Refried beans are a staple in Mexican cuisine, often served as a side dish or as an ingredient in various dishes. However, traditional refried beans are high in carbohydrates, making them unsuitable for those following a ketogenic diet. Fortunately, there are several ways to enjoy refried beans while staying within your keto macros. This article explores various low-carb alternatives and recipes for refried beans, allowing you to savor the flavors of Mexican cuisine without compromising your dietary goals.
Understanding the Carb Content of Traditional Refried Beans
Traditional refried beans are typically made from pinto beans, which are high in carbohydrates. A half-cup serving of traditional refried beans can contain a significant amount of net carbs, making it challenging to fit into a ketogenic diet. Therefore, it is essential to find low-carb substitutes that mimic the taste and texture of traditional refried beans.
Low-Carb Alternatives to Traditional Refried Beans
Several low-carb alternatives can be used to create keto-friendly refried beans. These include:
- Black Soybeans: Black soybeans are the lowest carb bean available, with only 5 net carbs per half-cup serving. They are also high in protein, making them a filling and nutritious option.
- Eggplant: Eggplant is a versatile vegetable that can be used to add volume and improve the texture of low-carb refried beans. It has a mild flavor that blends well with other ingredients.
- Zucchini: Similar to eggplant, zucchini can be used as a low-carb substitute for beans. It is mild in flavor and cooks down into a soft paste, making it ideal for refried beans.
- Cauliflower: Mashed cauliflower can be doctored up with seasonings to mimic the taste and texture of refried beans.
- Lupini Flakes: Lupini flakes can impart a bean-like flavor and texture to low-carb refried beans.
Keto Refried Bean Recipes
Here are a few recipes for making keto-friendly refried beans:
1. Low-Carb Refried Beans with Black Soybeans and Eggplant
This recipe combines black soybeans and eggplant to create a flavorful and satisfying low-carb refried bean dish.
Read also: Are Refried Beans Healthy?
Ingredients:
- 30 oz Canned Black Soybeans
- 1 lb Eggplant
- ½ cup Onion
- 1 tablespoon Garlic
- 1 teaspoon Ground Cumin
- 1 teaspoon Chili Powder
- 3 cups Low Sodium Vegetable Broth
- 2 tablespoon Rendered Bacon Grease, divided
- Salt and Pepper to taste
Instructions:
- Preheat your oven to 425°F (220°C) and line a baking sheet with aluminum foil or parchment paper.
- Heat 1 ½ tablespoons of bacon grease or oil in the bottom of a large pot with a lid over medium-high heat.
- Add the onions and garlic to the pot and cook, stirring frequently, until the onions are beginning to turn translucent, about 3-4 minutes.
- Add the cumin and chili powder and cook for an additional 3-4 minutes stirring frequently.
- Add the drained and rinsed black soybeans and the vegetable broth to the pot, then bring it to a boil.
- Reduce to a simmer and cover. Allow the mixture to simmer for 45 minutes to 1 hour, stirring occasionally.
- While the beans are simmering, cut the eggplant into 1-inch cubes.
- Toss the cubed eggplant in the remaining ½ tablespoon of the bacon grease or oil and season them all over with salt and pepper.
- Roast the eggplant on the prepared baking sheet for 15-20 minutes or until they are slightly browned, flipping them halfway through.
- Remove the pot from the heat and add the roasted eggplant.
- Carefully, use an immersion blender to puree the beans and eggplant together. Continue blending them until they are smoothed to your liking.
- Return the pot to the stove and continue cooking, uncovered over medium heat, stirring frequently until the beans have thickened. The longer you cook them, the thicker they will become. They will also thicken some when they cool.
2. Low-Carb Refried Beans with Eggplant and Chorizo
This recipe uses eggplant and Mexican pork chorizo to create a flavorful and authentic-tasting low-carb refried bean substitute.
Ingredients:
- Eggplant
- Mexican pork chorizo
- Olive oil
- Cumin
- Garlic powder
- Salt
- Water
- Onion (optional)
- Cheddar cheese or Queso Fresco for garnish (optional)
Instructions:
- Peel the eggplant and cut it into 1-inch cubes.
- Cook the chorizo over medium heat in a large skillet until slightly browned and broken up into smaller crumbles (about 10 minutes). Reserve 1/2 of the chorizo to add in later, to taste.
- Add two tablespoons of olive oil and the eggplant cubes to the skillet and cook down until the cubes are browned and slightly soft (about 15 minutes). Stir often to incorporate with the chorizo.
- Add cumin, garlic powder, and salt while cooking. Taste while cooking to obtain the taste you will enjoy.
