These keto baked beans offer the savory and slightly sweet flavors of traditional baked beans without the carbs. Black soy beans are used to make a low carb version of the popular baked beans dish.
The use of spices and sweeteners helps mimic the taste of traditional baked beans, and the black soybeans provide a bean-like texture for this gluten-free and dairy free dish.
Being British, baked beans are part of my childhood foods and were a must for a British breakfast. I did enjoy them on toast too, so was delighted with this recipe as it means I can still enjoy them.
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Black Soy Beans
Black soybeans are a variety of soybean that is similar to the more common yellow or green soybeans but, as the name suggests, they are black in color.
Black soybeans, like other soybean varieties, are a good source of protein, dietary fiber, vitamins, and minerals. They are particularly known for their high protein content and are considered a valuable plant-based protein source. They also contain essential amino acids and are low in saturated fats.
Black soybeans have a relatively low carbohydrate content, making them a suitable option for low-carb diets like the ketogenic diet.
What are baked beans?
Baked beans have become a staple of British cuisine and are often associated with the United Kingdom. They were popularized in Britain in the 20th century, and the country has developed a unique variation of this dish. Canned Navy beans in a tomato sauce sweetened with sugar and flavored with various spices are particularly popular in the UK. These beans are typically enjoyed as part of a traditional British breakfast, commonly served alongside items like eggs, bacon, and toast.
While baked beans have British associations, they have a broader history that includes American and Native American influences. Early versions of baked beans were prepared by Native Americans and colonists in North America, and beans have been a part of various cuisines worldwide for centuries. However, the canned and sweetened version that many people think of as "baked beans" today has become closely linked to British culinary traditions.
Are baked beans keto?
Baked beans are not considered keto-friendly due to their carbohydrate content. Baked beans typically contain a significant amount of carbohydrates, particularly from the beans themselves and the added sugars found in the sauce.
A typical serving of baked beans can have around 20-30 grams of net carbohydrates, which can easily surpass the daily carbohydrate limit for many people on a ketogenic diet. This keto recipe has just 4 g net carbs per serving.
Keto baked beans are prepared similarly to traditional baked beans. The black soybeans are typically used in place of other high-carb beans. The sauce is prepared using low-carb tomato sauce, sweeteners, vinegar, and a mix of spices. Bacon and onions can be sautéed and added for extra flavor.
- Black soy beans - we used tinned black soy beans.
- Keto tomato ketchup - our homemade sugar free ketchup recipe is great for this but store bought keto ketchup is also available.
- Keto BBQ sauce - homemade sugar free BBQ sauce can be used but for convenience we like to use G Hughes Sugar Free BBQ Sauces.
- Brown sweetener - brown monkfruit gives a depth of flavor but any other low carb sweetener could be used.
- Worcester sauce - not strictly low carb as 1 teaspoon has 1 gram of net carbs but this is spread out on the whole recipe.
- Dijon mustard - grained or smooth works.
- Liquid smoke - gives a great flavor. Add more for a stronger taste.
- Garlic powder
- Onion powder
How to make keto baked beans
This is an easy recipe that does not even require a mixing bowl!
Add all ingredients directly into a baking dish.
Cover with silver foil and bake.
Serve and enjoy.
Allow the keto baked beans to cool to room temperature before storing. Hot food can create condensation inside the storage container, which can lead to moisture buildup and spoilage.
Transfer the baked beans to an airtight container. A glass or plastic container with a secure lid works well. Alternatively, you can use a resealable plastic bag, removing excess air before sealing it.
For short-term storage (up to 3-4 days), store the keto baked beans in the refrigerator. Make sure the container is tightly sealed to prevent the absorption of other odors.
Add chopped bacon to the beans before cooking.
Add other flavorings such as curry powder or chili powder for a variation.
How to serve low carb baked beans
Keto baked beans can be served as a side dish with various keto-friendly meals. Here are some ideas on how to serve low-carb baked beans:
- As a Side Dish: Low-carb baked beans can be served as a side dish alongside various meals. They pair well with grilled meats, such as chicken, pork, or steak. They can also be a tasty accompaniment to burgers, hot dogs, or grilled sausages.
- On Low Carb Toast - recreate a low carb version of a classic British dish and serve warm beans of a slice of toasted low carb bread.
- With Eggs: A classic way to serve baked beans is with eggs. Try them as a side to scrambled eggs, omelets, or fried eggs for a satisfying and savory breakfast or brunch.
- On Low-Carb Bread or Tortillas: Spread a spoonful of low-carb baked beans on keto-friendly bread, tortillas, or wraps. This can make for a delicious and quick sandwich or wrap option.
- As a Dip: Puree low-carb baked beans to create a tasty and nutritious bean dip. Serve it with raw vegetables, low-carb crackers, or cheese for a keto-friendly appetizer.
- In Casseroles: Incorporate low-carb baked beans into keto-friendly casserole dishes. They can add a creamy, flavorful element to casseroles made with cauliflower, cheese, and other low-carb ingredients.
- With Cauliflower Rice: Spoon low-carb baked beans over a bed of cauliflower rice, which is a popular rice substitute for keto diets. This makes for a satisfying and complete meal.
- As a Topping: Use low-carb baked beans as a topping for grilled portobello mushrooms, creating a savory and filling vegetarian dish.
- In a Burrito Bowl: Create a low-carb burrito bowl by serving low-carb baked beans with cauliflower rice, guacamole, salsa, and your choice of protein (e.g., grilled chicken or beef).
Keto Baked Beans
- Preheat the oven to 200C/400F degrees.
- Place all the ingredients in a baking dish. We used 9 x 13 inch dish but a smaller one could be used.
- Mix thoroughly and cover with silver foil.
- Bake for 1 hour.
- Serve your keto baked beans as a side dish or accompaniment to your favorite keto-friendly meal.
The information shown is an estimate provided by an online nutrition calculator.