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Easy Lupini Beans Recipe (2 Ways!)

This crunchy lupini beans snack recipe is easy, delicious, and low carb! Learn how to cook lupini beans 2 different ways, with several seasoning variations.

Full ingredients + instructions are on the recipe card at the end. Before you scroll or jump down, don’t miss the useful tips in the post!

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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 or lupin beans) are legumes with a sweet, nutty flavor similar to chickpeas — except unlike chickpeas, these beans have a firmer texture, much lower carbs, and nearly twice the protein.

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.

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.

Why You’ll Love This Lupini Beans Recipe

  • Spicy and citrusy
  • Crispy and lightly salty
  • Easy to prep
  • Ready in 20 minutes
  • Satisfying high protein, low carb, and plantbased snack
Finished lupini beans recipe in a bowl with lime slices

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? The easiest way is to order them here, though you may be able to find them in specialty stores. Jarred or canned varities will make this recipe the fastest and easiest. Alternatively, you could get dried lupins and soak them yourself, if you want to.
  • 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.
  • 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!
  • Salt & Pepper
Lupini beans recipe ingredients

How To Cook Lupini Beans

This section shows how to make lupin beans with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

  • Season. Rinse and drain beans, then pat dry and add to a bowl with remaining ingredients. Mix to combine.
Lupini in a bowl with seasonings
  • 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 the faster of the two methods (cook times are on the recipe card below!).
Finished lupini beans in air fryer basket

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: 48
  • Carbs: 3.8g
  • Fat: 1.2g
  • Protein: 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 improve blood pressure [*].
  • High in protein. For a quarter-cup serving, lupins deliver over 6 grams of satisfying 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. Net carbs in lupini beans are low — just 2.7 grams net carbs per 1/4 cup serving.

Lupini beans snack in a bowl

Lupini Bean Snack Variations

With a neutral flavor, it’s easy to change up the taste in this recipe!

  • 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.)
  • 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 lupinis in a paper bag lined with a paper towel 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.

Close up of lupini beans in a bowl

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:

pinterest

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Ingredients

Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.

Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. Drain the lupini beans. Rinse in a colander, then pat dry.

  2. In a medium bowl, whisk together the lime juice, olive oil, chili powder, sea salt, and black pepper. Add the lupini beans and toss to coat.

  3. To cook lupini beans in the air fryer: Arrange at the bottom of the air fryer basket. Air fry at 380 degrees F (193 degrees C) for 10 minutes, stirring halfway through.

    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.

Recipe Notes

Serving size: 1/4 cup

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 61

Fat 3.4g

Protein 5g

Total Carbs 3.3g

Net Carbs 2.2g

Fiber 1.1g

Sugar 0.1g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

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How to cook lupini beans: recipe pin




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