Leena Watts
Green bean casserole is a popular side dish, especially during the holidays. The traditional recipe includes canned green beans, canned cream of mushroom soup, and fried onions for a crispy topping. However, this dish is not suitable for those on a keto diet due to its high carb content. Luckily, there are keto-friendly alternatives to this classic dish that use fresh, wholesome ingredients and have a much lower carb count. This article will explore the modifications made to create a delicious keto green bean casserole that satisfies cravings without compromising dietary restrictions.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5g net carbs per serving |
| Gluten | Gluten-free |
| Dairy | Contains dairy |
| Preparation | Can be prepared 2-4 days in advance |
| Storage | Refrigerate for up to 4 days, or freeze for up to 2 months |
| Ingredients | Green beans, mushrooms, garlic, onions, cheese, butter, avocado oil, heavy cream, dry white wine, etc. |
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What You'll Learn
Keto green bean casserole recipe
This keto green bean casserole recipe is a delicious and healthier alternative to the traditional version, which is often loaded with carbs from canned mushroom soup and french-fried onion toppings. This recipe features fresh green beans, a creamy mushroom sauce, and a crunchy, cheesy topping. With only 5g of net carbs per serving, it's the perfect holiday side dish that will be a family favourite!
Ingredients:
- Fresh green beans
- Avocado oil
- Butter
- Fresh mushrooms
- Heavy whipping cream or coconut cream
- Shredded cheese (cheddar, mozzarella, gruyere, or parmesan)
- Minced onion or dried minced onion
- Italian seasoning
- Salt and pepper
- Chicken broth or vegetable stock (optional)
Instructions:
- Preheat the oven to 350°F.
- In a large skillet, heat avocado oil over medium heat. Add the green beans and sauté until bright green, about 4 minutes. Transfer to a bowl.
- Add butter to the skillet and melt. Then, add mushrooms and cook until browned and they release their juices, about 5 minutes.
- Make the creamy mushroom sauce by stirring together the ingredients. You can add dry white wine for a unique acidity and depth of flavour.
- In a greased 13 x 9 baking dish, layer the green beans and pour the mushroom sauce over them.
- Prepare the crispy onion topping by baking shredded cheddar and parmesan cheese, minced onion, and Italian seasoning until crispy.
- Sprinkle the shredded cheese and crispy onion topping over the casserole.
- Bake the casserole for 25 minutes. Then, remove it from the oven and sprinkle the remaining cheese on top.
- Return the casserole to the oven for an additional 5 minutes to melt the cheese and meld the flavours.
- Allow the casserole to rest for 5 minutes before serving.
Tips:
- You can make this casserole ahead of time by preparing it up to the baking step and refrigerating for up to 2 days.
- For a dairy-free option, use crushed pork rinds instead of the cheesy topping.
- Add cooked bacon or prosciutto for extra flavour and protein.
- Use roasted or sautéed cauliflower or chopped kale instead of green beans for a low-carb option.
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Carb count
The traditional green bean casserole, created in 1955 by Dorcas Reiley at the Campbell Soup Company, has 22 grams of carbs per cup. This carb count is significantly higher than what is recommended for a keto diet and can lead to blood sugar spikes and cravings. Hence, it is essential to make some creative substitutions to keep the carb count in check while enjoying this comforting dish.
Keto green bean casserole recipes typically have a much lower carb count, ranging from 5 to 6.7 grams of net carbs per serving. This significant reduction in carbs is achieved through clever ingredient swaps. For example, instead of using canned mushroom soup, keto recipes opt for a homemade sauce made with fresh mushrooms, cream, and cheese. This simple substitution not only lowers the carb count but also enhances the flavor and texture of the dish.
The choice of toppings also plays a role in keeping the carb count low. Traditional fried onions are replaced with innovative alternatives like baking shredded cheddar and Parmesan cheese with minced onion and Italian seasoning until crispy. This keto-friendly topping adds the desired crunch without the extra carbs. Additionally, crushed pork rinds can be used as a topping, providing a satisfying crunch while being low in carbs.
Some keto green bean casserole recipes even offer a dairy-free option with an even lower carb count. By substituting coconut cream for heavy whipping cream, coconut aminos for Worcestershire sauce, and ghee or olive oil for butter, the carb count can be further reduced. These simple ingredient swaps showcase the versatility of keto cooking and the ability to create indulgent, comforting dishes that align with dietary restrictions.
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Cheese topping
The traditional green bean casserole is made with canned green beans, canned cream of mushroom soup, and fried onions as toppings. This recipe, however, is not keto-friendly due to the high carb content.
