Are Pickled Beets Good for You? Heart-Healthy Recipes
Have you ever wondered if pickled beets are good for you? If so, you are not alone! Beets have been showing up on tables for generations – next to meatloaf, tucked into salads, or enjoyed straight from the jar when no one is watching 😉
The good news is YES. Pickled beets can absolutely be part of a balanced, everyday way of eating, even when they include added ingredients like sugar as part of the pickling process. That’s what makes Aunt Nellie’s pickled beets such a pantry classic. They are reliable, flavorful, and always ready when you need something quick to round out a meal!
Whether it’s a busy weeknight dinner, a quick lunch, or a meal made from whatever’s in the pantry, beets fit right in. They still pack many of the same nutrients as fresh beets — fiber, antioxidants, and naturally occurring nitrates — which can support heart and gut health when part of a balanced diet. But honestly, the best part is how effortless they are. No extra sauces, no complicated prep…just open the jar and watch a simple meal come alive!
Why Pickled Beets Belong in Your Pantry
One of the biggest benefits of jarred beets is pure convenience. They are shelf stable, ready to use, and always there when you need a quick vegetable option. No peeling, steaming, or roasting… just open the jar, slice, and go! Because of that, canned and jarred beets show up again and again in everyday beet recipes. Here are some simple ways you can add them to meals:
- Toss them into a grain bowl for a pop of color
- Stir them into a simple beet salad or side dish for extra flavor
- Add them to a cozy pizza night recipe when dinner needs a quick, tasty boost
- Even a last-minute lunch can feel thoughtful and vibrant with just a few slices using Aunt Nellie’s Diced Pickled Beet Cups
How to Balance the Natural Sugars of Pickled Beets
Our pickled beets do include some added sodium and sugar, including high fructose corn syrup, to balance their tangy flavor and keep them fresh. Enjoyed in moderation, they can still be part of a balanced way of eating and offer the natural benefits of beets. Here are a few simple habits can help keep meals balanced:
- Rinse lightly before using to help reduce added sugar and remove some of the brine, while keeping their color and flavor
- Pair with fresh or minimally processed foods
- Choose lower sodium beets when available, like our Pickled Beets & Onions and Baby Whole Pickled Beets that have only 60mg of sodium in each jar
With these simple tweaks, you can enjoy all the bold flavor, color, and convenience of Aunt Nellie’s beets while keeping meals balanced and heart-smart.
Heart-Healthy Recipes You Can Use with Beets
If you love keeping beets in the pantry, here are a few simple ways to let them shine. Each recipe includes easy heart friendly swaps you can make at home! Basically: more plants + less salt = happy heart 🙂
Prep Time: 20 mins | Cook Time: 4 mins
These wraps are the kind that make you think “why didn’t I make this sooner?” With the crunchy lettuce, tangy Aunt Nellie’s Baby Whole Pickled Beets, and a creamy peanut sauce…it’s such an easy meal to put in your weekly recipe rotation.
Make it heart-friendly by:
- Using natural peanut butter (with no added sugar or oils)
- Choosing low-sodium soy sauce
Prep Time: 20 mins | Cook Time: 15-20 mins
This salad is anything but boring. It’s colorful, fresh, and actually filling. Aunt Nellie’s Baby Whole Pickled Beets give it that sweet-tangy pop, and the quinoa keeps you satisfied without feeling heavy.
Make it heart-friendly by:
- Using low-sodium beans (or give them a quick rinse)
- Toss in extra greens for more fiber
Prep Time: 20 mins
Even in winter, a smoothie bowl can hit the spot for a quick lunch or snack! Using Aunt Nellie’s Sliced Pickled Beets, this is bright, creamy, and ready in just minutes.
Make it heart-friendly by:
- Using unsweetened almond or oat milk instead of yogurt (1:1 swap)
- Adding chia seeds or flax seeds for omega-3 fats and fiber
Prep Time: 25 mins | Cook Time: 20 mins
These scones are the kind of treat that makes your kitchen smell like a hug 🙂 Sweet, a little savory, and full of color from Aunt Nellie’s Sliced Pickled Beets, they are perfect for breakfast, brunch, or just because!
Make it heart-friendly by:
- Swapping for reduced-fat feta (1:1 swap)
- Using ½ butter and ½ olive oil to reduce saturated fat
Questions About Cooking with Aunt Nellie’s Beets
Do canned pickled beets have a lot of sodium?
Some can, which is why how you use them matters. Lightly rinsing pickled beets before adding them to meals and pairing them with fresh or minimally processed foods helps keep sodium in check. Choosing low sodium options when available also makes a difference.
Are pickled beets as healthy as fresh beets?
Fresh beets contain a bit more vitamin C, but pickled beets still offer valuable nutrition along with the convenience of a longer shelf life. When it comes to pickled beets nutrition, they still provide fiber, antioxidants, and naturally occurring nitrates found in fresh beets.
Do pickled beets contain added sugar?
Some do include a bit of added sugar in the pickling liquid. That does not mean they cannot be part of a healthy meal. Enjoy them in reasonable portions, give them a quick rinse if you like, and pair them with whole foods like grains, beans, and veggies to keep meals balanced while still enjoying their flavor and convenience.
Do pickled beets need to be refrigerated after opening?
Yes! Once opened, keep them in the fridge to maintain flavor, color, and freshness. A tightly sealed jar will stay ready to use for weeks, making it easy to add them to meals without worry.
Healthy Habits Start with Simple Ingredients
Supporting heart health does not require a full pantry overhaul. Small choices, like adding more colorful vegetables and keeping convenient staples on hand, can make everyday meals feel better and brighter.
With Aunt Nellie’s beets, it is easy to enjoy familiar flavors that generations love. Whether you are cooking for one, feeding a family, or just trying to make lunch a little more exciting, they fit right in. And honestly, that is what good home cooking has always been about. 
Show us your family’s go-to healthy meals by tagging @auntnelliesvegetables or #AuntNellies on social media. Let’s inspire wholesome and healthy habits all year long!