Are refried beans keto? How many carbs are in a classic refried bean? We know they’re the perfect side dish for your next Taco Tuesday. They’re a staple in Mexican cuisine. The question is…are they ketogenic? Read on to learn more about refried beans.
What Are Refried Beans?
World famous, this Mexican side is a hearty and nutritious choice. Often made with black beans or kidney beans, refried beans have many health benefits.
The name comes from the Spanish dish, Frijoles Refritos. In this case, “refritos” means well-fried. Refried beans are cooked well, mashed, and flavored with garlic, chipotle, or jalapeño. They are sometimes cooked with pork lard in a frying pan.
Are Refried Beans Keto?
Like most beans and legumes, refried beans are not ketogenic. They are very high in carbs. Keto-friendly foods are high in fat and low in carbs.
You can have refried beans on occasion while on keto, but you have to be very careful with your portion. Remember not to surpass your daily carb limit.
How Many Carbs in Refried Beans?
As per the USDA, there are 34.5g of carbs per cup (260g) of refried beans.
How Many Net Carbs In Refried Beans?
There are 34.5g of total carbs and 9.6g of fiber in every cup of refried beans, according to the USDA. That means there are 25.8g of net carbs.
How Are Refried Beans Made?
Typically made with pinto beans, onions, and fat (like lard or butter), the beans are first soaked in water for at least 8 hours. Then they are boiled until tender. Once drained, they are mashed into a paste, and fried in the fat. Flavor can be added at this stage.
How to Make Low-Carb Refried Beans
There are some alternatives you can try to make refried beans low-carb. Instead of using high-carb pinto beans, you can try green beans or black soybeans.
FAQ
How Many Carbs Are in 1/2 Cup Refried Beans?
As per the USDA, there are 17.7g of carbs per half-cup (130g) of refried beans.
Are Refried Beans OK on a Low-Carb Diet?
You can consume refried beans in moderation on a keto diet. Be mindful of your portion size to ensure you do not surpass your daily carb count maximum. Limit yourself to no more than a half-cup of refried beans. Use a low-carb recipe instead to reduce the carb count even more.
Can You Eat Beans on A Keto Diet?
Beans are a high-carb food. They are generally not allowed on a keto diet. Eating beans can prevent your body from reaching or remaining in ketosis.
Most beans, like red kidney beans, black beans, pinto beans, and more are too high-carb for a keto diet. Switch to substitutes like green beans and black soybeans instead.
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Keto Refried Beans Recipe
Ingredients
- 4 ounces chorizo
- 3 tablespoons olive oil divided
- 1 large eggplant cubed
- 1 teaspoon cumin powder
- 2 teaspoons garlic powder
- 1/2 teaspoon sea salt
- 1/4 onion
- 2 tablespoons water
- 1/2 cup queso fresco cheese
- 1/4 jalapeño sliced
- 1/8 roma tomato diced
Instructions
- In a large skillet over medium heat, cook chorizo until browned (about 10 minutes), breaking it up at the same time. Transfer half the cooked meat to a plate.
- Add two tablespoons of olive oil and eggplant to the skillet and sauté for about 15 minutes, until browned.
- Add in chorizo, cumin, garlic powder, and salt. Combine well.
- Add mixture to a food processor with water and pulse until a thick consistency (similar to refried beans) forms.
- With a spatula, scrape the sides of the blender afterwards and add additional water. Add in the rest of the chorizo and pulse until combined.
- Garnish with queso fresco, diced tomato, and jalapeño. Enjoy!
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