Sugar Free Baked Beans

Posted 2 years ago by melsholisticlifestyle

 

SUGAR FREE BAKED BEANS

Beans are a staple in our house, especial baked beans. They are extremely easy to make and with the right sweetener they can be a lot healthier for you. We use to make ours with maple syrup and they turned out fabulous. After my son was diagnosed with type 1 diabetes in 2022 I had to come up with an alternative sweetener that didn’t spike his blood sugar.

Thankfully with a little monk fruit or stevia these sugar free baked beans still taste just as great without the blood sugar spikes. And really, since most of the population is insulin resistant, this sugar free baked bean alternative will benefit everyone. Not only is this recipe sugar free, it’s also night shade free, night shades are another food we stay away from in our house because of sensitivities.

 

What You’ll Need

  • Stainless steel pot or microwave safe glass bowl. 
  • Navy Beans (any bean can be used really but we most commonly use Navy Beans or Black Beans)
  • Bacon bits
  • Stevia or monk fruit
  • Chives
  • Garlic
  • Pink Himalayan or Celtic Sea salt
  • Black Pepper

Directions

  1. Place 1 can of beans and 1 table spoon of bacon bits in your pot on medium heat for 5-7 minutes. The beans should begin to steam but not boil.
    • If using dry beans soak 1 cup of beans over night before cooking. Add beans and 1/2 cup of water to your pot and cook on low for 15-20 minutes or until beans are soft.
  2. Reduce to low heat and add seasonings. We prefer our baked beans lightly seasoned with just hint of sweetness. Our measurements are 1/4 teaspoon of garlic powder, 1 teaspoon of fresh chives, 1/4 teaspoon of pink salt, and 1/4 teaspoon of black pepper. Mix thoroughly.
  3. Let simmer for 5 minutes.
  4. Remove from the heat and add sweetener. We prefer stevia and use 1/4 teaspoon. If using monk fruit use a whole teaspoon. Mix thoroughly.
  5. Serve and enjoy.

 

For the microwave

The nice thing about this recipe is it can be made in the microwave in under 5 minutes. 

  1. Place beans and bacon bits in the microwave for 2 minutes
    • If using dry beans add some water to the beans and cook in the microwave for 5 minutes.
  2. Add the seasonings and stir thoroughly. Return to the microwave for another 2 minutes.
  3. Add in your sweetener, stir thoroughly.
  4. Serve and enjoy.

 

Final Thoughts

If you like heavier seasonings or you like a sweeter baked beans recipe increase the seasonings or sweetener a little at a time to taste. Just remember with stevia a little goes a long way. 

For the trim healthy mama out there,  this side dish is an E and can be paired with any lean protein and E or FP dishes for a complete meal. If made with black beans there are only 11g of net carbs where as navy beans have 15g of net carbs. For this reason we use black beans more often even though navy beans are the “traditional” bean used.

I hope you enjoy this blood sugar friendly twist on a good old American staple.