Bean dip, beans and cauliflower rice, burrito bowls – there are some meals that simply MUST HAVE beans and that’s where this list of keto beans helps save the day!
While beans are generally considered to be high carb foods, there are actually a number of them that’re amazing, high fiber keto foods, and some of you guys may want to add their creamy deliciousness into your lives.
These relatively keto foods are filling, high in protein, and help round out so many of our favorite dishes, like chili and curry! The list is just below, lets get started!
***Note, beans are NOT a low carb food, but the items shared below are the lowest carb from this food group. People trying to cut back on carbs (vs following a strict low carb meal plan) may consider consuming some of these low carb beans.**
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3 Best Keto Beans
Here are the 3 best keto beans:
1. Green Beans
Low in calories and carbs, these are a real winner! These keto beans are tasty, filling, and versatile! Try them cooked with garlic and lemon for an incredible (and healthy!!) side or snack. These have an impressively low 4g net carbs per cup.
2. Edamame
Are actually immature soybeans! You’ve probably enjoyed them as an app at Asian restaurants, but get creative with this high protein food, and use them as low carb bean replacements in your fave recipes. 5.7g of net carbs per cup.
3. Green Peas
Although higher in carbs than the options above, green peas are considered a nutritional powerhouse, as they’re loaded in vitamins and fiber. Amount of net carbs per cup, 12.74 grams.
Carbs in Beans
Whether we’re looking at carbs in pinto beans or carbs in black beans, all beans nutritional profiles will vary. It all depends on whether you’re counting net carbs or total carbs, your daily carb intake, and the amount of beans you plan to eat.
Based on 1/4 cup served size, there are the following carbs in beans:
| LOW CARB BEASNS (1/4 CUP) | TOTAL CARBS | TOTAL NET CARBS |
|---|---|---|
| Green Beans | 1.7 | 0.9 |
| Edamame | 3.45 | 1.4 |
| Peas | 5.3 | 3.2 |
| Lentils | 10 | 6.1 |
| Kidney Beans | 10.1 | 6.8 |
| Pinto Beans | 11.2 | 7.3 |
| Chickpeas | 11.3 | 8.1 |
| Navy Beans | 13.4 | 10.1 |
| Black Beans | 21 | 15 |
- Green Beans – 1.7g carbs, .9g net carbs
- Edamame – 3.45g carbs, 1.4g net carbs
- Peas – 5.3g carbs, 3.2g net carbs
- Lentils – 10g carbs, 6.1g net carbs
- Kidney Beans – 10.1g carbs, 6.8g net carbs
- Pinto Beans – 11.2g carbs, 7.3g net carbs
- Chickpeas -11.3g carbs, 8.1g net carbs
- Navy Beans – 13.4g carbs, 10.1g net carbs
- Black Beans – 21g carbs, 15g net carbs
The key to success is going to be PORTION size (for help with that, try using a digital scale or measuring cups!). Beans are flavorful and delicious, and a little goes a long way!
Going with peas, edamame, or green beans is going to be your best bet in the low carb bean category.
How to Eat Beans on A Low Carb Meal Plan
While there are some scrumptious low carb bean options, there are some other variations that will work just as well, (in some, cases, maybe better!) and will help keep that carb count low, low, low!
Can I Use Vegetables Instead of Beans?
Yes, yes, yes! Oh, veggies. Truly a lifesaver!! When it comes to carbs per quantity, vegetables stretch way, way farther than even low carb beans do.
There are so many great keto vegetables that give similar textures, flavors and heft to our favorite dishes. Diced mushrooms, chopped zuchinni or riced cauliflower are all amazing alternatives to beans in most dishes.
Can I Use Nuts Instead of Beans?
Nuts are another incredible alternative to low carb beans in most recipes. Many keto nuts are high in protein, fiber and nutrients that our bodies crave, so it’s a health-smart option as well as a practical one!
Try buttery macadamians, protein-rich almonds, or sweet pecans that are LOADED with heart healthy vitamins.
Can I Use Fruit Instead Of Beans?
I think in most recipes you would find it hard to replace beans with fruit. However, rounding out meals with keto fruits is a great way to make them more satisfying! Berries like blackberries or strawberries are a great option.
Also, clementines, kiwis and plums are low carb and a mouth-watering addition to any meal!
Are There Grains That’re Lower In Carbs Than Beans?
There are actually some low carb grains that may surprise you! Oatmeal is the top contender, coming in at 23g net carbs per cup. Nutty, chewy bulgur is next with 26g net carbs.
Wild rice is 32g net carbs, and oh-so-hip, gluten free Quinoa is 34g net carbs. While these options are definitely not VERY low carb, they do beat out beans in some categories and make a decent substitution when called upon.
But don’t totally count low carb beans out! Those delightful little nuggets are powerhouses of vitamins, protein and fiber – a better all-around food than many grains.
Bean Substitute Recipes
One of the main questions you may be thinking, especially if you’re from the South, is what about chili?? What are my options for low carb beans for chili? What about casseroles?? Is there anything that can be done?!
No worries, my sweet friend! I have you covered…I would never leave you without appropriate options for the rainy day / football game / holiday food you crave!
Low Carb Beans
Print Recipe Pin RecipeIngredients
- 1 tablespoon olive oil
- 8 ounces green beans trimmed
- 1/2 teaspoon Kosher salt
- Pinch Black pepper
- 2 garlic cloves minced
Instructions
- Heat olive oil in a large skillet over medium heat. Once shimmering add the green beans and toss to coat in the oil. After a minute or two, sprinkle with salt, and pepper. Continue to saute green beans until they're almost completely done, about 9-11 minutes.
- Stir in the garlic and cook until fragrant, about 1-2 additional minutes. Remove from heat immediately and enjoy!
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Nutrition
Conclusion
While not VERY low carb, there are many options for beans that’ll do their job well and deliciously when needed. Comment below with your favorite way to use these keto beans!
