low carb refried beans feature
Appetizers, Low Carb, Sides

Low Carb Refried Beans

If you’ve been missing refried beans, you’re going to love this low carb refried beans recipe! Packed with flavour and easy to make, this tasty snack is awesome all by itself with your favourite Keto chips and crackers, or used for Quesadillas, 7 Layer Dips or Tacos!

White bowl with low carb refried beans, garnished with sliced jalapeño. In the background there are sliced limes, garlic cloves and a bowl of keto chips.

This post was originally published on January 5, 2019, and has been updated with fresh content and images, plus we’ve added a stovetop version and video!

Do you love / miss refried beans? If your answer is ‘HECK YES’, then this recipe is for you!

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I first made these Keto refried beans a couple of years ago, and still to this day I cannot believe how delicious they are. This post had to be redone so that anyone who doesn’t have an Instant Pot can still make and enjoy this beany-goodness.

These Keto refried beans taste just like authentic refried beans; probably because it is made with beansblack soy beans! Though unlike almost every other bean, black soy beans are actually the lowest carb baked beans. Like, 5g net carbs per 1/2 cup! They are the star of this show, along with a few other essentials like fresh lime juice and jalapeños.

I cannot wait for you to try these lowest-carb baked beans. Make them for your Quesadillas or Tacos, or just dive into that bowl of refried beans, straight up, with Keto Tortilla Chips or Keto Crackers. This recipe is one of our favorite low carb keto snacks. Either way you choose to enjoy your beany-goodness, I hope you love it as much as we do!

Ingredients

All ingredients used to make low carb refried beans.

Black Soy Beans – I used to find black soy beans at my local grocery store in the organic section, but they no longer stock it. Now I get them on amazon; I use Eden’s Organic black soy beans.

Do you know what beans are keto friendly? Are Lima Beans Keto?

How to make Keto Refried Beans

Stovetop

Mince garlic and dice up a jalapeño. I recommend leaving at least half the seeds to add extra flavour, but if you really don’t like spice, leave them out. If you like more spice, add them all in including the white membrane and pith.

Heat oil in a medium saucepan and once hot, add cumin powder, chili powder, the minced garlic, diced jalapeño and a little sea salt. Cook for a minute or two until the spices are fragrant.

A saucepan with jalapeño and spices.

Stir in rinsed black soy beans and the juice from both limes.

A saucepan with jalapeño, spices and beans.

Pour in enough water to just cover the beans. Bring to a boil, reduce the heat to medium/low and simmer for 45 minutes, adding more water throughout the cooking process so that the beans are just covered. You’ll need about 4 cups of water in total.

Once cooked, use an Immersion Blender to puree until smooth, or cool completely and puree in a blender.

A saucepan with low carb refried beans.

Instant Pot

Press or mince the garlic and chop the jalapeño; set them aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant, about a minute.

Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot. Pour in two cans of rinsed black soy beans, then the rest of the water. Top with the jalapeños, then secure the lid of the Instant Pot and turn the steam release valve to the sealed position.  

Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes, naturally release for 5 minutes and then, very carefully, using the necessary precautions, quick release

After the steam has been completely removed and the pin has dropped, open the Instant pot lid. Puree until smooth using an immersion blender, or cool completely and puree in a blender.

White bowl with low carb refried beans, garnished with sliced jalapeño and a few Keto chips. In the background there are sliced limes, garlic cloves and a bowl of keto chips.

Watch the whole thing go down:

Expert Tips

  1. I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water.
  2. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do!
  3. If the consistency is too thin: a) it will thicken once cool or b) sauté (instant pot) or simmer (stove top) for 5 minutes after pureeing.
  4. If the consistency is too thick, puree in a little bit of water at a time.

Instant Pot Specific Tips

  1. Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error!
  2. Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook!

Frequently Asked Questions

Are any beans Keto-friendly?

Most beans are off the Keto approved list because they are high in carbs. Kidney beans come in at 14.5g net carbs per 1/2 cup, and black beans are 13g net carbs per 1/2 cup.

Thankfully, there are a couple types of beans that can be enjoyed on the Keto diet. Green beans are just 3g net carbs per 1/2 cup, and black soy beans are just 5g net carb per 1/2 cup!

What can you do with Keto Refried Beans?

Besides grabbing your favourite Keto Chips or Crackers and devouring the whole bowl while still warm, no judgment here, you could use these Keto refried beans for Tacos, layered into a Keto 7 Layer Dip, spread onto Almond Flour Tortillas and turned into Keto Quesadillas.

My most favourite dip in the whole wide world is actually a Low Carb Hot Bean & Cheese Dip that features cheesy goodness and these Keto Refried Beans!

