What is a keto friendly bean substitute?

December 3, 2025 •

4 min read

According to USDA data, a half-cup of traditional black beans contains over 25 grams of net carbs, making them unsuitable for most ketogenic diets. A keto friendly bean substitute is therefore essential for those who miss the texture and fiber that legumes provide.

Quick Summary

Keto-friendly bean substitutes include black soybeans, lupini beans, and green beans, which offer lower net carb options for a variety of meals. You can also use non-legume alternatives like mushrooms or ground meat to replicate the heartiness of traditional bean dishes.

Key Points

Black Soybeans: The top low-carb swap for traditional beans, perfect for refried beans and chili with only 2g net carbs per half-cup.
Lupini Beans: An excellent high-fiber, low-carb snack with a firm texture, traditionally sold pickled and great for salads.
Green Beans: A versatile, widely available vegetable that serves as a low-carb addition to casseroles and soups, with only 4g net carbs per cup.
Mushrooms & Ground Meat: Ideal non-legume alternatives for replacing beans in hearty dishes like chili or stews, adding meaty texture and protein.
Eggplant & Avocado: Great for creating low-carb dips, such as a baba ganoush substitute for hummus or guacamole instead of refried beans.
Boiled Peanuts: A surprising high-protein legume option that can mimic the texture of cooked beans in salads and snacks.
Net Carbs Matter: Focus on net carbs (total carbs minus fiber) to accurately manage your intake, as fiber does not impact blood sugar levels.

Why Most Beans Are Not Keto-Friendly

Most traditional beans, such as black beans, kidney beans, and pinto beans, are off-limits on a ketogenic diet due to their high carbohydrate content. A typical keto diet restricts net carb intake to 20-50 grams per day, and a single serving of many beans can use up a significant portion of this daily allowance. This high carb load makes it difficult to maintain ketosis, the metabolic state where your body burns fat for fuel instead of glucose. Fortunately, several excellent alternatives exist that provide the fiber, protein, and texture of beans without the high net carb count.

Low-Carb Legumes: The Best Keto Bean Replacements

Certain legumes are naturally low in carbohydrates, making them ideal replacements for traditional beans. These offer a similar nutritional profile with much lower net carbs, helping you stay in ketosis.

Black Soybeans

Black soybeans are the top contender for a keto-friendly bean substitute. They are a legume with a creamy texture similar to black beans, and their low net carb count is a major advantage. A half-cup serving of cooked black soybeans has only around 2 grams of net carbs. This makes them incredibly versatile for keto cooking, from refried beans to soups and stews. You can purchase them canned or dried, and they readily absorb the flavors of other ingredients.

Lupini Beans

Lupini beans are another excellent, high-fiber, low-carb option. Traditionally eaten pickled, these beans have an exceptionally low net carb count and are high in protein. Their texture is firmer than black soybeans, making them a great addition to salads or as a crunchy snack. They are also available as a flour, which can be used in keto baking. While sometimes harder to find in standard grocery stores, they are readily available online or in specialty shops.

Green Beans

Though technically a pod rather than a bean, green beans are a fantastic keto-friendly vegetable. They are widely available, affordable, and incredibly low in net carbs. A cup of cooked green beans contains only about 4 grams of net carbs. They are perfect as a side dish, in casseroles, or added to soups for extra bulk and fiber.

Non-Legume Alternatives for Specific Recipes

For those who prefer to avoid legumes entirely or need a specific texture, a variety of non-legume substitutes can serve different culinary purposes.

For Chili and Stews

Ground Meat: For a hearty, protein-rich chili, simply add more ground beef, pork, or turkey. You can also incorporate other keto-friendly vegetables like chopped celery and bell peppers.
Mushrooms: Finely chopped or sliced mushrooms can absorb the flavors of a chili or stew and provide a meaty, tender texture similar to beans.
Riced Cauliflower: This versatile vegetable can be added to thicken stews and absorb flavors, although it will not have the same texture as whole beans.

For Dips and Spreads

Eggplant Puree: For a low-carb alternative to chickpea-based hummus, a roasted eggplant puree, also known as baba ganoush, is an excellent choice.
Avocado: Smashed avocado or guacamole can replace refried beans in Mexican-inspired dishes.

For Texture

Boiled Peanuts: Since peanuts are technically a legume and not a tree nut, boiled peanuts are a keto-friendly option with a texture surprisingly similar to cooked beans. They are great in salads or as a snack.

Comparison Table: Keto Bean Substitutes


Ingredient	Approx. Net Carbs (1/2 cup)	Best For	Notes
Black Soybeans	2g	Refried beans, chili, soups, stews	Soft texture, absorbs flavors well
Lupini Beans	5g	Snacking, salads, added texture	Firm texture, often pickled, can be used in baking as flour
Green Beans	2g	Side dishes, casseroles, stews	Crisp-tender, versatile vegetable
Mushrooms	~1g	Chili, stews, hearty main dishes	Meaty texture, flavor sponge
Eggplant	~3g	Dips (baba ganoush), stews	Soft texture, works well pureed
Ground Meat	0g	Chili, stews	Adds protein and heartiness, no bean-like texture

How to Incorporate Keto Bean Substitutes

Incorporating these low-carb substitutes into your meals is easy with a little creativity. For a keto chili, you can use black soybeans or add extra ground meat and finely diced mushrooms for a satisfying, thick texture. When making refried beans, black soybeans are a perfect one-to-one replacement that can be seasoned and mashed to achieve the right consistency. For salads, toss in some edamame or boiled lupini beans for extra protein and fiber. Many classic dishes that traditionally rely on high-carb beans can be adapted using these keto-friendly swaps without sacrificing flavor or substance. By being mindful of your macros and experimenting with these alternatives, you can continue to enjoy the meals you love while staying in ketosis.

Conclusion

While most beans are not suitable for a strict ketogenic diet due to their high carbohydrate content, many delicious and nutritious alternatives are available. Keto-friendly legumes like black soybeans and lupini beans are excellent substitutes that mimic the flavor and texture of traditional beans. When a bean-like texture isn't necessary, non-legume options like mushrooms, eggplant, and ground meat offer versatile solutions for a wide range of dishes. By choosing the right keto friendly bean substitute, you can enjoy your favorite recipes without compromising your low-carb lifestyle. For more information on the nutritional content of beans and other foods, consult resources like the USDA FoodData Central.

Frequently Asked Questions

No, traditional black beans are not keto-friendly due to their high carbohydrate content. A half-cup serving of cooked black beans has approximately 15 grams of net carbs, which can quickly exceed the daily limit on a strict keto diet.

For keto chili, the best substitutes are black soybeans for a similar texture and fiber, or a combination of extra ground meat and finely diced mushrooms to add bulk and a meaty chew.

Traditional hummus, made from high-carb chickpeas, is not keto-friendly. However, a low-carb version can be made using roasted eggplant puree, or you can have small portions with keto-approved dipping vegetables.

Black soybeans can often be found in the canned bean aisle of specialty grocery stores, in Asian markets, or conveniently purchased online, both canned and dried.

No, lentils are generally not suitable for a keto diet due to their high carbohydrate count. They contain about 12 grams of net carbs per half-cup, which can interfere with ketosis.

You can replicate the creamy texture of refried beans by using canned black soybeans. Mash them with spices and cooking fat to create a low-carb alternative for tacos and burritos.

Net carbs are calculated by subtracting fiber from total carbohydrates. On a keto diet, you primarily track net carbs because fiber is not digested and does not raise blood sugar levels.