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I’ve been eating a low carb plant-based diet for six years now, and while I’m pretty over sugary cravings on a day-to-day basis, the one thing I continually find myself wanting is some form of chip. Yes, there are flax crackers and other “crispy” vegan keto snacks, but they don’t really hit the spot in the same way. What did always satisfy that craving for something sweet was crispy chickpeas and fava beans. They’re pretty prevalent in grocery stores now, so you’ve likely seen them – those little bags of crunchy flavored beans that are salty and delicious and really satisfy that need for something like a chip. Of course, chickpeas and fava beans are a little higher in carbs than I would like, so they don’t really make a great vegan keto snack.
What does happen to make a pretty good low-carb vegan snack are lupini beans. You may remember these little guys from my Mediterranean pasta dish I made a while back. These little beans are something I bought on impulse in a supermarket and then started to see everywhere, and by everywhere I mean the vegan keto hashtag on Instagram. It seems that the low carb vegan community has some form of hive mind about snack foods…
As simple as it is, this recipe actually took a lot of trial and error. I tested at all different temps and all different times and finally found something that worked, and I’m so glad I did! While this snack is a little higher in carbs than most keto foods, it’s less than one third the carbs of crunchy chickpeas for the same quantity! These are crunchy and salty and 100% satisfy that craving for something chiplike. In addition to being vegan, this is a keto snack that is also nut-free, gluten-free and soy-free. It’s the tri-free-cta! Nope, that doesn’t work… Anywho, I hope you enjoy these as much as I do! If you end up making them, I’d love to hear about it in the comments!
Notes on Making Vegan Keto Snacks: Crispy Lupini Beans (nut-free, soy-free, gluten-free)
- It seems strange to leave things in a turned-off oven, but this really is necessary to get these little suckers as crunchy as possible. This “technique” was a happy accident born of laziness, because I got frustrated after a batch was still too soft inside and so I just stuck the pan back in the oven and thought I’d deal with it later. See? Sometimes things do just solve themselves if you ignore the problem (note: nearly nothing else works this way)!
- You could season this with whatever you want. I just happen to have bought some za’atar seasoning the other day and have been putting it on everything.
- Something to note – because lupini beans are packed in brine, they are super salty throughout. If you choose to put seasoning on them, keep this in mind and look for a seasoning blend that is lower in salt or salt-free.
- Macronutrient information was calculated using Cronometer and the USDA database for nutritional information. You calculations may vary based on brands used!
Vegan Keto Snacks: Crispy Lupini Beans
- 1 cup 166g lupini beans
- 1 tablespoon olive oil
- 1 teaspoon za'atar or seasoning of choice optional
- Preheat the oven to 375°F (190°C) and have on hand rimmed baking sheet lined with parchment paper.
- Drain and rinse the beans and pat dry with a clean kitchen towel.
- In a small mixing bowl, toss the beans with the oil.
- Spread the beans out in a thin layer on a baking sheet and bake for 45 minutes.
- After 45 minutes, turn off the oven and leave the beans inside for an hour with the door closed. This will help them to dry out and get super crunchy all the way through.
- Remove from the oven, toss with seasoning and enjoy!