This lupini beans recipe is the ultimate answer to satisfying salty snack cravings in a healthy way! I’m going to teach you how to cook lupini beans for a snack, full of zesty flavors from chili and lime, plus several other variations if that combo isn’t your thing. This recipe can be made 2 ways – in the oven or in the air fryer. If you have an air fryer, it’s also great for many other things, from tender air fried chicken legs to crisp air fryer bacon… browse out all my low carb air fryer recipes here.
What Are Lupini Beans?
Lupini beans (sometimes called lupins, lupine beans, or lupin beans) are legumes that have been popular in the Mediterranean region, Latin America, and North Africa since ancient times. They have a sweet, nutty flavor similar to chickpeas or fava beans — except unlike those, lupins have a silkier, firmer texture, much lower carbs, and high protein content (nearly double!). Some people also compare them to soy beans because they have a similar amino acid profile and are a complete protein source. But I much prefer them over soy beans (learn more about why I don’t recommend soy here). You can find lupin beans raw, dried, jarred, canned, or vacuum sealed. The last 3 forms are the easiest to use for snacking or recipes like this one. Dry lupini beans contain bitter alkaloids, which obviously have a bitter taste and can also be dangerous. This is another reason to buy jarred or canned beans, which don’t have this high alkaloid content. These low carb beans are also sometimes sold in their ground form as lupin flour, which you can use to make low carb lasagna or croissants.
Ingredients For Spicy Lupin Beans
This section explains how to choose the best ingredients for this lupini beans snack recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Lupini Beans – Wondering where to buy lupini beans? Not every grocery store carries them. The easiest way is to order them here, though you may be able to find them in a health food store as well. Jarred or canned varities will make this recipe the fastest and easiest. Alternatively, you could get dried lupins and soak them yourself for several days.Lime Juice – Squeeze it fresh for the very best flavor, or use bottled. You’ll need 2 tablespoons of lime juice, which is approximately the juice from one medium lime. Feel free to swap in lemon juice instead, too.Olive Oil – I prefer extra virgin olive oil here, but use your favorite kind on-hand.Chili Powder – Or see below for other spice ideas!Sea Salt & Black Pepper
How To Cook Lupini Beans
This section shows how to make lupin beans with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Season. Rinse the beans under cold water, then drain and pat dry. (Rinsing ensures you won’t end up with overly salty beans, since jarred or canned ones are typically brined in salt.) Add to a large bowl with remaining ingredients. Mix to combine.
Cook. You can cook lupini beans in the oven at 400 degrees F or in the air fryer at 380 degrees F, but either way you’ll want to toss them halfway through. The air fryer will be faster, while the oven is probably the simplest method (cook times are on the recipe card below!).
More About Lupini Beans
Are lupini beans good for you? What are lupini beans nutrition facts? You’ll be happy to hear that these little legumes are a powerful food!
Lupini beans nutrition overview
A 1/4 cup serving of lupinis, without the seasonings from this recipe added, has [*]:
Calories: 48Carbs: 3.8gFat: 1.2gProtein: 6.5g
Nutrition info for this particular lupin bean recipe is on the recipe card below.
Lupini beans benefits
Anti-inflammatory. Some research shows that lupini beans may prevent or treat chronic inflammation [].Supports healthy blood pressure. Eating these beans may reduce high blood pressure [].High in protein. For a quarter-cup serving, these little yellow beans deliver over 6 grams of protein.Improve gut health. Lupins are linked with increasing the amount of good bacteria in the gut [*].
Are lupini beans keto?
Yes, while most beans are not keto, lupins are keto friendly if you control the portion size. Since they have just 3.8 grams of total carbs and 1.1 grams of fiber, the net carbs in lupini beans are low — just 2.7 grams net carbs per 1/4 cup serving.
Lupini Bean Snack Variations
With a neutral flavor, it’s easy to change up the taste in this recipe to your personal preference!
Salt & vinegar – Omit pepper and chili powder, and swap the lime juice with your favorite vinegar before cooking. (For stronger flavor, you can soak the beans in vinegar too, or if you like sweetness, try balsamic vinegar.)Garlic parmesan – Replace chili and lime with a teaspoon of garlic powder. After cooking, sprinkle with grated parmesan cheese.Coconut curry – Replace olive oil with coconut oil, add 1 tablespoon of curry powder, omit lime and pepper, and reduce chili powder to 1/4 teaspoon.
Storage Instructions
Store the prepared beans in a paper bag lined with a paper towel, in an airtight container, or a large jar at room temperature for up to 7 days. To crisp them up more before serving, add back to a preheated air fryer or oven for a few minutes.
More Healthy Snack Recipes
For fast, healthy, and satisfying snacks, it’s easy to make them in the air fryer (and beyond)! Try these simple ideas:
Air Fryer Zucchini ChipsEasy Ham Roll-UpsCheddar Parmesan CrispsAvocado Tuna Salad
To cook lupini beans in the oven: Arrange in a single layer on a baking sheet. Bake at 400 degrees F (204 degrees C) for 15 minutes, stirring halfway through. Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it!
