For those following a ketogenic lifestyle, finding versatile and flavorful ingredients can sometimes be a challenge. Keto Pickled Beets offer a vibrant and nutrient-dense solution. This sugar-free take on classic pickled vegetables transforms fresh beets into a tangy masterpiece, perfect as a side dish, salad addition, or standalone snack.
What are Pickled Baby Beets?
Pickled baby beets are small, tender beetroots preserved in a vinegar-based brine. They are typically seasoned with spices like cloves, cinnamon, or allspice, which enhance their naturally sweet and earthy flavor. The pickling process not only gives them a tangy, delicious taste but also extends their shelf life, making them a convenient pantry staple. Unlike regular-sized beets, baby beets are harvested when they are younger and smaller, making them more tender and less fibrous.
Nutritional Benefits
Pickled baby beets are not just tasty; they are also incredibly good for your health:
- Rich in Nutrients: Beets, whether pickled or fresh, are packed with essential vitamins and minerals. They are an excellent source of folate (vitamin B9), manganese, potassium, and vitamin C, iron, and magnesium.
- Low in Calories, High in Fiber: Pickled baby beets are a low-calorie food that’s high in dietary fiber. This makes them a great choice for anyone looking to maintain or lose weight while still feeling full and satisfied.
- Heart-Healthy: Beets are known for their high nitrate content, which can help lower blood pressure and improve circulation.
- Antioxidant Powerhouse: Pickled baby beets are rich in antioxidants like betalains, which give them their deep red color.
Are Beets Keto-Friendly?
Beets themselves are not 100% compliant with a strict slow-carb or keto lifestyle due to their sugar content. However, the amount of beet juice clinging to pickled beet eggs, for example, is minimal. Pickled beet eggs would be fine for most low-carb diets if you stick with the beet juice on the eggs and avoid eating the whole beets.
Raw beets, or beets served cooked by roasting or boiling, have the lowest carb count. One-half cup of cooked beets has about 45 calories and 8 net carbs.
Read also: Low-Carb Pickled Beets
Health Benefits of Pickled Beets
Liver Health
Pickled beets are excellent for your liver. Beets, in general, are known for their detoxifying properties, particularly when it comes to liver health. They contain a compound called betaine, which helps support liver function and aids in the detoxification process.
- Liver Detoxification: Betaine helps the liver process fats more efficiently and protects it from the build-up of harmful toxins.
- Reduces Inflammation: Chronic inflammation is often linked to liver diseases like fatty liver disease. Beets contain anti-inflammatory compounds that can help reduce inflammation in the liver.
- Improves Bile Flow: Beets stimulate the production of bile, which is crucial for the digestion and absorption of fats. By promoting healthy bile flow, pickled beets can improve digestion and help the liver function more efficiently.
Digestive Health
Yes, the fiber content in pickled baby beets can promote healthy digestion and regular bowel movements.
How to Incorporate Pickled Baby Beets into Your Diet
Pickled baby beets may not be the first thing that comes to mind when you think of versatile ingredients, but they absolutely should be! These vibrant, bite-sized gems pack a punch of flavor and nutrients, making them a fantastic addition to your daily diet. Whether you’re a health-conscious foodie or simply looking to spice up your meals, pickled baby beets can transform any dish.
- Salads: Pickled baby beets are a fantastic way to add a tangy, slightly sweet flavor to your salads. Toss them into a mixed greens salad with goat cheese, walnuts, and a balsamic vinaigrette for a gourmet touch. They also pair well with grains like quinoa or farro in a hearty bowl.
- Sandwiches and Wraps: Looking for something to take your sandwiches or wraps to the next level? Add a few slices of pickled baby beets! Their tangy taste complements creamy cheeses, meats, and even hummus.
- Charcuterie Boards: Pickled baby beets are the perfect bite-sized addition to charcuterie boards, antipasto platters, or tapas spreads. Pair them with cheese, olives, and cured meats for a balanced flavor profile that will impress your guests.
- Side Dish: Pickled baby beets make an excellent side dish for roasted meats, poultry, or fish. They bring a brightness to rich dishes, cutting through fatty flavors with their acidity.
- Snack: Feeling peckish? Pickled baby beets are a healthy and convenient snack. Keep a jar in your fridge and pop a few when you’re craving something savory.
Keto Pickled Beets Recipe
Indulge in the vibrant tang of Keto Pickled Beets, a nutrient-dense, sugar-free spin on classic pickled vegetables that's perfect for your low-carb lifestyle. This recipe transforms fresh, tender beets into a flavorful masterpiece, infused with the aromatic essence of apple cider vinegar, mustard seeds, cloves, and a hint of sweetness from granular erythritol. With a simple stovetop preparation and overnight pickling, these beets offer a delightful balance of earthy and tart notes while remaining keto-friendly. Serve them chilled as a refreshing side dish, a bold addition to salads, or a nutritious snack that’s sure to brighten up your meals.
