Green beans, while technically legumes, occupy a gray area in the Paleo diet due to their lower anti-nutrient content compared to other beans. They are nutrient-dense and offer various health benefits, making them a welcome addition to a balanced Paleo lifestyle. This article explores delicious and easy-to-make Paleo-friendly green bean recipes that cater to various tastes and dietary needs.
Are Green Beans Paleo?
The question "Are green beans paleo?" has been asked many times. While green beans technically fall under the legumes category, they actually don’t contain very much anti-nutrients like other beans (the reason why beans are avoided on a paleo diet). Green beans are very nutritious and are a healthy addition to a well-balanced paleo diet. I would say they are in the gray area, leaning more towards yes. They are definitely Whole30-compliant!
Why Include Green Beans in a Paleo Diet?
Green beans are a great source of many micronutrients including vitamin C (great for the immune system), vitamin K (beneficial for your bone health), and manganese (also a key player in bone health).
The vegetables are also a rich source of fiber. In one cup of cooked green beans, you’ll get 16% of your daily recommended value of fiber. Fiber has many health benefits; it feeds the good bacteria in your gut. It also helps you feel fuller for longer which can lead to appetite regulation and weight loss. Fiber also helps keep your blood sugar in check by slowing the digestion process.
Tips for Buying and Preparing Green Beans
As always, aim for local, organic and in-season beans. Your local farmer’s market or grocery cooperative are great places to look for these tasty vegetables.
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Green beans should always be bright green with no blemishes and the texture should be firm and snappy, rather than soft and bendy. Also, don’t be tempted to buy bigger green beans because they’re usually tougher and more fibrous. My favorite green beans are the thin French green beans (a.k.a.
Recipe 1: Asian Roasted Green Beans
This recipe offers a delightful twist on traditional Chinese green beans, using Paleo-friendly ingredients and a roasting method that ensures a perfect crunchy-tender texture.
Ingredients:
- 1 lb green beans
- 1 tbsp sesame oil
- 1/4 tsp sea salt
- 1/8 tsp ground black pepper
- 2 tbsp coconut aminos
- 3 garlic cloves, minced
- 1/4 tsp ground ginger
- 1/4 tsp red pepper flakes (optional)
Instructions:
- Preheat the oven to 450 degrees F.
- Place the green beans in a baking sheet, and add sesame oil, salt, and pepper. Toss to coat evenly, then spread into a single layer.
- Roast for 10 minutes.
- While roasting, whisk together coconut aminos, garlic, ground ginger, and red pepper flakes in a bowl.
- Remove the green beans from the oven and pour the sauce over them.
- Return to the oven and roast for another 5-10 minutes, or until the green beans are tender and slightly wrinkled.
Serving Suggestions:
You can serve these with so many dishes! If you are paleo and Whole30, they are wonderful over cauliflower rice. They also go well with Asian chicken thighs, fried rice, sweet and sour meatballs, fried eggs, and so many other dishes!
Leftover Storage:
Kept in an airtight container the fridge, this dish should last for 3-5 days.
Recipe 2: Roasted Green Beans with Lemon and Garlic
Tired of soft, limp, and bland boiled green beans? Roasted green beans with lemon and garlic is the quick and easy vegetable side you’ve been looking for!
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Ingredients:
- 1 lb. green beans, trimmed
- Olive oil
- Lemon juice
- Minced garlic
- Magic Mushroom Powder or Diamond Crystal kosher salt
- Pepper
- Lemon wedges for serving
Instructions:
- Heat the oven to 425°F convection or 450°F non-convection with the rack in the middle.
- In a large bowl, whisk together olive oil, lemon juice, garlic, Magic Mushroom Powder or Diamond Crystal kosher salt, and pepper.
- Add the green beans and toss well to coat.
- Arrange the green beans in a single layer on a rimmed baking sheet. (You can line the baking sheet with foil or parchment paper, but I like the char you get when roasting on a naked pan.)
- Pop the green beans in the oven and roast for 10-15 min if you have the thinner green beans, and 15-20 min if you have the thicker green beans, flipping every 5 minutes to ensure even browning. The green beans are ready when they are tender and charred in some parts.
- Serve the roasted green beans with lemon wedges because a squeeze of tart juice will add extra zing to these roasted green beans!
Tips:
This lemon garlic marinade tastes great on all vegetables, including asparagus, broccoli, sugar snap peas, carrots, or Brussels sprouts. You may need to increase the amount of marinade or the cooking time, depending on what you’re cooking.
If you’re using frozen green beans, they won’t taste as good as fresh green beans and the texture will be softer, but they’ll do in a pinch.
