Easy Keto Refried Beans Recipe - Yes! You can eat refried beans on a keto diet! Black soybeans are high in fiber and low in carbs and once you add a few more ingredients, like a slice of bacon and some lime juice, you have a high fiber keto recipe that tastes just as good as any carb-heavy refried bean recipe!
Black soybeans are a keto dieter's best friend and after realizing how easy it is to Cook Black Soybeans using my pressure cooker, I knew I had to come up with more amazing healthy keto recipes using these low carb beans.
Perfectly seasoned and full of flavour, these keto refried beans are also a healthy source of plant-based protein and fiber! A ¼ cup serving of dried black soybeans contains 6 grams of healthy fats, 4 grams of net carbs and a whopping 16 grams of protein!
Why this keto recipe works
- Healthy - High in fiber and protein while still being low in carbs, these keto refried beans are an amazing plant-based protein superfood
- Easy - You only need a little time cooking the bacon and onions before everything goes into a food processor to be made into deliciously creamy refried beans
- Taste - Make them as spicy as you want or add some additional taco seasoning - this black soybean recipe is highly customizable so you will never get bored making this healthy keto recipe.
Ingredients
Keto refried beans only require a couple of ingredients.
- Black Soybeans - I use Shiloh Dried Black Soybeans and cook them in my pressure cooker (see my detailed post here). However, you can use Eden canned black soybeans instead but the nutritional information may vary slightly if you use canned black soybeans.
- Chicken Broth - You can use any type of broth you have. I suggest using low sodium broth since you can always add salt but you can never take salt away!
- Bacon - I used uncured bacon from my Butcher Box order
- Onion - Any type of regular onion will work
- Jalapeno - You can either seed and stem a fresh jalapeno or use diced jalapenos from a jar
- Garlic - 2-3 cloves of garlic add some additional flavour.
- Lime, Salt and Cumin - These ingredients help to round out the flavours.
See the recipe card for quantities.
Instructions
This black soybeans recipe comes together quickly in under 15 minutes!
In a large skillet, cook the chopped bacon until nice and crispy. Remove the bacon from the pan but keep the grease in the pan.
Add the diced onion, jalapeno and cumin to the now-empty skillet. Cook until the onion softens. Add the minced garlic and cook until fragrant, about 30 seconds.
In the bowl of a food processor, add all but 1 cup of the beans, chicken broth, salt, and bacon. Process until smooth, about 30 seconds.
Add the cooked onion mixture, and the remaining 1 cup of beans and pulse 15 times (or more depending on how smooth you want your keto refried beans).
Add the mixture back into the skillet and stir in the lime juice. Cook on low for about 5 minutes to allow the flavours to blend.
Hint: Do not worry about cleaning the skillet in between steps as it is not necessary for any part of this high fiber keto recipe!
Substitutions
Looking to make these keto refried beans plant-based? Or maybe spicier? Check out the following!
- Plant-based - instead of bacon, use 1 tablespoon of avocado oil and ¼ teaspoon liquid smoke and replace the chicken broth with vegetable broth
- Spicy - add some hot sauce or some chipotle peppers in adobo for a spicier version
- Creamier - add some additional oil such as avocado oil or even some melted butter. You can also add some melted cheese or even heavy cream to make these keto black soybeans super indulgent
Equipment
To make these keto refried beans, you will need a skillet as well as a food processor. Depending on the thickness of your skillet (I used a cast iron skillet from Lodge) the time to soften the ingredients may vary.
If you do not have a food processor, you can try to use a potato masher but you will definitely end up with less creamy beans.
Storage
Keto refried beans need to be stored in an airtight container in the fridge. They will last at least 5 days. You can always freeze this black soybean recipe in individual containers. Simply allow the beans to thaw at room temperature before heating.
Keto Refried Bean Tips
Make sure to mince (not dice) the onion and be sure to cook the onion until tender. This is key to achieving a creamy texture by allowing the onions to be blended into the beans
Pulse or puree the beans as much as you’d like. I like my refried beans to have a little texture so this recipe will reflect that. However, you can completely puree the beans if you want!
Add peppers for even more flavor. You can add a finely chopped bell pepper (any color) with the onion, for beans with extra flavor and texture.
Can I eat beans on a keto diet?
You can not eat most types of beans on a keto diet. However, black soybeans are keto-friendly!
How many carbs are in black soybeans?
A ¼ cup of dried black soybeans contains only 4 grams of net carbs.
How much does 1 cup of dried beans make after being cooked?
1 cup of dried soybeans will result in about 2 ½ cups of cooked black soybeans.
Can I make this into a keto plant-based recipe?
Yes! Omit the bacon and use any type of oil. You will need about 1 tablespoon of oil to cook the onion.
Easy Keto Refried Beans Recipe
Easy Keto Refried Beans Recipe - Yes! You can eat refried beans on a keto diet! Black soybeans are high in fiber and low in carbs and once you add a few more ingredients, like a slice of bacon and some lime juice, you have a high fiber keto recipe that can be substituted for any carb-heavy refried bean recipe!
- Total Time: 15 minutes
- Yield: 2 ½ cups 1x
Ingredients
- 2 ½-3 cups cooked black soybeans, divided
- ¾ cup chicken broth
- ½ tsp salt
- 1 slice of bacon, raw
- 1 small onion, minced
- 1 jalapeno, diced (or 2 tbsp jarred minced jalapenos)
- ½ tsp cumin
- 2-3 cloves garlic, minced
- 2 tsp lime juice
Instructions
- Remove 1 cup of the cooked black soybeans and set them to the side.
- In a large skillet, add the chopped bacon on medium-low heat until the fat has rendered and the bacon begins to crisp (about 5 minutes). Using a fork, remove the bacon and place the bacon in the bowl of a food processor while leaving the bacon grease in the pan.
- Add the minced onion, jalapeno and cumin to the now-empty skillet that contains the bacon grease. Cook on medium heat, stirring frequently, until the onion softens (about 5 minutes). Add the minced garlic and cook until fragrant, about 30 seconds. Remove the skillet from the heat and set it aside.
- Add the black soybeans (but not the reserved 1 cup of black soybeans) to the bowl of the food processor that has the bacon. Add the chicken stock and salt. Process until smooth, about 30 seconds.
- Add the onion mixture and the reserved 1 cup of black soybeans to the bowl of the food processor. Pulse 15 times (or more depending on what texture you are looking for). Return the mixture in the food processor to the skillet and add the lime juice. Cook on medium-low heat, stirring frequently until heated through. Taste the mixture and add any additional spices, salt, or pepper.
Notes
- Net carbs are equal to 2 grams per ¼ cup
- To increase fat content, simply add more bacon or additional oil.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Side Dish
- Method: Stove-top
- Cuisine: Mexican
- Diet: Gluten Free
Nutrition
- Serving Size: ¼ cup
- Calories: 99
- Sugar: 2
- Fat: 5
- Carbohydrates: 7
- Fiber: 5
- Protein: 7
Cat
Thanks!
Jackson
I just made these and I have to tell you that I actually like these better than regular refried beans!