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Home / Recipes / Beef

Low Carb Baked Beans with Beef

By Lisa MarcAurele · Jun 5, 2021 · 18 Comments

895 shares
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low-carb keto baked beans
low-carb keto baked beans

A baked soy beans with beef that looks like chili. But, it has more of a sweet and smoky flavor of low carb baked beans with the addition of ground beef.

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  • Low Carb Baked Beans with Beef Recipe
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It's the middle of winter, but I've been craving one of my favorite summer picnic foods. However, it is a warm comfort food that's perfect for February in New England.

Although it may sound impossible to make low carb baked beans, it isn't. Black soy beans are low in total carbohydrates and high in fiber making them the perfect replacement for high carb beans.

To help reduce the carbs, I added some ground beef to the mix. Meats are always a good zero carb ingredient.

This dish looks a lot like chili, but the taste is very different. It has more of the sweet and smoky flavor of baked beans with the addition of ground beef.

low-carb keto baked beans

I did like the flavor of this meaty dish, but I may try eliminating the beef and add two more cans of soy beans. That would make it a more traditional low carb baked beans recipe.

Some may be opposed to eating soy, especially because it can contribute to estrogen dominance. However, Asians eat a lot of soy and don't see to be negatively affected.

I believe that most things are okay in moderation. Even carbs are okay, but it's best to get them from vegetable sources and not low carb junk food.

To make a low carb baked beans dish, you really need a good bean substitute. Black soy beans are the best that I've found.

Low Carb Baked Beans with Beef Recipe

bowl with baked beans keto recipe

Black soy beans are great to use in Mexican dishes. I've used them in my Southwest Beef and Bean Casserole and my Layered Taco Salad Dip.

I've also used soy beans in sweet recipes. They are great to add to chocolate brownies and cookies too.

So, give this one a try if you want to enjoy a little taste of summer in the middle of the winter!

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

keto baked beans

Low Carb Baked Beans with Beef

4.75 from 8 votes
A baked soy beans with beef that looks like chili. But, it has more of a sweet and smoky flavor of baked beans, but with the addition of ground beef.
Prep Time:15 minutes mins
Cook Time:1 hour hr
Total Time:1 hour hr 15 minutes mins
Course: Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 8 servings
Calories: 255

Video

Ingredients

  • 3 slices no sugar bacon
  • 1 pound lean ground beef
  • 1 tablespoon dried minced onion
  • ¼ teaspoon garlic powder
  • 2 15 oz cans black soy beans drained
  • ¼ cup water
  • 1 6 oz can tomato paste
  • ¼ cup cider vinegar
  • 20 drops stevia glycerite
  • 1 teaspoon blackstrap molasses or Sukrin Gold Syrup (for keto)
  • 1 ½ teaspoons liquid smoke
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper
US Customary - Metric

Instructions

  • Cook bacon over medium high heat until evenly brown.
  • Drain, crumble, and set aside.
  • In same pan, cook ground beef with dried onion and garlic powder until beef is evenly brown.
  • Return bacon to pan.
  • Mix in the drained beans, water, tomato paste, stevia, molasses, vinegar, and liquid smoke.
  • Season with salt and pepper.
  • Place in baking pan, cover and bake at 350 degrees F for 1 hour.

Notes

Makes 8 servings
Net carbs per serving: 5g

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 214g | Calories: 255 | Carbohydrates: 12g | Protein: 21g | Fat: 14g | Saturated Fat: 5g | Monounsaturated Fat: 4g | Cholesterol: 42mg | Sodium: 428mg | Potassium: 437mg | Fiber: 6g | Sugar: 3g | Vitamin A: 750IU | Vitamin C: 6.6mg | Calcium: 80mg | Iron: 4mg

Additional Info

Net Carbs: 6 g | % Carbs: 10.3 % | % Protein: 35.9 % | % Fat: 53.8 % | SmartPoints: 7
Values
Array
(
    [serving_size] => 214
    [calories] => 255
    [carbohydrates] => 12
    [protein] => 21
    [fat] => 14
    [saturated_fat] => 5
    [monounsaturated_fat] => 4
    [cholesterol] => 42
    [sodium] => 428
    [potassium] => 437
    [fiber] => 6
    [sugar] => 3
    [vitamin_a] => 750
    [vitamin_c] => 6.6
    [calcium] => 80
    [iron] => 4
    [serving_unit] => g
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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Reader Interactions

Comments

  1. Carolyn

    April 30, 2023 at 11:43 pm

    Can you substitute brown sugar swerve for the molasses? Thank you

    Reply
    • Michelle Wolfson

      October 22, 2024 at 4:42 pm

      5 stars
      I think it would work just fine. You wouldn’t need much.

