I’ve always been a huge fan of greens, and am always on the lookout for new, tasty ways to enjoy them.
This keto green bean casserole is amazing. There is a lot to like about it. First, it is low carb, low fat, and gluten free. That means you can enjoy this tasty dish without worrying about losing weight, gaining fat, going hungry, or feeling cravings. It is also soy-free, so people with certain food allergies can enjoy it without risk. The casserole is also healthy, as it is full of nutritious vegetables, such as green beans. The casserole is a total meal, and is delicious. It is a great crowd-pleaser. And, it can be made ahead of time.
#keto #lowcarb #casserole #keto cooking I have been experimenting with a keto diet for a while now, and I have to say I am pretty happy with the results. I usually eat low carb, but I still enjoy my pasta on occasion. This is a recipe that I came up with to use this “carbs” in a healthy way.
With Thanksgiving approaching, it’s time to whip up a keto-friendly side dish. When the only other dishes on the table are mashed potatoes, sweet potatoes, and corn bread, Keto Green Bean Casserole is ideal.
Don’t be concerned! A keto Thanksgiving has just become a whole lot simpler this year. As children, our parents instilled in us the importance of eating all of your veggies. On Thanksgiving Day, the same rule applies. We came up with a meal that is keto-friendly, simple to prepare, and tastes just as good as conventional non-keto sides. Furthermore, it will make your parents pleased!
Our Keto Green Bean Casserole sticks to the fundamentals to taste like the green bean casserole you ate as a kid. Two major stages in the process, however, transform this side dish into a carb factory. Those crispy and salty fried onions, as well as the corn starch or wheat thickening in the gravy, aren’t keto! Just in time for Thanksgiving, we scratched our brains and came up with a method to change it!
The Secrets to a Delicious Keto Green Bean Casserole
There are a few factors that contribute to the deliciousness of this keto dish. The green beans are obviously important, but so is the low-carb sauce!
We can significantly reduce the carb count while retaining all of the taste by creating our own mushroom and onion gravy. Flour and/or cornstarch are often used in green bean casserole recipes. I use the X Factor to make this dish low carb (Listed Below).
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Xanthan gum is the star of this side dish, the X factor if you will. It’s invisible, and you don’t even have to use much of it, but it makes a huge impact! Its primary function in this recipe is to thicken the mushroom and onion sauce that covers all of the green beans. Because of the richness it will offer, this one ingredient may make or ruin this meal.
A technique I discovered a few weeks ago for checking the consistency of a sauce is to dip a spoon in it, turn it over, and run your finger down the center of it; there should be no drop. Once you’ve accomplished this, your sauce is complete, and the xanthan gum has served its purpose.
Putting the Flavor in
The base is also an essential component of keto sauces. Using a high-quality butter, such as grass-fed butter, adds a lot of flavor. Bone broth is also a good way to boost the taste and nutrients. To add a ton of flavor and healthful collagen, use a high-quality bone broth instead of chicken stock or broth. On our website, we also offer a simple bone broth recipe that you can prepare in the instant pot! Even though the ingredients in this green bean casserole dish are simple, they have a lot of flavor. To amp up the strong and peppery flavors, use freshly cracked black pepper instead of store-bought powder.
Green Beans: Fresh or Frozen?
I debated whether to use frozen or fresh green beans while preparing this green bean casserole. After trying it a few different ways, we determined that this dish works well either way, with the exception of a few additional steps if you use fresh green beans.
- Start by snapping or cutting off the ends of fresh green beans.
- Bring a pot of water to a boil, then add your green beans. Allow them to cook through to the point of softness while maintaining some texture and crunch. Remove the pasta from the water and drain it.
Putting the cherry on top
Without that unique crunch on top, this would not be a keto green bean casserole. Normally, crispy fried onions are used, but why complicate things by adding an additional step that takes time and effort? Instead, we thought that the simplest way to spice up this meal would be to top it with pig rinds! They not only provide fat to the green bean casserole, but they also provide the necessary crunch. This year, keto may be the better choice!
Macaroni and cheese, as well as Epic’s pork rinds, are two of our favorite foods. They both provide a wonderful crispiness to the top of the dish as well as a fantastic salty taste.
Keto Green Bean Casserole’s Advantages
This dish, believe it or not, is loaded with nutrients! This keto green bean casserole is low in carbohydrates and rich in fat, so you won’t feel bloated afterward! We may make a more natural whole ingredient meal by excluding the usual condensed cream of mushroom soup or cream cheese foundation. Cream of mushroom soup is often tasteless, thick, and excessively processed. Even other keto variants that use cream cheese may be flavorless or watery. The best alternative is to omit the cream cheese entirely and use our delicious sauce thickened only with xanthan gum instead!