How to store Low Carb Refried Beans

Once cooked and cooled, store these Low Carb Refried Beans in an air tight container in the refrigerator. They will last 3-4 days if properly stored in the fridge.

Want to freeze these? No problem, they freeze great! Store them in an air tight container and they will last for about 2 months in the freezer. If they are on the dry side once thawed, whisk in a touch of water.

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low carb refried beans recipe

Low Carb Refried Beans

Mitch Durfee
Indulge in beans again with this easy and delicious Low Carb Refried Beans recipe. Enjoy them on tacos or quesadillas, or straight up with Keto chips!
5 from 13 votes
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Appetizer, Side Dish, Snack
Cuisine Canadian, Low Carb
Servings 10 servings
Calories 104 kcal

Ingredients
  

  • 796 ml black soy beans rinsed well
  • 2 tbsp avocado oil
  • 2 cloves garlic
  • 1 jalapeño
  • 2 tsp cumin
  • 1 tbsp chili powder
  • 1 tsp sea salt
  • 2 limes juiced
  • +/- 4 cups water

Instructions
 

Equipment Needed

Directions

    Stovetop

    • Mince garlic and dice up a jalapeño *see notes 1&2. Heat oil in a saucepan on medium heat and once hot, add cumin powder, chili powder, the minced garlic, diced jalapeño and a little sea salt. Cook for a minute or two until the spices are fragrant.
    • Stir in rinsed black soy beans, then pour in the juice from both limes and enough water to just cover the beans (about 2 cups). Bring to a boil, reduce the heat to medium/low and simmer for 45 minutes, adding more water throughout the cooking process so that the beans are just covered. You’ll need about 4 cups of water in total.
    • Once cooked, use an Immersion Blender to puree until smooth, or cool completely and then puree in a blender *see notes 3&4.

    Instant Pot

    • Press or mince the garlic and chop the jalapeño; set them aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant, about a minute.
    • Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot *see note 5. Pour in rinsed black soy beans, then the rest of the water and the lime juice. Top with the jalapeños, then secure the lid of the Instant Pot and turn the steam release valve to the sealed position *see note 6.
    • Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes, naturally release for 5 minutes and then, very carefully, using the necessary precautions, quick release.
    • After the steam has been completely removed and the pin has dropped, open the Instant pot lid and puree until smooth using an immersion blender, or cool completely and puree in a blender *see notes 3&4.

    Enjoy

    Video

    Notes

    1. I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water.
    2. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do!
    3. If the consistency is too thin: a) it will thicken once cool or b) sauté (instant pot) or simmer (stove top) for 5 minutes after pureeing.
    4. If the consistency is too thick, puree in a little bit of water at a time. 
     

    Instant Pot Specific

          5. Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error!
          6. Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook!
     
    Nutrition Facts
    Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.  

    Nutrition

    Serving: 0.25cupCalories: 104kcalCarbohydrates: 8.2gProtein: 6.7gFat: 6.5gSodium: 274mgFiber: 4g
    Keyword instant pot, low carb refried beans
    Tried this recipe?Let us know how it was!

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    40 thoughts on “Low Carb Refried Beans

    1. Dawn says:

      5 stars
      Love beans in all forms and these sound delicious and too easy! Definitely yummy for a dip!

    2. 5 stars
      They would be so good in a quesadilla, or enchilada, or just as a dip. Easy to make, delicious to eat!

      1. Aleta says:

        Right?? I’ve been eating lots of low carb quesadillas with these refried beans! Such a treat 🙂

    3. Gloria says:

      5 stars
      We are Mexican food lovers in our house. We eat refried beans all the time. I don’t have an Instant Pot, but do have a pressure cooker. I know I can adapt this great recipe to work. Lots of great uses for these.

    4. Anna says:

      love the idea of using these for a hot bean and cheese dip! Yum, and perfect for gatherings with friends!

      1. Aleta says:

        Thanks Anna! Yes they are the foundation for an epic hot bean and cheese dip, I’ve been making it a lot lately!

    5. 5 stars
      I’m not sure I’ve ever seen black soybeans. I’ll have to check out the local Whole Foods market to see if they carry them. I know they have the Eden brand. These low carb refried beans look so delicious and I can’t wait to try them.

      1. Aleta says:

        Thanks Elaine!

    6. 5 stars
      I’m such a huge fan of Mexican food, but never tried to make my own refried beans! Thanks for sharing, I can’t wait to give these a go!

      1. Aleta says:

        Awesome thanks Carrie!

    7. Jennifer says:

      5 stars
      I’m always looking for new Instant Pot recipes that I can try!! We love refried beans and now I can make them in my Instant Pot!!