A keto-friendly version of the green bean casserole can be made using fresh green beans, fresh mushrooms, and a keto-approved crunchy cheese topping. This low-carb recipe typically has 5 grams of net carbs per serving.
For the cheese topping, shredded cheese is a good option. You can use mozzarella, cheddar, gruyere, or any cheese of your preference. To add a wonderful crunch to the topping, you can use crushed Parmesan crisps or crushed pork rinds as a substitute for the high-carb fried onions.
To make the keto French onions, you can bake shredded cheddar and Parmesan cheese, minced onion, and Italian seasoning until crispy. This will give you a keto-friendly alternative to the traditional fried onions.
When preparing the casserole, it is recommended to sauté the green beans until they are bright green, and then transfer them to a bowl. Add butter to the skillet, followed by mushrooms, and cook until they release their juices. You can then layer the ingredients in a baking dish, adding the mushroom soup mixture, shredded cheese, and green beans in layers.
Finally, bake the casserole and sprinkle the baked cheese topping over it before returning it to the oven to melt and blend the flavors.
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Fresh ingredients
Fresh Green Beans
Opt for fresh green beans instead of canned or frozen ones. Look for bright, crisp beans without any signs of wilting. Fresh green beans offer a superior taste and texture, providing a solid foundation for your casserole.
Mushrooms
Fresh mushrooms are another essential ingredient. Sliced or chopped, they add flavour and texture to the casserole. Sautéing the mushrooms in butter or olive oil until they're browned and juicy enhances their flavour and creates a rich base for the dish.
Cheese
Cheese is a star ingredient in keto green bean casserole, adding creaminess and flavour. Shredded cheddar, mozzarella, Gruyere, or a blend of cheeses can be used. Parmesan cheese, either shredded or in crisp form, adds a crunchy texture to the topping.
Cream
Heavy whipping cream is often used to thicken the sauce without flour or thickeners. However, some people substitute it with coconut cream or a combination of sour cream and Greek yoghurt for a tangier, less rich flavour profile.
Aromatics
Don't skimp on aromatics like garlic and onions. They provide depth of flavour and aroma to the casserole. You can also experiment with fresh herbs like thyme to elevate the dish.
Other Ingredients
Avocado oil, butter, salt, and pepper are kitchen staples that round out the recipe. Dry white wine adds a unique acidity, but chicken broth can be used as a substitute. For a crunchy topping, pork rinds or crushed crackers can be used instead of the traditional fried onions.
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Reheating and storing
Green bean casserole is a delicious and creamy dish that can be enjoyed as leftovers. It is a hearty dish, so it can be cooked ahead of time and reheated the next day. If you are storing the casserole before cooking, it is best to leave off any toppings, such as onions, as these can become soggy in the fridge. You can store the uncooked casserole in the fridge for up to 3 days before baking.
To store leftover cooked green bean casserole, it is recommended to place the whole casserole dish in the fridge, covered with foil or plastic wrap. You can also portion the leftovers into airtight containers, which will last 2-3 days in the fridge. It is important to let the casserole reach room temperature before storing, and not to leave it out for longer than 2 hours.
If you want to store the casserole for longer, you can freeze it. Use an airtight freezer container or ziplock freezer bags, and it will last for up to 2 months. To thaw frozen green bean casserole, it is best to leave it in the fridge overnight to defrost evenly. In a hurry, you can defrost in the microwave.
To reheat green bean casserole, the oven is the best method. Allow the casserole to sit at room temperature for 20-45 minutes, then place it in the oven at 350°F for 20 minutes. Remove the foil and cook for another 5-10 minutes to crisp up the topping. You can also add more toppings, such as cheese or French-fried onions, after reheating for an extra crispy texture.
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Frequently asked questions
A keto green bean casserole is a low-carb version of the traditional dish, which typically consists of canned green beans, canned cream of mushroom soup, and fried onions. The keto version uses fresh green beans, mushrooms, and a homemade mushroom sauce, with a crunchy, cheesy topping.
The number of carbs can vary depending on the specific recipe, but most keto green bean casseroles have around 5 grams of net carbs per serving. Some recipes may have slightly more or less, ranging from 2 to 6.7 grams of net carbs.
To make the dish keto-friendly, you can substitute the fried onions with baked shredded cheddar and Parmesan cheese, minced onion, and Italian seasoning. You can also use crushed pork rinds, crushed crackers, or buttered breadcrumbs for a crispy topping.
While you can prepare the casserole ahead of time and refrigerate it for up to 4 days, freezing is not recommended due to the dairy content. The cream cheese and sour cream in the casserole may curdle and affect the texture when frozen and then thawed.
