Can I eat baked beans on keto?

In this article, we will answer the question “Can I eat baked beans on keto?”, and how to make low-carb baked beans with beef?

This article includes a quick rundown of the carb count of various types of beans along with the substitutes of beans that you can try on a keto diet.

Can I eat baked beans on keto?

Yes, you can eat baked beans on keto provided the carb and calorie content of the beans are keto-friendly, and the beans have been made without added sugar or any ingredients containing added sugar. 

If you make your baked beans at home, you have a lot of control over what goes inside the dish which is why homemade baked beans are the best option if you follow a strict keto diet.

What is the carb count of beans?

The following table shows the carb count of different types of cooked beans per ½ cup (60-90g) serving.

Total carbs Net carbs 
Black beans 20 grams 12
Navy beans 2414
Kidney beans 2013
Black soybeans 82
Green beans 42
Chickpeas 2518
Lima beans 1912
Pinto beans 2315
Lentils 1811
Black-eyed beans2115
Great Northern beans 1913

Since the green beans are lighter than other types of beans, a single serving weighs 60 grams. 

What are the most keto-friendly beans?

To comply with a strict ketogenic diet, you should pick green beans or black soybeans. Since green beans are often treated as a veggie, opt for starchy black beans to make soups, bean dips, refried beans, or other recipes.

Although the net carb and total carb content of the black soybeans are perfect for a keto diet, the soy content of these beans has become a topic of debate. However, there is a lack of sufficient scientific research that proves the potential effects of soy on hormones.

If you have apprehensions about including black soybeans in your diet, you can go for any other type of soybeans that suit your needs. If you are using store-bought baked beans, make sure to read the label. Because eating processed baked beans with a whole load of added sugar will ruin your diet.

What are the substitutes of soybeans on a keto diet?

Mushrooms: The low calorie and carb content of the mushrooms makes them ideal for a keto diet. You can add cooked mushrooms to your soups, stews, and chili. 

Eggplant: If you love hummus but it does not fit into your daily carb and calorie intake limit, try a substitute dip called baba ganoush. This dip is eggplant-based, low calorie, and low in carbs.

Avocado: Instead of eating calorie-laden refried beans or bean dip with your Mexican food, try eating guacamole or smashed avocado.

Ground meat: Go high protein by substituting beans with ground beef, pork, or turkey in your soups or chili recipes.

Peanuts: In case you didn’t know, peanuts belong to the legume family and are not a nut. Moreover, boiled peanuts have a similar mouthfeel to that of the beans. Peanuts are also high in protein and fiber, so it’s a win-win.

How to make Low-carb Baked Beans with Beef?

Ingredients 

  • 3 slices no sugar bacon
  • 1 pound lean ground beef
  • 1 tablespoon dried minced onion
  • ¼ teaspoon garlic powder
  • 2 15 oz cans black soybeans drained
  • ¼ cup water
  • 1 6 oz can tomato paste
  • ¼ cup cider vinegar
  • 1 ½ teaspoon liquid smoke
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper

US Customary – Metric

Instructions 

  1. Brown the beans over medium heat.
  1. Remove from heat, and drain the beans. Stir the beans and set them aside.
  1. In the same pan, brown the ground beef. Season the beef with garlic powder and dried onion. 
  1. When the beef is nicely browned, stir in the bacon, drained beans, water, tomato paste, stevia, molasses, vinegar, and liquid smoke. Sprinkle salt and pepper as per taste.
  1. Transfer everything to a baking pan and cover with a lid. Bake in the preheated oven at 350 degrees for about 60 minutes.

Variations 

Feel free to add a dash of cinnamon, a small dollop of mustard, or a splash of Worcestershire sauce to your baked beans for a complex flavor. You can also add a spoonful of brown sugar while the beans are frying if it does not upset your sugar intake.

Nutrition facts 

Serving 214g
Calories 225
Carbohydrates 12g
Protein 21g
Fat 14g
Saturated fat 5g
Monounsaturated fat 4g
Cholesterol 42mg
Sodium 428 mg
Potassium 437 mg
Fiber 6g
Sugar 3g
Vitamin A 750IU
Vitamin C 6.6mg
Calcium 80g
Iron 4mg

Conclusion 

In this article, we answered the question “Can I eat baked beans on keto?”, and how to make low-carb baked beans with beef?

References 

https://lowcarbyum.com/baked-soy-beans-with-beef/
https://www.healthline.com/nutrition/are-beans-keto#Food-Fix:-Keto-Basics

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.