Name: Keto Bean Salad
Prep time: 10 min
Total time: 360 min
Yield: 4
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.

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Prep Time10 mins

Marinate6 hrs

Total Time6 hrs

Servings: 4

Calories: 172kcal

Carbs (g): 6

Ingredients

US Customary - Metric

Dressing

1/4 cup Allulose
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup apple cider vinegar
1/4 cup olive oil

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*

Total Fat 16g 25%

Saturated Fat 2g 10%

Cholesterol 0mg 0%

Sodium 435mg 18%

Potassium 180mg 5%

Total Carbohydrates 6g 2%

Dietary Fiber 2g 8%

Sugars 2g

Protein 1g 2%

Vitamin A 11.3%

Vitamin C 12.1%

Calcium 3.8%

Iron 5.4%

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

The Boat Galley has nearly 100 recipes online -- they're all boat-friendly and you can easily sort them to find keto/LCHF (I'm diabetic so there's new emphasis on low-carb versions of old favorites), dairy-free (my husband has an anaphylactic allergy to all milk products), gluten-free, or suitable for trips with no refrigeration, the Omnia Stove Top Oven or thermal cooker as well as by course or cuisine.

Go to the RECIPE SORTER

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Keto Bean Salad