tsp salt
• ¼ cup reduced fat feta cheese

Instructions

 

• Open the canned beans and squeeze out the excess liquid. Place the beans in a food processor with the feta and salt and process until you reach a slightly chunky texture.
• Enjoy the black bean spread right away or store in the fridge in a airtight container such as a glass mason jar where it should keep for at least 3 days.

Keyword black bean spread

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