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September 16, 2025
Fat-Free Refried Beans Recipe
Fat-Free Refried Beans work great in enchiladas, tacos, or even as spreads while providing healthy options that eliminate guilt from traditional Mexican dining experiences. This nutritious approach demonstrates how traditional flavors can be maintained while reducing fat content through careful preparation techniques. The versatility as filling or spread makes these practical while the fat-free benefit ensures healthier Mexican meals without sacrificing authentic taste.
These fat-free refried beans are great to use in enchiladas, tacos, or even as a spread.
Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
Servings:
4
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Ingredients
2 cups canned black beans, divided
½ cup water
2 cloves garlic, minced
1 teaspoon pepper
1 teaspoon salt
1 teaspoon liquid smoke flavoring
¾ cup diced onion
Directions
Mash 2/3 cup beans in a small bowl to a smooth paste; set aside.
Place remaining beans and water in a medium saucepan over medium heat. Cook at a simmer until heated through. Stir in garlic, pepper, salt, and liquid smoke.
Stir bean paste into whole beans until well combined. Add onion and simmer until onion is slightly cooked, about 10 minutes.
Nutrition Facts (per serving)
| 134 | Calories |
| 2g | Fat |
| 23g | Carbs |
| 8g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 134 | |
| % Daily Value * | |
| Total Fat 2g | 2% |
| Saturated Fat 0g | 2% |
| Sodium 1044mg | 45% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 9g | 32% |
| Total Sugars 2g | |
| Protein 8g | 15% |
| Vitamin C 5mg | 6% |
| Calcium 54mg | 4% |
| Iron 3mg | 14% |
| Potassium 430mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
