Low-Carb Bean Substitutes for Keto

Black soybeans are the closest low-carb bean substitute, with about 2 g net carbs per cup compared to roughly 26 g net carbs in a cup of regular black beans. They swap in 1:1 by volume, hold their shape in chili and salads, and taste close enough to a real bean that most people don't notice the difference. Cauliflower, lupini beans, mushrooms, eggplant, green beans, and edamame fill in for the rest, each suited to a different dish.

Regular beans are a tough fit for keto — a single cup of black, pinto, or kidney beans carries 20 to 26 g net carbs, most of your daily budget in one bowl.¹ But the idea of beans — hearty, protein-rich, good at soaking up sauce — doesn't have to disappear. This guide ranks the seven substitutes that come closest, with the net carbs, swap ratio, and best dish for each. For the full list of what else fits your daily limit, see the keto food list, and check any packaged product against your remaining budget with the net-carb calculator.

What's the best low-carb substitute for beans?

Black soybeans are the best all-purpose bean substitute on keto, at roughly 2 g net carbs per cup versus about 26 g in regular black beans — a 92% reduction with almost no change in texture or cooking method.² They're a true bean botanically, just bred for higher fat and protein and far less starch, which is why they behave in a recipe exactly like the beans they replace. Rinse a can, swap it in 1:1, and most chili, dip, or salad recipes need no other changes.

The 7 best low-carb bean substitutes, ranked

1. Black soybeans

Black soybeans look, cook, and taste like standard black beans but carry a fraction of the carbs because most of their calories come from fat and protein instead of starch.²

• Net carbs: about 2 g per cup (canned, drained)
• Swap ratio: 1:1 by volume
• Taste/texture: creamy, mild, holds its shape when simmered
• Best for: chili, refried "bean" dip, taco filling, three-bean-style salads

2. Cauliflower

Chopped or riced cauliflower takes on the texture of mashed or refried beans once cooked down with spices and fat, and it's one of the lowest-carb vegetables available.

• Net carbs: about 2-3 g per cup, cooked
• Swap ratio: 1:1 by volume
• Taste/texture: neutral, soft when steamed, mashes easily
• Best for: faux refried beans, bean-free hummus-style dips, bulking soups

3. Lupini beans

Lupini beans are a Mediterranean legume that's brined to remove their natural bitterness; the process also strips most of the digestible starch, leaving mostly protein and fiber.

• Net carbs: about 4 g per cup (brined, ready-to-eat)
• Swap ratio: 1:1 by volume for salads and snacking; not ideal for long-simmered dishes
• Taste/texture: firm, slightly nutty, a bit chewier than a soft bean
• Best for: salads, snacking straight from the jar, bean-free hummus

4. Mushrooms

Diced mushrooms bring the same savory, umami-rich bite that beans add to a chili or stew, without any meaningful starch.

• Net carbs: about 5 g per cup, cooked
• Swap ratio: 1:1 by volume, diced or quartered
• Taste/texture: meaty, absorbs seasoning well, slightly chewy
• Best for: chili, stews, shepherd's-pie-style bakes

5. Eggplant

Cubed eggplant softens into a texture close to cooked kidney or pinto beans once it's simmered in a sauce, making it a good bulking swap for chili.

• Net carbs: about 6 g per cup, cooked
• Swap ratio: 1:1 by volume, cubed small
• Taste/texture: soft, mild, takes on the flavor of the dish
• Best for: chili, stewed dishes, curries

6. Green beans

Whole or cut green beans don't mimic a soft bean's texture, but they add the same fibrous bite and pair naturally with the same seasonings.

• Net carbs: about 6 g per cup, cooked
• Swap ratio: 1:1 by volume
• Taste/texture: crisp-tender, mild, holds its shape
• Best for: salads, side dishes, soups where texture contrast is welcome

7. Edamame

Shelled edamame is the closest in appearance and protein content to a real bean, though it carries more carbs than the other options on this list, so portion it a little more carefully.