      Reply
  2. Jane

    August 26, 2022 at 7:36 pm

    4 stars
    I made this today as I miss beans with breakfast and want a kind I can eat. It just seems after an hour it appears quite dry. Should I add anything to it before we eat it / heat it up?

    Reply
    • Lisa MarcAurele

      August 28, 2022 at 8:05 am

      You could add a little tomato sauce if needed.

      Reply
      • Jane

        August 29, 2022 at 10:50 am

        4 stars
        Thanks I'll give that a try. They were still awesomely tasty (party from the liquid smoke I think, great to have that back in my pantry!). Glad I didn't grab spaghetti sauce as I'm sure I'd have made it more sugary. Though I also have homemade stewed tomatoes. Thanks again.

    • Michelle Wolfson

      October 22, 2024 at 4:45 pm

      5 stars
      I’ve made this recipe multiple times, but I do it on the stove rather than in the oven. It comes out nice and moist every time. Instead of adding extra tomato sauce for the oven and you could just add a little extra water.

      Reply
  3. Cole

    August 13, 2022 at 4:10 pm

    Do these black soy beans need to be drained and rinsed? Instead of salt, they are packed with kombu seaweed (kelp) which is itself very nutritious. I love these beans, especially them being low carb. Will try this recipe, and others you posted using these black soy beans as an ingredient, very soon.

    Reply
    • Lisa MarcAurele

      August 15, 2022 at 3:57 pm

      I drain and rinse mine so I do recommend at least draining the soybeans.

      Reply
  4. Marie Seibel

    May 28, 2022 at 9:50 pm

    5 stars
    I use these all the time for chili. Will have to try this recipe for a summer meal...Maybe add some chopped ham instead of beef...

    Reply
  5. Lynn

    August 24, 2020 at 5:38 pm

    Are Black Soy Beans the same as Black Beans in a can that I buy in the grocery store?

    Reply
    • Lisa MarcAurele

      August 25, 2020 at 6:49 am

      Black beans have a lot of carbs, black soy beans are a a type of soy which is low carb.

      Reply
  6. Lisa Price

    August 20, 2020 at 12:29 pm

    5 stars
    Made this last Lisanight and love it!

    Reply
    • Lisa MarcAurele

      August 20, 2020 at 3:18 pm

      This one is an old favorite that I just updated. So glad you enjoyed it!

      Reply
  7. Erin M.

    October 03, 2018 at 3:11 pm

    What about lupini beans? Do you use those? I have had success using lupin flour for fried fish and a few other dishes. I was thinking of trying it for baked beans. I think the flavor is mild enough. I bought the flour on Netrition but I see that my local Walmart has a brand of the whole beans in water called Cento. I may pick some up this week.

    Reply
    • Lisa

      October 03, 2018 at 3:19 pm

      I'm not familar with lupini beans, but I've been staying away from beans in general due to lectins (but pressure cooking is supposed to make this less of an issue).

      Reply
  8. txgrandma

    January 11, 2017 at 9:28 am

    5 stars
    My husband will be thrilled to see this! I hope to try it in the next week.

    Thanks so much!

    Reply
    • Lisa

      January 11, 2017 at 3:52 pm

      Hope hubby loves it!

      Reply
      • txgrandma

        January 12, 2017 at 8:01 am

        5 stars
        I found the beans at a local store and so I will be trying this very soon. It reminds me of a recipe I used to make before LCHF lifestyle began. I'll let you know how he likes it.

        Thanks!

4.75 from 8 votes

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