Thankfully, there are a couple types of beans that can be enjoyed on the Keto diet. Green beans are just 3g net carbs per 1/2 cup, and black soy beans are just 5g net carb per 1/2 cup!
If you’ve been missing refried beans, you’re going to love this low carb refried beans recipe! Packed with flavour and easy to make, this tasty snack is awesome all by itself with your favourite Keto chips and crackers, or used for Quesadillas, 7 Layer Dips or Tacos!
This post was originally published on January 5, 2019, and has been updated with fresh content and images, plus we’ve added a stovetop version and video!
Do you love / miss refried beans? If your answer is ‘HECK YES’, then this recipe is for you!
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I first made these Keto refried beans a couple of years ago, and still to this day I cannot believe how delicious they are. This post had to be redone so that anyone who doesn’t have an Instant Pot can still make and enjoy this beany-goodness.
These Keto refried beans taste just like authentic refried beans; probably because it is made with beans… black soy beans! Though unlike almost every other bean, black soy beans are actually the lowest carb baked beans. Like, 5g net carbs per 1/2 cup! They are the star of this show, along with a few other essentials like fresh lime juice and jalapeños.
I cannot wait for you to try these lowest-carb baked beans. Make them for your Quesadillas or Tacos, or just dive into that bowl of refried beans, straight up, with Keto Tortilla Chips or Keto Crackers. This recipe is one of our favorite low carb keto snacks. Either way you choose to enjoy your beany-goodness, I hope you love it as much as we do!
Ingredients
Black Soy Beans – I used to find black soy beans at my local grocery store in the organic section, but they no longer stock it. Now I get them on amazon; I use Eden’s Organic black soy beans.
Do you know what beans are keto friendly? Are Lima Beans Keto?
How to make Keto Refried Beans
Stovetop
Mince garlic and dice up a jalapeño. I recommend leaving at least half the seeds to add extra flavour, but if you really don’t like spice, leave them out. If you like more spice, add them all in including the white membrane and pith.
Heat oil in a medium saucepan and once hot, add cumin powder, chili powder, the minced garlic, diced jalapeño and a little sea salt. Cook for a minute or two until the spices are fragrant.
Stir in rinsed black soy beans and the juice from both limes.
Pour in enough water to just cover the beans. Bring to a boil, reduce the heat to medium/low and simmer for 45 minutes, adding more water throughout the cooking process so that the beans are just covered. You’ll need about 4 cups of water in total.
Once cooked, use an Immersion Blender to puree until smooth, or cool completely and puree in a blender.
Instant Pot
Press or mince the garlic and chop the jalapeño; set them aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant, about a minute.
Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot. Pour in two cans of rinsed black soy beans, then the rest of the water. Top with the jalapeños, then secure the lid of the Instant Pot and turn the steam release valve to the sealed position.
Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes, naturally release for 5 minutes and then, very carefully, using the necessary precautions, quick release.
After the steam has been completely removed and the pin has dropped, open the Instant pot lid. Puree until smooth using an immersion blender, or cool completely and puree in a blender.
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I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do! If the consistency is too thin: a) it will thicken once cool or b) sauté (instant pot) or simmer (stove top) for 5 minutes after pureeing. If the consistency is too thick, puree in a little bit of water at a time.
Instant Pot Specific Tips
Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error! Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook!
Frequently Asked Questions
Are any beans Keto-friendly?
Most beans are off the Keto approved list because they are high in carbs. Kidney beans come in at 14.5g net carbs per 1/2 cup, and black beans are 13g net carbs per 1/2 cup.
Thankfully, there are a couple types of beans that can be enjoyed on the Keto diet. Green beans are just 3g net carbs per 1/2 cup, and black soy beans are just 5g net carb per 1/2 cup!
What can you do with Keto Refried Beans?
Besides grabbing your favourite Keto Chips or Crackers and devouring the whole bowl while still warm, no judgment here, you could use these Keto refried beans for Tacos, layered into a Keto 7 Layer Dip, spread onto Almond Flour Tortillas and turned into Keto Quesadillas.
My most favourite dip in the whole wide world is actually a Low Carb Hot Bean & Cheese Dip that features cheesy goodness and these Keto Refried Beans!
How to store Low Carb Refried Beans
Once cooked and cooled, store these Low Carb Refried Beans in an air tight container in the refrigerator. They will last 3-4 days if properly stored in the fridge.
Want to freeze these? No problem, they freeze great! Store them in an air tight container and they will last for about 2 months in the freezer. If they are on the dry side once thawed, whisk in a touch of water.
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▢ 2 tbsp avocado oil
▢ 2 cloves garlic
▢ 1 jalapeño
▢ 2 tsp cumin
▢ 1 tbsp chili powder
▢ 1 tsp sea salt
▢ 2 limes juiced
▢ +/- 4 cups water Cook Mode Prevent your screen from going dark Instructions Equipment Needed Medium saucepan or Instant Pot
Colander to rinse beans
Cutting board & Knife
Garlic press
Immersion blender or Blender Directions Stovetop Mince garlic and dice up a jalapeño *see notes 1&2. Heat oil in a saucepan on medium heat and once hot, add cumin powder, chili powder, the minced garlic, diced jalapeño and a little sea salt. Cook for a minute or two until the spices are fragrant .
Stir in rinsed black soy beans, then pour in the juice from both limes and enough water to just cover the beans (about 2 cups). Bring to a boil, reduce the heat to medium/low and simmer for 45 minutes , adding more water throughout the cooking process so that the beans are just covered . You’ll need about 4 cups of water in total.
or cool completely and then puree in a blender *see notes 3&4. Once cooked, use an Immersion Blender to puree until smooth,and then puree in a blender *see notes 3&4. Instant Pot Press or mince the garlic and chop the jalapeño; set them aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant , about a minute.
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Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot *see note 5. Pour in rinsed black soy beans, then the rest of the water and the lime juice. Top with the jalapeños, then secure the lid of the Instant Pot and turn the steam release valve to the sealed position *see note 6.
Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes , naturally release for 5 minutes and then, very carefully , using the necessary precautions, quick release.
completely removed and the pin has dropped, open the Instant pot lid and puree until smooth using an or cool completely and puree in a blender *see notes 3&4. After the steam has beenremoved and the pin has dropped, open the Instant pot lid and puree until smooth using an immersion blender and puree in a blender *see notes 3&4. Enjoy Use them in Quesadillas 7 Layer Dip or Tacos , or just dive into that bowl of refried beans, straight up, with Keto Tortilla Chips or Keto Crackers Notes I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do! If the consistency is too thin: a) it will thicken once cool or b) sauté (instant pot) or simmer (stove top) for 5 minutes after pureeing. If the consistency is too thick, puree in a little bit of water at a time. Instant Pot Specific 5. Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error! 6. Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook! Nutrition Facts Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used. Nutrition Serving: 0.25 cup | Calories: 104 kcal | Carbohydrates: 8.2 g | Protein: 6.7 g | Fat: 6.5 g | Sodium: 274 mg | Fiber: 4 g | Net Carbs: 4.2 g Tried this Recipe? Like it Today! Mention @MamaBearsCookbook
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Photo: Ella Olsson
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