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low carb refried beans recipe

Low Carb Refried Beans

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!
Course Appetizer, Side Dish, Snack
Cuisine Canadian, Low Carb
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 10 servings
Calories 104kcal
Author Aleta


  • 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


Equipment Needed



    • 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.




    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.  


    Serving: 0.25cup | Calories: 104kcal | Carbohydrates: 8.2g | Protein: 6.7g | Fat: 6.5g | Sodium: 274mg | Fiber: 4g | Net Carbs: 4.2g