- Add the mixture and the onion (if using) to a food processor. Pulse with two tablespoons of water until a paste consistency of classic refried beans is formed. You will likely have to use a spatula and scrape the sides of the blender after pulsing. You may need additional water.
- Add more chorizo, if needed, to taste between pulses.
- Garnish with cheddar cheese or Queso Fresco, if desired.
3. Keto Refried Beans with Lupini Flakes and Eggplant
This recipe uses lupini flakes and eggplant to emulate the flavor and texture of refried beans.
Ingredients:
- Eggplant
- Chorizo
- Lupini flakes
- Cream cheese
- Cumin
- Garlic powder
- Lime juice
- Olive oil
- Baking soda
Instructions:
- Preheat oven to 450°F (230°C).
- Cut eggplant into 1 inch (2.5cm) pieces and toss with the olive oil and salt. Place on a parchment-lined baking sheet and roast for 30 minutes, mixing/turning the eggplant pieces after 15 minutes.
- While the eggplant is roasting, brown the chorizo. Do not drain any fat from the chorizo once it has cooked.
- Simultaneously, bring 3 cups of water to boil over high heat in a 3-quart saucepan. Add the baking soda and the lupini flakes. For the first 3-4 minutes, it will want to foam over, so be stirring constantly and be prepared to remove from the heat. Once the flakes stop foaming, cook for another 5 minutes.
- Allow the lupini flakes to cool, then strain.
- Once the eggplant has finished baking, remove from the oven and allow to cool down to a temperature that is warm to the touch.
- In a large food processor, combine the eggplant, chorizo, lupini flakes, cumin, garlic powder, lime juice, and cream cheese and process until mostly smooth.
Serving Suggestions
Keto refried beans can be served in a variety of ways:
- As a side dish with keto-friendly Mexican meals
- As a dip for low-carb chips or pork rinds
- As a filling for keto-friendly tortillas or tacos
- In casseroles
Refried Bean Casserole Recipe
Refried Bean Casserole is simple to make but never lacking in spicy, savory flavor! It’s the ultimate Mexican casserole, loaded with simple main ingredients. The fun part about this simple dish is that you can add toppings to it to make it taste unique! Everyone in my house uses varied toppings, but some of the most popular ones are sour cream, cheddar cheese, Monterey jack cheese, diced green onions, green chiles, fresh cilantro, mild salsa, chili powder, and seasonings like garlic powder. Options are good when it comes to this dish! You can also spoon into warm tortillas (flour tortillas or corn tortillas), mix with white rice, or add a big handful of cheese and enjoy! When it comes to easy dinner ideas, this is one of the best! I’ve always got some in my fridge because it’s easy to make, lasts for days, and can be used in so many different ways. Despite the name “casserole,” it’s actually a no bake recipe. That said, my Mexican casserole with refried beans can be served as all three and then some!
Ingredients:
- Lean ground beef
- Mexican cheese
- Jalapeno Refried Beans
- Mexican Seasoning
Instructions:
- For best results, allow the beef to brown first and break it into crumbles as it cooks.
- Then, remove the pan from the heat and stir in the shredded cheese.
- I typically split this between two casserole dishes - we’ll work on one, while the other goes right in the fridge.
Mexican Seasoning Blend
Ingredients:
- (See recipe below.)
Instructions:
- Combine everything together in a mason jar.
- Cover and shake to combine.
For the casserole## Instructions:
- In a Dutch oven over medium-high heat, combine beef and salt. Cook until cooked through, using a spatula to break up the beef into very small pieces as it cooks.
- Sprinkle 2 tablespoons of the Mexican seasoning onto the beef and stir until they come together. Store the remaining seasoning in a air tight container. You can make this recipe 6 times with the seasoning blend.
- Add refried beans and stir until they ‘melt’ into the ground beef.
- Remove from heat and add the cheese.
Tips for Making the Best Keto Refried Beans
- Use high-quality ingredients: The better the quality of your ingredients, the better your refried beans will taste.
- Don't be afraid to experiment with seasonings: Adjust the seasonings to your liking to create a flavor profile that you enjoy.
- Control the consistency: Use an immersion blender or food processor to puree the beans to your desired consistency.
- Add more veggies: you can really add just about any cooked, pureed vegetable to these refried beans. The vegetables that I think work best are portobella mushrooms, red peppers, and cauliflower. You will want to roast any vegetables until they are soft and slightly browned before adding them to the beans.
- Make a big batch: Keto refried beans freeze well, so make a large batch and store leftovers in the freezer for future use.
Read also: The Ultimate Guide to Black Beans and Keto
Read also: Flavorful Keto Bean Chili