Name: Keto Bean Salad
Prep time: 10 min
Total time: 360 min
Ingredients: 1/4 cup Allulose; 1/4 teaspoon salt; 1/4 teaspoon pepper; 1/3 cup apple cider vinegar; 1/4 cup olive oil; 1 can cut green beans; 1/4 cup chopped tomatoes; 1/2 cup pitted olives (Kalamata are best); 1 thinly sliced green onion, including top

I’ve always loved Three Bean Salad and it’s extremely boat-friendly, but it’s not exactly low carb. So I created a version that’s diabetic-friendly. Be sure to watch portion sizes as almost anything can have too many carbs if the portion is too large.

In this recipe, the tomatoes and green onion are the things to watch for in particular — both can cause blood sugar spikes if too much are used. If I am making this salad for a larger group, I’ll use half green beans and half wax beans for a variety.

I’ve written before about the sugar substitute Allulose. I like it better than others. It tastes better, fully dissolves and for cooking and baking will brown just like sugar. It does not raise my blood sugar as it is not metabolized. As far as I know, you can only buy it on Amazon.

5 from 1 vote

Keto Bean Salad

A LCHF/keto variation on Three Bean Salad — okay, it’s a one-bean salad with other good stuff, too. Great for diabetics and those eating keto. 6g total carbs/4g net carbs

Also dairy- and gluten-free.

Print Recipe Pin Recipe

Prep Time10 mins

Marinate6 hrs

Total Time6 hrs

Servings: 4

Calories: 172kcal

Carbs (g): 6

Ingredients

US Customary – Metric

Salad

▢ 1 can cut green beans
▢ 1/4 cup chopped tomatoes
▢ 1/2 cup pitted olives (Kalamata are best)
▢ 1 thinly sliced green onion, including top

Instructions

Mix dressing ingredients in a container that can hold at least one cup. Stir until Allulose is dissolved.
Place salad ingredients in a lidded container. Pour dressing over the top. Place lid on container and shake to coat salad.
Place in refrigerator to marinate for six hours. Can be served sooner if needed or left longer.

Notes

If doubling the recipe, can use one can of green beans and one of wax beans and the carb count will stay about the same.

Using onion instead of green onion will raise the carb count.

You can use other types of vinegar and oil for different tastes. Do not use balsamic vinegar if you are diabetic; it contains sugar.

Nutrition Facts

Keto Bean Salad

Amount Per Serving

Calories 172 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 2g10%

Cholesterol 0mg0%

Sodium 435mg18%

Potassium 180mg5%

Carbohydrates 6g2%

Fiber 2g8%

Sugar 2g2%

Protein 1g2%

Vitamin A 565IU11%

Vitamin C 10mg12%

Calcium 38mg4%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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Comments

Margie says

July 24, 2019 at 7:57 am

Second paragraph reads: “In this recipe, the tomatoes and green onion are the things to watch for in particular — both can cause blood sugar spikes if too much are used.” Onions and Tomatoes are non-starchy and also have a low glycaemic index. … About 140 grams of tomato has a GI of less than 15, which makes it a low GI food and an excellent food for diabetics!! Please double check with a nutritionist for foods to eat when you have diabetes..

- Carolyn Shearlock says
  
  July 24, 2019 at 9:24 am
  
  I’m sorry to disagree with you, but tomatoes do cause spikes in most diabetics. Read Dr. Richard Bernstein’s book, The Diabetes Solution. For those of us eating very low carb to control our diabetes, gylcemic index is NOT what counts. It’s total carbs, period. And even beyond that, it’s knowing what foods are likely to cause spikes. Tomatoes and onions in any form are things that must be eaten in very small quantities only.
  
  My doctor and nutritionist agree 100% with how I’m eating, and my blood sugar levels back it up. My A1C is 4.7.

Keto Bean Salad