These homemade low sodium refried beans are loaded with flavor, taste fresher and more vibrant than the canned stuff, and are made to be low in salt to meet a variety of dietary requirements. Serve them at your next taco night, over tostadas, nestled next to Mexican rice, or wrapped in bean and cheese burritos. They’re the perfect side dish! {Gluten-free & Vegan}
Low Sodium Refried Beans
Refried beans are a must-have for Mexican food, but most of us are only used to jiggling them out of a can.
Homemade refried beans are super easy to make with a fresh, aromatic flavor from the onion, garlic, seasonings, and more. They’re an easy way to upgrade your taco night (while watching your sodium intake) without compromising on flavor one bit!
Why We Love These Healthy Refried Beans
- Contains a lower amount of sodium than canned refried beans
- Packed with plant-based protein and fiber from the beans
- Made with common pantry staples and storage veggies
- Inexpensive side dish to complete your meal
- Kid-friendly flavors the whole family will love
- Comes together in just a few minutes
- Easy to adjust with different seasonings
- Can be served in countless ways
Ingredient Notes
- Olive oil: To sautee the aromatics and release their flavors.
- Aromatics: I like to use diced white onion and minced garlic.
- No salt pinto beans: Be sure to rinse and drain these. You can also use cooked pinto beans made from a dry state.
- Reduced sodium vegetable stock: Reduced sodium or no salt added broth works here.
- Seasonings: Season with chili powder, ground cumin, smoked paprika, dried oregano, and bay leaf. Add salt and freshly cracked black pepper to taste.
- Fresh lime juice: For a pop of freshness.
- Optional garnishes: Serve your refried beans with fresh cilantro, crumbled or shredded cheese, diced tomato, and/or sliced jalapeño.
Step-by-Step Instructions
- Heat 1 tablespoon of oil in a large saucepan over medium-high heat. Add the onion and sauté for about 5 minutes, stirring occasionally, until softened. Toss in the garlic and cook for an additional minute, stirring occasionally, until fragrant.
- Add the pinto beans, vegetable stock, chili powder, cumin, paprika, oregano, and bay leaf. Mix everything together and bring to a simmer.
- Remove the pan from the heat. Using a potato masher or wooden spoon, mash the beans to your desired consistency. (For a smoother consistency, you can blend the mixture in a food processor until smooth.)
- Stir in the remaining tablespoon of oil and lime juice until well incorporated. Add salt and pepper, to taste. Serve warm with your choice of toppings.
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
- If you can’t find no salt added canned pinto beans, you can cook your own pinto beans from a dry state. Alternatively, you can use regular canned pinto beans but the sodium content will be higher.
Recipe FAQs
Not always. Traditional refried beans, including the canned options, are made with lard, which makes them neither vegetarian or vegan! This refried bean recipe uses a little olive oil for fat and skips the lard completely, making them suitable for vegans and vegetarians.
It’s best to eat leftover low salt refried beans within 3-4 days.
Absolutely! Refried beans actually freeze really well. Chill the beans in a freezer-safe container, then cover and store for up to 3 months. Thaw and reheat like normal.
Storage Guidelines
Store leftover refried beans in an airtight container in the fridge for 3-4 days. To reheat, either microwave or heat beans in a small saucepan on the stove. It can help to add a splash of water to thin out the beans.
What to Do With Refried Beans
Refried beans can be used in countless recipes! They’re great added as a side dish with Mexican rice and your favorite burritos or enchiladas, but they can also be added to quesadillas, bean dip, and more.
- Make bean tostadas with cheese
- Add to tacos, enchiladas, burritos, or chicken burrito casserole
- Turn into creamy bean dip
- Serve over tortilla chips for nachos (like in these epic beef nachos supreme)
- Add to quesadillas for extra protein and fiber
- Spoon over burrito bowls
- Make a layered dip with salsa, sour cream, olives, and more
Recipe Variations
- Use different beans: Instead of pintos, make refried black beans or even kidney beans. The flavor will change slightly with different types, but they all work well.
- Use dry beans: If you can’t find low sodium canned beans or want to save a little money, soak and cook dried beans until tender.
- Spice them up: I love making creamy refried beans with a kick of heat. Add hot sauce and red pepper flakes to taste if you like them on the spicier side.
- Make them organic: One pro of making refried beans at home is that you can use organic garlic, organic black beans, etc. It’s an easy way to control the quality of your ingredients!
More Recipes You’ll Love
- Authentic Mexican Chicken Fajitas
- Ground Beef Quinoa Bowl
- Healthy Chicken Enchiladas Recipe
- Mason Jar Taco Salad
- Crock Pot Ground Beef Taco Meat
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Low Sodium Refried Beans Recipe
Ingredients
- 2 tablespoons olive oil, divided
- 1 small white onion, peeled and diced (about 1/2 cup diced)
- 2 cloves garlic, minced
- 2 (15-ounce) cans no salt-added pinto beans, rinsed and drained (or 3 cups cooked pinto beans)
- 1/2 cup reduced sodium vegetable stock
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon dried oregano
- 1 bay leaf
- 1 tablespoon freshly-squeezed lemon juice
- Sea salt and freshly cracked black pepper, to taste
- Optional garnishes: finely-chopped cilantro, crumbled or shredded cheese, diced tomato, and/or sliced jalapeno
Instructions
- Heat 1 tablespoon of oil in a large saucepan over medium-high heat. Add the onion and sauté for about 5 minutes, stirring occasionally, until softened. Toss in the garlic and cook for an additional minute, stirring occasionally, until fragrant.
- Add the pinto beans, vegetable stock, chili powder, cumin, paprika, oregano, and bay leaf. Mix everything together and bring to a simmer.
- Remove the pan from the heat. Using a potato masher or wooden spoon, mash the beans to your desired consistency. (For a smoother consistency, you can blend the mixture in a food processor until smooth.)
- Stir in the remaining tablespoon of oil and lime juice until well incorporated. Add salt and pepper, to taste. Serve warm with your choice of toppings.
Notes
- If you can’t find no salt added canned pinto beans, you can cook your own pinto beans from a dry state. Alternatively, you can use regular canned pinto beans but the sodium content will be higher.