Refried Beans On Keto: Yay Or Nay?

Refried beans are a staple in Mexican food culture, but are they suitable for a keto diet? Traditional refried beans are made with pinto beans, which are high in carbohydrates and can quickly kick you out of ketosis. A single cup of cooked refried beans can contain around 40g of carbs, exceeding many people's daily carb limit. However, there are ways to modify the standard recipe to make it keto-friendly.

One way is to swap pinto beans with organic black soybeans, which are low in carbs and can be incorporated into most refried beans recipes. You can also use lupini beans, which are a rare exception to the rule that beans are high in carbs. These beans are creamy and similar to butter beans, making them a great substitute for pinto beans. Another option is to use eggplant or zucchini as a base and add Mexican pork chorizo for flavor and color.

While it may take some creativity and experimentation, it is possible to enjoy refried beans while sticking to your keto diet.

Keto-friendly refried beans recipes

Refried beans are typically made from pinto beans, which are high in carbs and can kick you out of ketosis. However, there are ways to modify the standard refried beans recipe to make it keto-friendly.

Recipe 1: Keto "Refried Beans"

This recipe replaces pinto beans with black soybeans, which are low in carbs. It also includes lupini flakes to give it a more bean-like flavour and texture, and cream cheese for creaminess.

Ingredients:

• 1 medium eggplant (720g)
• 1/4 cup extra virgin olive oil (60mL)
• 1/2 tsp sea salt or pink Himalayan salt
• 1 tube Mexican chorizo (4 oz or 113g)
• 1 cup lupini flakes (90g)
• 1 small lime, juice from
• 1/4 cup cream cheese (60g)

Instructions:

• Preheat oven to 450°F or 230°C.
• Cut eggplant into 1-inch (2.5cm) pieces and toss with 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 in a pan. Do not drain the fat.
• In a separate saucepan, bring 3 cups of water to a boil. Add the baking soda and lupini flakes. Stir constantly for 3-4 minutes as it will want to foam over. Once the flakes stop foaming, cook for another 5 minutes.
• Allow the lupini flakes to cool, then strain.
• Once the eggplant has finished roasting, remove from the oven and let it cool down.
• In a food processor, combine the eggplant, chorizo, lupini flakes, lime juice, cumin, garlic powder, and cream cheese. Process until smooth.
• Return the mixture to a saucepan to reheat or refrigerate for later use.
• Serve and garnish as you would regular refried beans.

Recipe 2: Low Carb Refried Beans

This recipe also uses black soybeans instead of pinto beans. It includes eggplant to improve the texture, and bacon grease or oil for flavour.

Ingredients:

• 2 tablespoons rendered bacon grease or oil, melted
• Salt and pepper to taste
• 1 tablespoon garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chilli powder
• 30 oz canned black soybeans, rinsed and drained
• 3 cups low-sodium vegetable broth
• 1 lb eggplant

Instructions:

• Preheat your oven to 425°F and line a baking sheet with aluminium foil or parchment paper.
• Heat 1 1/2 tablespoons of bacon grease or oil in a large pot over medium-high heat.
• Add the onions and garlic to the pot and cook, stirring frequently, until the onions are translucent.
• Add the cumin and chilli powder and cook for an additional 3-4 minutes, stirring frequently.
• Add the drained and rinsed black soybeans and vegetable broth to the pot and bring to a boil.
• Reduce to a simmer, cover, and cook 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 bacon grease or oil and season with salt and pepper.
• Roast the eggplant on the prepared baking sheet for 15-20 minutes, or until slightly browned, flipping halfway through.
• Remove the pot from the heat and add the roasted eggplant.
• Use an immersion blender to puree the beans and eggplant together until smooth.
• Return the pot to the stove and cook, uncovered, over medium heat, stirring frequently, until the beans have thickened to your desired consistency.
• Season with additional salt and pepper if desired.

Recipe 3: Keto Refried Beans

This recipe uses eggplant or zucchini in place of pinto beans, and Mexican pork chorizo for flavour and colour.