• Net carbs: about 9 g per cup, cooked and shelled
• Swap ratio: 1:1 by volume, use a smaller portion if you're carb-tight
• Taste/texture: firm, slightly sweet, distinctly bean-like
• Best for: grain bowls, salads, a snack on its own

Net-carb comparison table

Substitute	Net carbs (per serving)	Swap ratio	Best for
Regular black beans (baseline)	~26 g per cup, cooked	—	—
Black soybeans	~2 g per cup	1:1 by volume	Chili, dips, taco filling
Cauliflower	~2-3 g per cup	1:1 by volume	Refried "beans," mashes
Lupini beans	~4 g per cup	1:1 by volume	Salads, snacking
Mushrooms	~5 g per cup	1:1 by volume	Chili, stews
Eggplant	~6 g per cup	1:1 by volume	Chili, curries
Green beans	~6 g per cup	1:1 by volume	Salads, soups
Edamame	~9 g per cup	1:1 by volume	Grain bowls, snacking

How do you swap black soybeans into a recipe?

Replace regular beans with black soybeans cup for cup — no other changes needed. Rinse a drained can, stir it in during the last 10-15 minutes of cooking so the beans warm through without breaking down, and add a pinch more seasoning since black soybeans taste milder than pinto or kidney beans. This works in chili, dips, and salads without altering the rest of the recipe. Our keto beef chili recipe is built bean-free from the start if you'd rather skip the swap entirely.

1. Rinse and drain a can of black soybeans to remove excess sodium and canning liquid.
2. Swap 1:1 by volume — use the same amount the recipe calls for in regular beans.
3. Add later in cooking, stirring them in during the last 10-15 minutes so they warm through without turning mushy.
4. Season to match, adding a pinch more cumin, chili powder, or salt since black soybeans are milder than pinto or kidney beans.

To dial in your remaining daily budget after adding any of these swaps, run the numbers through the net-carb calculator or revisit how your targets are set in calculating your keto macros.

By dish: which bean substitute works best?

Match the substitute to the dish, not just the net-carb count. Black soybeans and mushrooms work in nearly anything simmered, cauliflower is the best base for a mashed or refried texture, and lupini or edamame are better eaten cold in salads than cooked into a sauce.

• Chili: black soybeans, mushrooms, or eggplant — see our no-bean keto chili recipe for a working example.
• Refried-style dip: cauliflower, mashed with fat and cumin.
• Salad or grain bowl: lupini beans or edamame, served cold.
• Soup: green beans or mushrooms, added toward the end so they don't overcook.

To confirm any packaged bean product or brand actually fits your day, check the food database before you buy.

Frequently Asked Questions

What can I use instead of beans on keto?

Black soybeans are the closest low-carb substitute, at about 2 g net carbs per cup versus roughly 26 g in regular black beans. Cauliflower, mushrooms, eggplant, and lupini beans are also good options depending on the dish.

Are black soybeans keto-friendly?

Yes. Black soybeans carry about 2 g net carbs per cup because most of their calories come from fat and protein rather than starch, making them one of the few true beans that fit a strict keto carb budget.

Can you eat any beans on keto?

Most beans are too high in net carbs for a strict daily budget, but small portions of green beans or edamame can fit occasionally. Black soybeans are the only bean that fits freely.

Is edamame lower carb than black beans?

Yes. A cup of cooked, shelled edamame has about 9 g net carbs compared to roughly 26 g in a cup of regular black beans, though it's still higher in carbs than black soybeans or cauliflower.

What's the best bean substitute for chili?

Black soybeans, mushrooms, and eggplant all work well in chili because they hold up to simmering and take on the same seasonings as regular beans, without the starch load.

Works cited

1. FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt — U.S. Department of Agriculture — August 18, 2026 https://fdc.nal.usda.gov/
2. FoodData Central: Soybeans, mature seeds, cooked, boiled, without salt — U.S. Department of Agriculture — August 18, 2026 https://fdc.nal.usda.gov/

Article history

1. August 23, 2026Updated
2. August 18, 2026First published