Ingredients:
- Fresh, tender beets
- Apple cider vinegar
- Granular erythritol
- Sea salt
- Whole black peppercorns
- Mustard seeds
- Whole cloves
- Bay leaf
- Water
Instructions:
- Begin by thoroughly washing and trimming the beets. Remove any greens, leaving around an inch of the stems.
- Place the beets in a large pot and cover them with water. Bring to a boil and cook until tender.
- While the beets are cooking, prepare the pickling solution. In a separate saucepan, combine apple cider vinegar, water, granular erythritol, sea salt, whole black peppercorns, mustard seeds, whole cloves, and the bay leaf. Bring to a simmer.
- Once the beets are cooked, drain them and allow them to cool for a few minutes. When they are cool enough to handle, peel the beets by gently rubbing off the skins.
- Place the peeled beets in sterilized jars.
- Pour the hot pickling liquid over the beets in the jars, ensuring the beets are completely submerged.
- Seal the jars with airtight lids and let them cool to room temperature.
- Allow the beets to pickle for at least 24 hours in the refrigerator before consuming.
Sugar-Free Pickled Beets and Carrots Recipe
Sugar-free pickled beets and carrots are easy to make, have great flavor, and are the perfect addition to salads and snacks. They are squeaky clean, paleo, Whole30, and even great for a low carb and keto diet.
Read also: Whole30 Pickled Onions
Ingredients:
- Beets (golden, Chioggia, or red)
- Rainbow carrots
- Apple cider vinegar (Braggs with the Mother)
- Rosemary
- Garlic
- Clove
- Water
- Salt
Instructions:
- Peel and cut your vegetables and put them in sterilized mason jars.
- Add 2 cloves garlic to each jar, 1 clove, and a sprig of rosemary.
- In a saucepot over medium heat, simmer the water, vinegar, and salt until the salt is dissolved.
- Pour the brine over the vegetables and let it sit at room temperature with the lid open for 30 minutes.
- Then close the lid and put them in the fridge.
These are quick-pickled beets and carrots. They retain their crunch and taste tangy.
Canning Instructions
If you want instructions for canning beets, check out this process, just use my ingredients. The best way to sterilize a mason jar for pickling and canning is to submerge it in boiling water. Bring a large pot of water to boil, with a rack on the bottom, put the jars in the boiling water (carefully), you want the water to come up to an inch from the top. This post explains that process.
Pickled Beet Eggs Recipe
Pickled Beet Eggs are pretty to the eye and a fantastic portable, healthy, low carb snack. They are also easy to store in the fridge so that you can have something to grab and go when you don’t have time to make lunch.
Ingredients:
- 8 hard-boiled eggs
- 1 cup canned (or jarred) sliced red beets
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 3 whole cloves
- 2-4 cloves garlic
- 1 bay leaf
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/8 teaspoon ground allspice
Instructions:
- To hard boil eggs: Gently lower the eggs into a pot of cold water. Turn the burner on high and bring to a boil. When the water comes to a boil, turn off the burner, cover the pot and let the eggs sit in the pot for 5-7 minutes.
- To peel hardboiled eggs: Meanwhile get a large bowl and fill with ice water. When the eggs have sat in the covered pot for 5-7 min. ladle them out into the bowl of ice water. When cool enough to work with, peel the shells off under running cool water (shells come off more easily if you start with older eggs - not really fresh).
- To pickle: Place peeled hard-boiled eggs in a quart-sized mason jar (or any other heatproof container).
- Combine remaining ingredients in a saucepan and bring to a boil. Reduce heat and simmer for 3-5 min.
- Pour warm mix over eggs, cover tightly and refrigerate.
- Chill for at 2 days before serving.
Red Cabbage Pickled Eggs
Using red cabbage instead of beets is a riff on the beet eggs. Essentially shred the cabbage and add it to the spiced brine instead of beets.
Instructions:
- Simmer for about 3 min. and then stir in 1 cup red wine vinegar and 2 heaping tsp of salt.
- Shred about 10 oz cabbage and add to the pot.
- Place jar in refrigerator and leave alone for 24 hours.
Alternatives to Beets on a Keto Diet
If you’re looking for a low-carb vegetable that tastes like beets, consider using radishes. It’s super easy to pickle.
Read also: Pickled Eggs Recipe (Carnivore)
Radish Juice
Instead of beet juice, drink radish juice. It tastes like beet juice and only contains two grams of net carbs. Radish juice is also the perfect drink if you’re suffering from blocked sinuses.
Beet Greens
Beet greens might not taste nice when you eat it raw, so consider chopping it finely and adding ground beef and leafy greens. You can also add beet greens to your favorite keto recipes.
Red Cabbage
Red cabbage is an excellent source of vitamin A and C. One cup of red cabbage contains five grams of carbs and two grams of fiber. This results in a net carb content of three grams, making it perfect for a low-carb diet. The big benefit of red cabbage is that it contains a phytonutrient called anthocyanin.
Tomatoes
Tomatoes are also one of the best keto-friendly vegetables. One cup of tomatoes contains 4.8 grams of carbs, 1.5 grams of fiber, and 3.2 grams of sugar.
Celery
Celery is also super low in carbs.