Ingredients:

• 3 tablespoons extra virgin olive oil
• 4 oz Mexican pork chorizo
• 2 small eggplants, cubed
• 1 teaspoon cumin
• 2 teaspoons garlic powder
• 1/2 teaspoon sea salt
• 1/2 cup queso fresco cheese
• 1/4 jalapeño, sliced
• 1/8 Roma tomato, diced

Instructions:

• Peel and cube the eggplants.
• Cook the chorizo over medium heat in a large skillet until slightly browned and broken into small crumbles. Reserve half of the chorizo to add later, to taste.
• Add two tablespoons of olive oil and the eggplant cubes to the skillet and cook until browned and slightly soft. Stir often to incorporate with chorizo. Add cumin, garlic powder, and salt while cooking.
• Add the mixture to a food processor and pulse with two tablespoons of water until a paste consistency forms. You may need to use a spatula to scrape the sides of the blender.
• Garnish with queso fresco, jalapeño, and tomato.

Nutritional value of refried beans

Refried beans are a tasty and nutritious food, but their high carbohydrate content makes them unsuitable for a keto diet. However, there are some alternative recipes that use low-carb ingredients to replicate the taste and texture of refried beans.

A 260 g serving of refried beans contains 234 calories, with 5.2 g of fat, 13 g of protein, and 35 g of carbohydrates. The fat content includes 1.6 g of saturated fat, and there is no cholesterol. In terms of vitamins and minerals, a serving of refried beans provides 0.00 mcg vitamin A, 14.8 mg vitamin C, 0.00 mcg vitamin D, 3.74 mg iron, 75.40 mg calcium, and 829 mg potassium.

As an alternative to traditional refried beans, one recipe suggests using eggplant or zucchini as the base, with Mexican chorizo for added flavour and colour. The eggplant or zucchini is cut into cubes and cooked with olive oil, salt, and chorizo, before being pureed in a blender with the addition of water to achieve the desired consistency. This recipe is low in carbs and provides a healthy vegetable-based option.

Another recipe for keto-friendly refried beans uses black soybeans, which are cooked and then blended with seasonings such as cumin, garlic, lime, and epazote. This recipe is suitable for those following a keto diet who are also avoiding soy.

How to eat refried beans on a ketogenic diet

Refried beans are typically made with pinto beans, which are high in carbohydrates and therefore not suitable for a ketogenic diet. However, it is possible to make keto-friendly refried beans by substituting the pinto beans with low-carb alternatives such as black soybeans, lupini beans, or eggplant. Here are some tips and recipes to help you enjoy refried beans while following a ketogenic diet:

Choose Low-Carb Bean Alternatives

As mentioned, traditional refried beans are made with pinto beans, which are high in carbs. To make keto-friendly refried beans, you can use black soybeans or lupini beans as substitutes. Black soybeans have a similar taste and texture to regular black beans, while lupini beans are creamy and similar to butter beans. These low-carb beans can be used in most refried beans recipes with some adjustments to the ingredients and cooking methods.

Use Eggplant or Zucchini as a Base

If you're looking for a vegetable-based option, eggplant or zucchini can be used as a base for keto-friendly refried beans. They provide a healthy paste when blended and can be seasoned to enhance their flavour. However, they may require additional ingredients to boost the taste and colour, such as Mexican pork chorizo. The blending process is crucial to achieving the right consistency, and you may need to add small amounts of water to get a smooth paste.

Cyclical or Targeted Ketogenic Diet

If you want to include refried beans in your ketogenic diet, consider following a cyclical ketogenic diet (CKD) or a targeted ketogenic diet (TKD). CKD involves following a low-carb diet most of the time but allows for moderate carb consumption 1-2 days per week. On the other hand, TKD is a strategy for timing carbohydrate intake around workouts, where you consume carbs pre-workout or post-workout to enhance recovery. These modified ketogenic diets provide more flexibility to incorporate low-carb refried beans into your meals.