      1. Aleta says:

        SO awesome right?? I love my instant pot!

      2. N Mull says:

        Limes? Where do they go in the InstaPot??

        1. Aleta says:

          Ah! They go in with the water 😀 Thanks!

    8. Denise says:

      5 stars
      We eat a lot of low carb dishes but now you have saved Mexican food for us! And the fact that you made them in the instant pot is even better. Now I just have to find the soy beans near me…..Looks great!

      1. Aleta says:

        Thanks Denise! I am so excited to indulge in a lot more mexican dishes now that I can make refried beans low carb! I live in a small town and they are in my local grocery store with the other beans, I hope you can find these too!

    9. Interesting way to serve beans never had it like this before. Intrigued to try it!

    10. We like to do latin food nights in our house, and I’m always looking for a reason to use our instant pot – so this looks perfect for us!

      1. Aleta says:

        I hope you love it!

    11. Amanda Mason says:

      5 stars
      I have never heard of black soy beans!!! Going to be on the lookout! Loving all the seasonings in this recipe! Can’t wait to try!!

      1. Aleta says:

        Thanks Amanda 🙂

    12. 5 stars
      Recently I’ve got Instant pot and I am saving some delicious and easy to make Instant pot recipes. This low carb beans recipe sounds so nice, bookmarking it.

    13. Christi Allen says:

      Where do the limes come in?

      1. Aleta says:

        Ah! Thanks Christi, forgot to add that bit. They get freshly squeezed and tossed in with the water before the machine is turned on to pressure cook. If it was missed, it can be stirred in afterwards, before the instant pot is turned to saute to reduce the liquid. I’ll add it in the instructions, thanks!

    14. Amber says:

      Would it be okay to half this recipe? I’m just cooking for myself.

      1. Aleta says:

        Hey Amber! Although I have not made only half myself, I see no reason why it wouldn’t work in the instant pot. 🙂

      2. Andy says:

        These beans are fine to freeze so that’s always an option.

    15. Andy says:

      5 stars
      This recipe is sooo good. Thanks! I’ve experimented a little with the amount of liquid. I usually use a little less than directed and use a combination vegetable stock or broth and veggie green chili instead of the jalapeno. I also add some shredded cheese at the end to make it creamer. This also freezes well so I have been making double batches and then always have some on hand.

      1. Aleta says:

        Hey Andy! I am so glad that you love this recipe so much! What a great idea with your substitutions and additions, I will try them next time I make these refried beans!!

    16. Wendy says:

      You say, early in the post, that there’s 1 gram of carbs in half a cup but then the nutritional info says it’s almost 2 grams for 2 tablespoons. What’s the correct count and volume?

      1. Aleta says:

        Hey Wendy! In the post I had said that the black soy beans are 1 g net carbs per 1/2 cup, but that is before they are pureed and have the other ingredients added. After the black soy beans have been turned into refried beans, they work out to be 1.8 g net carbs per 2 tbsp. Hope that clears it up 🙂

        1. Beth says:

          Just curious…. looking at the ingredients that get added to the beans, how does the net carb count change so drastically? Granted, 1.8 net carbs is awesome but I would eat way more than 2 TBLS. So, what is the ingredient that changes this so much?

          1. Aleta says:

            Hey Beth, it’s more that the beans lose so much volume when ground down. There are only 1 g net carbs in 1/2 cup of the beans themselves, but they do mash down. Plus there are carbs in the chili powder, cumin, lime juice, garlic and jalapeño.

    17. Jena says:

      How can I make the refried beans if I don’t have an instant pot?

      1. Aleta says:

        Hey Jena! I have stovetop instructions right here in this 7 Layer Dip recipe:
        https://mamabearscookbook.com/mexican-low-carb-7-layer-dip/
        Enjoy!

    18. Ron says:

      I wouldn’t call it a deal breaker, but apparently the nutrition information Eden has had on their label was incorrect.

      https://store.edenfoods.com/black-soybeans-organic-15-oz/

      Turns out that it’s 5g net carbs per half cup, so it’s something to be aware of.

    19. Camille says:

      5 stars
      OMG. Bomb.com! The only tweak I did to the recipe was take out a little of the water/sauce after it cooked in the pressure cooker. Only like one oz. I was afraid of it being to watery. After it sat in the fridge for an hour or so it was the perfect texture that I like! This is the PERFECT solution for refried bean lovers! Its my weakness (In addition to lots of cheese). I paired it with some Keto tortillas and carne asada…. OH yes! If in doubt, just make them. You wont be disappointed! Thank Aleta for sharing this gem! It now will be one of my staples!

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