Low Carb Baked Beans on Toast
Discover a healthier twist on a classic comfort food with our **Low Carb Baked Beans on Toast**! This recipe swaps traditional beans for protein-packed black soybeans, delivering all the cozy, rich flavors you love without the carb overload. Simmered in a smoky, tangy sauce made with sugar-free ketchup, apple cider vinegar, and a hint of liquid smoke, these beans are bold and satisfying. Served atop buttery slices of low-carb bread, this dish is perfect for breakfast, brunch, or a quick, wholesome dinner. Easy to prepare in just 30 minutes, it's an ideal meal for anyone looking for a delicious, low-carb take on the beloved baked beans on toast.
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Recipe Information
Ingredients
- 1 can (15 oz) black soybeans
- 1 tablespoon olive oil
- 0.5 medium, chopped onion
- 2 cloves, minced garlic
- 2 tablespoons tomato paste
- 0.25 cup sugar-free ketchup
- 1 tablespoon apple cider vinegar
- 1 tablespoon Worcestershire sauce
- 1 teaspoon mustard powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon liquid smoke
- 4 slices low-carb bread
- 2 tablespoons butter or butter substitute
Instructions
Drain and rinse the black soybeans thoroughly under running water, and set aside.
Heat the olive oil in a medium-sized saucepan over medium heat. Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Add the minced garlic to the saucepan and cook for another minute until fragrant.
Stir in the tomato paste, sugar-free ketchup, apple cider vinegar, Worcestershire sauce, mustard powder, smoked paprika, salt, black pepper, and liquid smoke.
Add the drained black soybeans to the mixture and stir to coat them evenly with the sauce.
Reduce the heat to low and let simmer for about 15 minutes, stirring occasionally, until the beans are heated through and the flavors have melded together.
While the beans are cooking, toast the slices of low-carb bread to your desired crispness.
Spread butter or butter substitute on the toasted bread slices.
Serve the baked beans over the buttered toast slices, dividing evenly between the servings.
Garnish with fresh herbs like chopped parsley or chives, if desired, and enjoy!
Nutrition Facts
Calories |
533 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 1095 mg | 48% | |
| Total Carbohydrate | 30.3 g | 11% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 7.6 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 163 mg | 13% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1250 mg | 27% | |
*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.
