Diabetic Baked Beans
Savor the comforting, rich flavors of Diabetic Baked Beans—a healthier twist on a classic dish that doesn’t compromise on taste. This recipe combines tender, no-salt-added navy beans with a smoky, tangy sauce made from sugar-free ketchup, apple cider vinegar, and a touch of optional molasses for depth, all simmered to perfection in your oven. Featuring aromatic sautéed onions, garlic, and a blend of spices like smoked paprika, this dish delivers bold, hearty flavor while remaining low in sodium and added sugars—perfect for those managing diabetes or anyone seeking a wholesome side dish. Ready in just over an hour, these baked beans are deliciously versatile, pairing beautifully with grilled proteins or as a satisfying vegetarian entrée.
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Recipe Information
Ingredients
- 3 cups canned navy beans (no salt added, drained and rinsed)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-sodium vegetable broth or chicken broth
- 1 cup sugar-free ketchup
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon molasses (optional, for flavor)
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 1 tablespoon olive oil
Instructions
Preheat your oven to 350°F (175°C).
In a large oven-safe skillet or pot, heat olive oil over medium heat.
Add the chopped onion and sauté for 5-7 minutes until tender and translucent.
Stir in the minced garlic and cook for another 30 seconds, until fragrant.
Add the vegetable broth, sugar-free ketchup, apple cider vinegar, Dijon mustard, molasses (if using), smoked paprika, black pepper, and salt. Stir to combine well.
Gently fold in the navy beans, making sure they’re well-coated in the sauce.
Bring the mixture to a simmer, then cover with a lid or aluminum foil.
Transfer the skillet or pot to the preheated oven and bake for 60 minutes.
After 60 minutes, remove the cover and stir the beans. Bake uncovered for an additional 15 minutes to allow the sauce to thicken slightly.
Remove from oven and let the beans sit for 5-10 minutes before serving. Taste and adjust seasoning if needed.
Serve warm as a side or main dish, and enjoy!
Nutrition Facts
Calories |
142 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 563 mg | 24% | |
| Total Carbohydrate | 23.1 g | 8% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 3.7 g | ||
| Protein | 6.0 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 66 mg | 5% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 551 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
