Are Refried Beans Keto Friendly?

If you’ve been yearning for refried beans but want to stick to your keto diet, we have the perfect solution for you! This recipe for low-carb refried beans is not only packed with flavor but also incredibly easy to make. Whether you want to enjoy it with your favorite keto chips and crackers or use it as a delicious filling for quesadillas, layer dips, or tacos, this recipe has got you covered!

Refried Beans

Refried beans, a beloved Mexican staple, are typically off-limits for those following a keto diet due to their high carb content. However, we’ve found a way to recreate the same mouthwatering taste using black soy beans. These beans have the lowest carb count among all varieties, with just 5g of net carbs per 1/2 cup. Combined with fresh lime juice and jalapeños, they form the heart and soul of this dish.

Black Soy Beans

Creating this keto-friendly refried beans recipe was a revelation for us. The secret lies in simmering black soy beans with aromatic spices and other essential ingredients. Whether you choose to cook them on the stovetop or in an Instant Pot, the result is a velvety-smooth puree that rivals the authentic taste of traditional refried beans.

How to Make Keto Refried Beans

Stovetop Method

To start, mince some garlic and dice a jalapeño. For extra flavor, leave at least half of the jalapeño seeds intact. Heat oil in a saucepan and add cumin powder, chili powder, minced garlic, diced jalapeño, and a pinch of sea salt. Cook until fragrant. Then, stir in rinsed black soy beans and the juice from both limes. Pour in enough water to cover the beans and simmer for 45 minutes, adding more water as needed. Once cooked, use an immersion blender or a regular blender to puree the beans until smooth.

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Instant Pot Method

If you prefer using an Instant Pot, begin by pressing or mincing the garlic and chopping the jalapeño. Sauté the garlic in oil until fragrant, then deglaze the pot with water, scraping off any browned bits. Add the rinsed black soy beans, jalapeños, and the remaining water. Seal the Instant Pot and cook on high pressure for 20 minutes, allowing a natural release for 5 minutes before quick releasing the remaining pressure. Blend the cooked beans until smooth using an immersion blender or a regular blender.

Refried Beans Cooking Process

Expert Tips

  • To avoid a jalapeño juice burn, it’s best to wear gloves. If you don’t have any, you can scrub the juice off your skin using olive oil and soap.
  • Adjust the spiciness of the refried beans by discarding or including all the jalapeño seeds and the membrane.
  • If the consistency of the beans is too thin, it will naturally thicken as it cools. Alternatively, you can cook it for a few more minutes to reduce the moisture content.
  • If the consistency is too thick, gradually add small amounts of water and blend until desired thickness is achieved.

Refried Beans Table

Frequently Asked Questions

Are any beans keto-friendly?

Most beans are not keto-friendly due to their high carb content. However, green beans and black soy beans are exceptions. Green beans contain only 3g of net carbs per 1/2 cup, while black soy beans have just 5g of net carbs per 1/2 cup.

What can you do with keto refried beans?

Apart from enjoying them with keto chips or crackers, you can use these delicious refried beans to make tacos, keto quesadillas, or layer them into a keto 7-layer dip. They also work wonders as a filling for almond flour tortillas. One of our favorite recipes featuring these beans is a low-carb hot bean and cheese dip.

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How to store low-carb refried beans?

Once cooked and cooled, store the refried beans in an airtight container in the refrigerator. They will stay fresh for 3-4 days. If you want to freeze them, they can be kept for up to 2 months in the freezer. Just make sure to whisk in a bit of water if they turn out dry after thawing.

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