in

Keto 3 Bean Salad Low Carb, Dairy Free


This Keto 3 bean salad has all the flavor and texture of the classic, but with substantially lower carbs!  Bathed in a lemon dijon vinaigrette, this low carb three bean salad is refreshing and hearty – the perfect keto side dish, it’s also dairy free, nut free, and egg free too!

 

 

You’re probably wondering how a salad with beans in it can be keto friendly.  I used a combination of fresh green beans, black soybeans (extremely low in net carbs due to the high fiber content) and a small amount of green soybeans (aka. Edamame) which are tasty and relatively low in carbs as well.

The total net carbs in a generous one cup serving of this keto 3 bean salad is only 5 grams.  Pair it with some grilled or roasted high fat meats and you’re well within the 7g net carbs per meal that a lot of people strive for on a keto diet.

 

 

In all honesty, because this keto 3 bean salad is so hearty, you can absolutely make do with less in a serving size and cut the carbs down even more.  But even at 5g for one cup, it’s a worthy keto side dish with phenomenal flavors and hearty, starchy textures that you don’t always get in a low carb side dish either.

I used fresh basil as my herb in this vinaigrette because I made it in the summer time, but you can substitute fresh parsley, dill, or even cilantro if that’s your preference.

 

 

I would have loved to add some yellow wax beans for color and make this a 4 bean salad, but I couldn’t find them in our local store.  You can absolutely add wax beans though, and they are also low carb with only 3g net per 1/2 cup serving.

I used fresh green beans that I cooked in the microwave for a few minutes to soften, and then shocked them in ice water (blanched) to keep them semi-crisp and bright green – it kept this keto 3 bean salad nice and fresh tasting, which I liked.

That being said, in a pinch you can totally used canned or frozen green beans if that’s what you have on hand – the vinaigrette will mask that canned flavor well enough and you’ll still have a tasty keto side dish on your hands.

 

Ingredients :

  • 1/2 cup cooked and shelled green soybeans (edamame)
  • 1 cup canned black soy beans, drained and rinsed
  • 3 cups fresh green beans, trimmed and cut into 2 inch lengths
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon kosher salt
  • 1 teaspoon dijon mustard
  • 3 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon minced fresh garlic
  • 2 tablespoons chopped fresh basil

Instructions :

  1. Place the green beans in a large, microwave safe bowl and add 1 cup of water.
  2. Microwave, covered, on high for 5 minutes.
  3. Remove the green beans and drain them, then transfer them immediately to a bowl of ice water and let chill for 2 minutes.
  4. Drain the green beans, then add the green soybeans and black soybeans to the bowl.
  5. Mix to combine.
  6. Combine all of the vinaigrette ingredients in a small bowl and whisk well.
  7. Pour the vinaigrette over the 3 bean salad and toss to coat all of the beans with the dressing.
  8. Serve immediately or chill for one hour if preferred.

This post was created with our nice and easy submission form. Create your post!

Written by admin

keto 3 bean salad low carb, dairy free Keto 3 Bean Salad Low Carb, Dairy Free IMG 8873 fi 760x400 150x150

Keto Blueberry Compote: only 3 ingredients

keto 3 bean salad low carb, dairy free Keto 3 Bean Salad Low Carb, Dairy Free Mules3WMsmall 500x460 150x150

Low Carb Moscow Mule (Sugar Free) I Breathe I’m Hungry