Eggplant Refried Beans – A Keto Friendly alternative for refried beans
If you’re missing refried beans on keto, I’ve got the perfect low-carb swap for you! These Eggplant Refried Beans are creamy, smoky, and packed with flavor—without all the carbs. Trust me, you won't be disappointed!
Made with tender eggplant, crispy bacon, and the perfect blend of spices, this dish is delicious as a side, a dip, or even a taco filling. And if you’re looking for something crunchy to scoop them up with, these pair perfectly with my Keto Tostadas Recipe.
Why Eggplant?
Eggplant might not be the first thing that comes to mind when you think of refried beans, but hear me out! This veggie has a mild, slightly earthy flavor that soaks up seasonings like a champ. When cooked down and mashed, it gets that creamy, hearty texture—just like refried beans but with way fewer carbs. Plus, the bacon grease adds that rich, savory goodness we all love. Of course I do have to give credit where it's due and the original creator of this recipe is Maria Emmerich so you should definitely check her out if you haven’t. This is just my tweaked version customized to the way I like it.
Ingredients You’ll Need:
✔ 1 large eggplant, peeled and diced
✔ 4 slices of bacon, chopped
✔ ½ small onion, finely diced
✔ 2 cloves garlic, minced
✔ ½ tsp smoked paprika (adds extra smoky flavor)
✔ ½ tsp ground cumin
✔ ¼ tsp black pepper
✔ ½ tsp salt (or to taste)
Optional: Splash of Heavy Cream for creamier texture (see below)
How to Make It:
Step 1: Cook the Bacon
Start by frying the chopped bacon in a skillet over medium heat until crispy. Once it’s done, remove the bacon with a slotted spoon and set it aside—but don’t ditch the grease! That’s where the magic happens.
Step 2: Sauté the Onion & Garlic
In the same skillet, add the onions and let them cook until soft and translucent (about 2 minutes). Stir in the garlic and let it cook for another 30 seconds until fragrant.
Step 3: Cook the Eggplant
Now, toss in your diced eggplant and stir it well to soak up all that bacon flavor. Let it cook for 8-10 minutes, stirring occasionally, until it’s soft and starting to break down.
Step 4: Season & Mash
Sprinkle in the smoked paprika, cumin, black pepper, and salt. Mix it all together and keep cooking until the eggplant has a soft, creamy consistency. Then, mash it up with an immersion blender or however you prefer but I like using immersion blender for the quick easy clean up.
Step 5: Serve & Enjoy!
Stir the crispy bacon back in, give it one last mix, and serve it up warm!
Want a Creamier Texture? Try These Add-Ins!
If you love your refried beans extra smooth and creamy, try adding:
🥄 A splash of broth (chicken, beef, or veggie) for a thinner, smoother consistency.
🥄 Heavy cream or sour cream for extra richness.
🥄 A little more bacon grease or butter for added silkiness.
🥄 A drizzle of avocado or olive oil for a smooth finish.
The Perfect Pairing: Keto Tostadas 🌮
Now, let’s talk about what to eat these with! These Eggplant Refried Beans are perfect for dipping, but they really shine when paired with my crispy keto tostadas using Cut Da Carb Wraps. The crunch of a low-carb tostada plus the creamy, smoky goodness of these "beans" = chef’s kiss 😘.
Want to try them together? Check out my tostadas recipe here!
Final Thoughts
This Eggplant Refried Beans recipe is a game-changer if you’re craving that classic refried bean texture but want to keep things keto. It’s easy to make, packed with flavor, and goes with just about anything—tacos, burritos, nachos, or even straight off the spoon!
Macros (Per Serving):
Recipe makes approximately 4 servings
Calories: 115
Net Carbs: 3g
Protein: 5g
Fat: 9g
