For those following a ketogenic lifestyle, finding satisfying comfort food can sometimes feel like a challenge. This Keto Beef and Green Bean Casserole offers a solution, delivering a warm, hearty, and flavorful meal that aligns with low-carb dietary guidelines. It’s a versatile dish that's easy to prepare and adaptable to various preferences, making it a go-to option for family dinners or individual meal prep.
Why Green Beans Work for Keto
Green beans are a cornerstone ingredient in this casserole, perfectly suited for a keto lifestyle. They boast a low net carb count, are rich in fiber, and offer remarkable versatility. Their subtle earthiness and satisfying crunch contribute to a more substantial feel, setting them apart from starchier vegetables. Readily available year-round in both fresh and preserved forms, green beans are a convenient addition to any keto pantry.
The Essence of the Casserole
This casserole combines seasoned ground beef and crisp green beans, bound by a creamy sauce and topped with melted cheese. The savory depth of the ground beef, complemented by aromatic sautéed onions and garlic, creates an irresistible flavor profile. A splash of soy sauce or coconut aminos, along with paprika, enhances the umami and adds a cozy, smoky finish.
Assembling the Dish
The casserole's ease of preparation is one of its key appeals. The process begins with sautéing onions and garlic in oil until they release their fragrance. Ground beef is then added and browned, followed by the incorporation of soy sauce or coconut aminos and paprika. The mixture is transferred to a baking dish, topped with cheese, and baked until it is bubbling and golden.
Detailed Instructions
- Preheat the oven to 350°F (175°C).
- Sauté sliced onions and minced garlic in avocado oil in an oven-safe skillet over medium-high heat for about 5 minutes, or until they begin to turn translucent.
- Add ground beef to the skillet and cook until no longer pink, then drain any excess grease.
- Reduce heat to medium and add cream cheese (cut into blocks), coconut aminos or soy sauce, Dijon mustard, and black pepper. Gently stir until the cream cheese is melted and everything is well combined.
- Fold in drained green beans.
- Evenly top the casserole with shredded cheddar, crumbled bacon, and Parmesan cheese.
- Bake in the preheated oven for 10-12 minutes, or until the cheese is melted and bubbly.
Recipe Variations
This casserole invites customization to suit individual tastes and dietary needs.
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- Vegetable Boost: Incorporate cauliflower rice, cooked zucchini, or sautéed mushrooms for added nutrients and texture.
- Cheese Alternatives: Experiment with different cheeses like pepper jack or Gouda for unique flavor profiles.
- Dairy-Free Option: Omit the cheese and cream cheese for a dairy-free version, enhancing the flavor with extra herbs and spices.
- Mexican Twist: Add taco seasoning, diced tomatoes, green chilies, and black olives for a Mexican-inspired casserole.
- Beef Stroganoff Adaptation: Sauté with onions and mushrooms, and use a mixture of sour cream and beef broth for a Keto Beef Stroganoff variation.
Serving Suggestions
The Keto Beef and Green Bean Casserole is a filling dish on its own, but it also pairs well with a light side salad or steamed broccoli. For a heartier meal, consider serving it with keto biscuits, chaffles, or cornbread.
Making It Ahead and Storing Leftovers
This casserole can be assembled up to 24 hours in advance. Simply cover the baking dish and refrigerate until ready to bake. Leftovers can be stored in an airtight container in the refrigerator for 3-4 days and reheated in a skillet or microwave. The casserole is also freezer-friendly, making it ideal for meal prepping.
Nutritional Information
A typical serving of this casserole contains approximately 2g net carbs, making it suitable for those following a ketogenic diet.
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