5-Minute High Protein Summer Sandwich: Burrata, Tomato & White Bean
When it’s too hot to even think about turning on the stove, this high protein summer sandwich is the answer. Creamy burrata and juicy heirloom tomatoes are the classic warm-weather pairing, but the real trick here is what’s hiding underneath: a smashed white bean spread that turns a pretty caprese-style sandwich into something that actually keeps you full. No cooking, no sweating over a hot pan, and a solid protein boost from the beans alone.
Where we live, we’d always choose Terroir‘s garlic focaccia – and it’s doing a lot of the heavy lifting here. It’s sturdy enough to hold the tomato juices without turning soggy, and the garlic already baked into the bread means you don’t need to add much beyond good olive oil and flaky salt. A crusty sourdough works well too if focaccia isn’t available.
This high protein summer sandwich comes together in the time it takes to slice a tomato, which makes it a solid pick for lunch during a stretch of 30°C+ days when nobody wants to be near an oven.
Why This High Protein Summer Sandwich Works for Heat-Wave Cooking
Most sandwich fillings either wilt in the heat or need a stovetop step first. This one skips both problems. The white bean smash is mashed cold, straight from the can, and gets its flavor from garlic, lemon, and olive oil rather than any kind of cooking. Burrata is naturally soft and spreadable at room temperature, and heirloom tomatoes are at their peak in the same weeks the weather is at its hottest, so you’re working with what’s actually in season.
If you’re looking for something to pair alongside it, a chilled white bean bravas bite or a shaved fennel salad both keep the no-cook theme going for a full heat-wave-friendly spread.
White beans are also a solid source of plant protein and fiber on their own — according to USDA FoodData Central, cannellini beans provide roughly 8 grams of protein per half-cup serving, which is part of why the smash adds real staying power to this sandwich.
Ingredient quality also matters more in a recipe with this few steps, since there’s no cooking to mask a mediocre component. Bakery bread makes a real difference here — a fresh-baked garlic focaccia from a bakery like Terroir has more structure and flavor than most grocery-store versions, which tend to be softer and can turn mushy under juicy tomatoes. If you don’t have access to a bakery focaccia, a thick-cut sourdough or ciabatta will hold up just as well, as long as it has a sturdy crust.
The same goes for the tomatoes. Heirloom varieties are worth seeking out specifically for this high protein summer sandwich, since their lower water content compared to standard slicing tomatoes means less liquid soaking into the bread. If heirlooms aren’t in season yet, any ripe, firm tomato will work — just salt the slices for a few minutes and blot them dry before assembling.
Ingredients for This High Protein Summer Sandwich
- 4 slices garlic focaccia (or sourdough), or 1 focaccia loaf halved for 2 large sandwiches
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 small garlic clove, grated
- 2 tbsp olive oil, plus more for drizzling
- 1 tbsp lemon juice
- 8 oz burrata (1 ball)
- 2 medium heirloom tomatoes, sliced
- 8 fresh basil leaves
- Flaky salt and black pepper, to taste
- Balsamic glaze, for drizzling (optional)
How to Make This High Protein Summer Sandwich
- In a bowl, mash the cannellini beans with a fork until mostly smooth but still a little chunky. Stir in the grated garlic, 2 tbsp olive oil, and lemon juice. Season with salt and pepper.
- Spread the white bean smash generously over one side of each piece of bread.
- Layer tomato slices over the bean smash and season lightly with salt.
- Tear the burrata over top, letting the creamy center spill out.
- Add basil leaves, a drizzle of olive oil, and cracked black pepper.
- Drizzle with balsamic glaze if using, top with the second slice of bread, and serve immediately.
Tips, Variations, and Storage for This High Protein Summer Sandwich
To boost the protein in this sandwich even further, fold in a small can of drained tuna with the bean smash, or layer in 2–3 slices of prosciutto per sandwich. Both additions keep the no-cook approach intact.
The white bean smash can be made up to 2 days ahead and kept chilled in an airtight container, which makes this an easy make-ahead lunch during a heat wave. Assemble the sandwich itself just before eating, since burrata and sliced tomato don’t hold well once the bread is stacked.
Burrata, Heirloom Tomato & White Bean Smash Sandwich
Ingredients
- 4 slices garlic focaccia or sourdough, or 1 focaccia loaf halved for 2 large sandwiches
- 1 can 15 oz cannellini beans, drained and rinsed
- 1 small garlic clove grated
- 2 tbsp olive oil plus more for drizzling
- 1 tbsp lemon juice
- 8 oz burrata 1 ball
- 2 medium heirloom tomatoes sliced
- 8 fresh basil leaves
- Flaky salt and black pepper to taste
- Balsamic glaze for drizzling (optional)
Instructions
- In a bowl, mash the cannellini beans with a fork until mostly smooth but still a little chunky. Stir in the grated garlic, 2 tbsp olive oil, and lemon juice. Season with salt and pepper.
- Spread the white bean smash generously over one side of each piece of bread.
- Layer tomato slices over the bean smash and season lightly with salt.
- Tear the burrata over top, letting the creamy center spill out.
- Add basil leaves, a drizzle of olive oil, and cracked black pepper.
- Drizzle with balsamic glaze if using, top with the second slice of bread, and serve immediately.
Notes
Nutrition
Tips, Variations, and Storage for This High Protein Summer Sandwich
For extra protein, fold in a small can of drained tuna with the bean smash, or layer in 2–3 slices of prosciutto per sandwich. Both additions keep the no-cook approach intact.
The white bean smash can be made up to 2 days ahead and kept chilled in an airtight container, which makes this an easy make-ahead lunch during a heat wave. Assemble the sandwich itself just before eating, since burrata and sliced tomato don’t hold well once the bread is stacked.
If you’re rounding out a no-cook or low-effort menu for the week, the BBQ grilled sweet potato bowl with tempeh makes a great heat-wave-friendly companion, with the same emphasis on easy prep and solid protein.