Sample Recipe: Keto "Refried Beans"

Ingredients:

• 1 medium eggplant
• 1/4 cup extra virgin olive oil
• 1/2 tsp sea salt or pink Himalayan salt
• 1 tube Mexican chorizo
• 1 cup lupini flakes
• 1 small lime, juiced
• 1/4 cup cream cheese

Instructions:

• Preheat your oven to 450°F or 230°C.
• Cut the eggplant into 1-inch pieces and toss them with olive oil and salt.
• Place the eggplant on a parchment-lined baking sheet and roast for 30 minutes, stirring halfway through.
• In a skillet, brown the Mexican chorizo over medium heat until slightly browned and broken into small crumbles.
• In a saucepan, bring 3 cups of water to a boil. Add baking soda and lupini flakes, stirring constantly to prevent foaming. Cook for 3-4 minutes, then cook for an additional 5 minutes after the foaming stops.
• Allow the lupini flakes to cool, then strain them.
• Once the eggplant is cool enough to handle, combine it with the chorizo, lupini flakes, lime juice, and cream cheese in a food processor.
• Process the mixture until it is mostly smooth, scraping down the sides as needed.
• Reheat the mixture in a saucepan or refrigerate it for later use.
• Garnish and serve as you would regular refried beans.

Sample Recipe: Low-Carb Refried Beans with Black Soybeans

Ingredients:

• 2 tbsp rendered bacon grease or oil
• Salt and pepper to taste
• 1 tbsp garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 30 oz canned black soybeans, rinsed and drained
• 3 cups low-sodium vegetable broth
• 1 lb eggplant

Instructions:

• Preheat your oven to 425°F and line a baking sheet with aluminum foil or parchment paper.
• Heat 1 1/2 tbsp of bacon grease or oil in a large pot over medium-high heat.
• Add the onions and garlic to the pot and cook until the onions are translucent. Then, add the cumin and chili powder and cook for a few more minutes.
• Add the drained and rinsed black soybeans and vegetable broth to the pot and bring to a boil.
• Reduce the heat to a simmer, cover the pot, and let it cook for 45 minutes to an hour, stirring occasionally.
• Cut the eggplant into 1-inch cubes and toss them with the remaining bacon grease or oil. Season with salt and pepper.
• Roast the eggplant in the oven for 15-20 minutes, flipping halfway through, until slightly browned.
• Remove the pot from the heat and add the roasted eggplant.
• Use an immersion blender to puree the beans and eggplant until smooth.
• Return the pot to the stove and cook uncovered over medium heat, stirring frequently, until the mixture thickens to your desired consistency.
• Season with additional salt and pepper if needed, and enjoy!

Remember, when following a ketogenic diet, it's important to monitor your carbohydrate intake and make adjustments to suit your specific macro needs. These recipes provide tasty alternatives to traditional refried beans, allowing you to enjoy the flavours and textures you love while staying within the guidelines of your diet.

Types of ketogenic diets

While refried beans are not keto-friendly, there are recipes for keto-friendly alternatives that use ingredients like eggplant, zucchini, and black soybeans.

Now, here is an overview of the types of ketogenic diets:

Strict Keto Diet

The strict keto diet is the original version of the keto diet, created in the 1920s to treat seizures in people with epilepsy. It is the most restrictive variant, with 90% of daily calories from fat, 6% from protein, and only 4% from carbs. This diet has been shown to improve epilepsy in 44% of patients, with 12% becoming seizure-free. However, it may cause constipation, weight loss, and growth problems, especially in children.

Standard Keto Diet

This is the most common approach to keto, with 75% of calories from fat, 20% from protein, and 5% from carbs, limiting carb intake to 20-30 grams per day. It is intended for people looking to lose weight and access the other reported health benefits. However, it may cause "keto flu," bad breath, dizziness, constipation, and low energy levels.