You can also air fry the green beans in a single layer at 400°F for 7 to 9 minutes (depending on the thickness of the beans), tossing the beans at the halfway point.
Leftover Storage:
If you have any leftovers, you can keep them in a sealed, airtight container in the fridge for up to four days.
Recipe 3: Paleo Green Bean Casserole
This paleo green bean casserole is savory, creamy, and topped with both bacon and crispy fried onions! It’s a healthier version of the classic casserole that’s gluten-free, dairy-free, Whole30 compliant and family approved!
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Ingredients:
- Fresh green beans
- Homemade cream of mushroom soup
- Mushrooms
- Onions
- Garlic
- Nitrate-free bacon
- Ghee
- Dairy-free milk
- Almond flour
- Tapioca
- Salt
- Onion powder
Instructions:
- Have your cream of mushroom soup prepared and ready to go.
- Heat a large pot of salted water to boiling, then add green beans and boil 8-10 mins or until just fork tender (they’ll soften more in the oven). Drain and return to the pot.
- Meanwhile, heat a skillet over medium high heat and add the bacon pieces. Cook, stirring, until crispy, then drain on paper towel and set aside.
- Discard all but 1 Tbsp of the rendered bacon fat and return your skillet to med heat.
- Transfer to a 1 1/2 qt. Casserole dish and bake in the preheated oven 15 minutes.
- After 15 minutes, add the crispy fried onions over the top (see below) and the remaining bacon, and continue to bake another 10 minutes.
- Serve right away and enjoy!
- To make the crispy fried onions, heat a large skillet over medium/med-high heat and add the ghee.
- Place onions in a bowl and toss/coat with the dairy free milk.
- Add the almond flour, tapioca, salt and onion powder to a gallon size ziplock OR a large bowl.
- Once skillet is smoking hot, add onions in a single layer. You’ll have to cook in 2 batches most likely.
- Once the first side is golden brown, use tongs to flip. When both sides are golden, transfer to a paper towel lined plate to drain.
- During cooking, you can add more fat and adjust the heat as needed.
Tips:
- Use fresh green beans.
- Use nitrate-free bacon in both the casserole and on top.
- Saute the mushrooms, onions, and garlic in the bacon fat to really give this casserole an out-of-this-world flavor. You can never have enough bacon!
- Fry the crispy onions last. You don’t want to make the crispy onions too early in the process because they will totally lose the crisp factor if left out too long.
Recipe 4: Crispy Garlic Green Beans
These crispy garlic green beans are the perfect side dish and a great way to enjoy adding more veggies to your life. These green beans are paleo, Whole30 compliant and low carb so you get a healthy side dish that its bursting with such good flavor!
Ingredients:
- 1 pound of green beans, trimmed and cut in half
- Avocado oil
- Sesame oil
- Minced garlic
- Sea salt
- Red pepper flakes
Instructions:
- The first step to making this green bean recipe is optional. I blanch them first to preserve their nice bright green color and because I find it keeps the green beans with a nice crispy crunch. If you’re pressed for time you can totally skip it.
- After blanching your green beans, prepare the skillet by heating on medium high and adding in your avocado oil. You can also use half avocado oil and half sesame oil which I love to do for more flavor.
- Add in your minced garlic and sauté for about 1-2 minutes to really infuse the garlic flavor with the oil.
- From here, you will add in your green beans and cook until they start to wrinkle and become tender but still crispy.
- Before serving, I recommend placing your green beans on a paper towel to absorb some excess oil.
- Add a sprinkle of sea salt and then top with red pepper flakes.
Recipe 5: Lemon Roasted Green Beans
These crispy garlic green beans are the perfect side dish and a great way to enjoy adding more veggies to your life. These green beans are paleo, Whole30 compliant and low carb so you get a healthy side dish that its bursting with such good flavor!
Ingredients:
- 1 pound green beans, stem ends removed (or keep them on if you use baby green beans)
- 2 tablespoons avocado oil , extra virgin olive oil, melted coconut oil, bacon fat or preferred fat
- 1 teaspoon Red Boat Fish Sauce or coconut aminos (for Vegan)
- juice from half a lemon
- lemon slices from remaining half a lemon
- ½ teaspoon sea salt
Instructions:
- Preheat the oven to 450 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper.
- Thoroughly towel dry the green beans. (No water ensures the best roasting.)
- Place green beans on prepared baking sheet. Add fat of choice, fish sauce or coconut aminos and sea salt. Stir together well. Spread beans out to a single layer. Add lemon slices in any open spots.
- Bake 20 minutes, or until green bean skins are wrinkled and brown in places. Remove from oven.
- Sprinkle lemon juice over beans. Serve.