Gluten intolerance is a serious problem that affects the nutrition and digestion of many individuals. Keto already restricts wheat and adheres to a gluten-free, low-inflammatory diet. This low carb/keto green bean casserole is gluten free thanks to the use of xanthan gum and pig rinds. There’s no need to risk an upset stomach by using crunchy fried onions!
Green Bean, the Lowly
Green Beans are the primary component in this dish. The green bean, despite its tiny size and humble appearance, is frequently overlooked for all it can accomplish. Green beans are a good source of fiber and vitamin C. Fiber is essential not just for blood sugar control, but also for nourishing healthy gut flora (1). This vegetable is a good choice for those who have IBS or simply wish to maintain their digestion in good shape. Green beans are also a low FODMAP vegetable, making them ideal for adding additional fiber without causing inflammation. For a healthy Thanksgiving side, try adding this low-carb/keto-friendly vegetable!
Green Bean Casserole Frequently Asked Questions
- “Can I use almond flour instead of pig rinds?” says the cook. – It’s not a good idea since almond flour doesn’t crisp up properly. You may, however, toast the almond flour in a skillet beforehand and then sprinkle it on top in the final 5 minutes of baking.
- “Is there a way to make the taste more interesting?” – Of course! There are a few keto/low carb alternatives you may add to make this meal more interesting! For a salty crunch, try adding chopped bacon or sliced almonds.
- “How do I make a crispy fried onion?” This casserole omits the typical fried onions and canned green beans, but if you do love that crunchy onion topping have no fear! A quick way to upgrade the dish is heating a small pan with olive oil (about an inch worth), and dropping in thinly sliced onions tossed in some coconut flour. Cook until the onions have gone golden brown on the outsides and place on a plate with paper towels to absorb the oil.
Dinner for Thanksgiving
You can pile on the turkey, cauliflower mash, pecan pie, and pumpkin pie cheesecake for a lovely Thanksgiving day now that you have your keto-friendly green bean casserole! Check out some of our great keto dishes to round out your family’s Thanksgiving dinner or holiday season:
- Sweet Potato Casserole – Do you want crushed yams and sweet potatoes with plenty of butter and brown sugar? Try this low-carb/keto sweet potato casserole with a pecan cinnamon sauce for a healthy alternative. Its delicious, comforting tones will have you reaching for more!
- Looking for a smaller Thanksgiving turkey recipe? Try this oven-friendly turkey for four. Our keto oven-friendly turkey dish is the ideal small-scale dinner with a big flavor.
- Sausage Breakfast Casserole – Do you like homemade green bean casserole? Start your Thanksgiving morning with a hearty breakfast to get you in the mood to cook. This breakfast dish is rich, cheesy, and full of a surprising ingredient: cauliflower!
Green Bean Casserole with Low Carbs
A keto version of the traditional green bean casserole, which is a Christmas family favorite.
35-minute total time
3 person servings
243.7 calories per serving
Time to prepare: 5 minutes
30 minutes to prepare
Green beans, frozen, thaw (you can microwave them for 5 minutes to heat them through). If you’re using fresh green beans, be sure to snap the ends off and boil them until they’re fully cooked.
Combine the white onion, mushroom, and garlic in a bowl.
In a saucepan, melt two tablespoons of butter over medium heat.
Cook until the onion, mushroom, and garlic are aromatic and the mushrooms have softened.
Bring the cream and chicken stock to a boil together.
Once the water has to a boil, reduce to a low heat and cook for 10-15 minutes.
Stir in the xanthem gum until the sauce is thick.
Toss the green beans in the cream sauce and cover well.
Place green beans in a pan with crumbled pig rinds on top.
Preheat the oven to 350°F and bake for 10 minutes. Cook for two minutes under the broiler.
Warm it up and enjoy it!
Green Bean Casserole with Low Carbs
Per Serving Amount
Calories 243.7 Fat Calories 159
daily value in percent*
17.7 g of fat (27%)
Carbohydrates accounted for 8.33% of the total.
2.5 g ten percent fiber
7.7 g (15%) protein
* Percent Daily Values (%DV) are calculated using a 2000-calorie diet.
Side Dish is a course.
Low-carb green bean casserole is a term used to describe a dish that is low in
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In order to stay on the ketogenic diet, you need to control your carb intake, which makes it difficult for people who love to bake. If you find yourself suffering from carb cravings, try this Keto Green Bean Casserole!. Read more about caveman keto green bean casserole and let us know what you think.
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