Targeted Keto Diet

Targeted keto is designed for athletes, involving following a standard keto diet and consuming about 25 grams of carbs 30 to 45 minutes before exercising. The idea is to have enough carbs to fuel workouts and easily return to ketosis after cooling down. It is meant for people who engage in intense, muscle-building workouts like running or swimming for extended periods.

High-Protein Keto Diet

This version increases protein intake to about 30% of calories, with 65% from fat and 5% from carbs. It is suitable for bodybuilders and older people needing to prevent muscle breakdown or those showing signs of protein deficiency, such as hair thinning. However, those with kidney issues should be cautious, as too much protein can lead to waste buildup in the blood.

Cyclical Keto Diet

Also known as keto cycling, this approach involves cycling in and out of keto, typically with five ketogenic days followed by one or two higher-carb days. It is intended to make the diet easier to follow and allow for carbohydrate cravings. However, it may promote carb binging and cause body water fluctuations and dizziness.

Lazy Keto Diet

The lazy keto diet simplifies the standard keto diet by only tracking carb intake, aiming to keep it below 50 grams per day. It is meant for those interested in ketosis but unwilling to track calories, fat, and protein intake. However, it can be dangerous if not strictly followed, as ketosis is an all-or-nothing metabolic state.

Mediterranean Keto Diet

This combines the standard keto diet with elements of the Mediterranean diet, emphasizing healthy fats like fatty fish and olive oil. It offers a flexible and sustainable approach to healthy eating, focusing on unprocessed foods and high nutrient density.

Keto 2.0

Keto 2.0 reduces fat intake to 50%, increases protein to 30%, and allows for more carbs at 20%. It aims to make the diet less restrictive and more sustainable by allowing a wider variety of carbs and leaner cuts of meat. However, with this approach, you will no longer be in ketosis.

Dirty Keto Diet

Dirty keto has the same macronutrient distribution as the standard keto diet but focuses on convenience, allowing any food source to meet macro goals. It is suitable for those who need a high level of convenience and don't have time for cooking or meal prep. However, consuming too many ultra-processed foods can lead to nutritional deficiencies and increase the risk of mortality.

Clean Keto Diet

Swinging in the opposite direction of dirty keto, clean keto focuses on food quality and convenience. It emphasizes organic, grass-fed, pasture-raised, and cold-pressed foods, as well as whole plant foods. This approach may require a higher financial investment but can be a relatively healthier way to follow the keto diet.

Low-carb alternatives to refried beans

Refried beans are typically made with pinto beans, which are high in carbohydrates and therefore not suitable for a keto diet. However, there are several low-carb alternatives that can be used to create a similar dish with a comparable taste and texture. Here are some options to consider:

Black Soybeans

Black soybeans are a popular choice for those following a keto diet. They have a similar texture to pinto beans and can be used in refried beans recipes with some adjustments. They are available canned or dried and can be purchased online. Black soybeans have five grams of net carbs per 1/2 cup serving.

Eggplant or Zucchini

Eggplant and zucchini can be used as a substitute for refried beans. They need to be peeled, sliced, and cubed before cooking. These vegetables have a mild flavour and soft texture that can be blended to form a paste similar to refried beans. The addition of Mexican pork chorizo is recommended to enhance the flavour and colour of the dish.

Green Beans

Green beans are a low-carb alternative that can be easily incorporated into a keto diet. With only two grams of net carbs per 1/2 cup serving, they can be used as a side dish or added to soups or frittatas. However, they have a different texture and flavour than refried beans.

Lupin Beans

Lupin beans are bright yellow beans traditionally eaten pickled. They are a great source of protein and fibre, with five grams of net carbs per 1/2 cup serving. Lupin beans may need to be ordered online, but they are a tasty and keto-friendly option.

Mushrooms, Squash, and Sausage

While not perfect substitutes, mushrooms, squash (such as zucchini or yellow squash), and sausage can be used in place of refried beans in dishes like chilli and soup. These alternatives can add flavour, protein, and fat to your keto meals while keeping the carb count low.

Frequently asked questions