This article explores a delicious and healthy twist on a classic holiday dish: the Keto Green Bean Casserole. Perfect for those following a low-carb, LC/HF, keto, Atkins, diabetic, or Banting diet, this casserole allows you to enjoy the traditional flavors of Thanksgiving, Christmas, or any special occasion without the guilt.
The Allure of Green Bean Casserole
The traditional green bean casserole is a staple at American holiday gatherings. It's a comforting dish that evokes memories of family reunions, Thanksgiving dinners, and potlucks. However, the conventional recipe, often relying on canned soup and fried onions, is not ideal for those watching their carbohydrate intake. This keto-friendly version recreates the beloved flavors while keeping the carb count low.
The Keto Transformation
This low-carb green bean casserole recipe uses fresh or frozen green beans, a creamy homemade sauce, and a crunchy topping to deliver a satisfying and guilt-free experience. By swapping out high-carb ingredients with keto-friendly alternatives, you can enjoy this classic dish without compromising your dietary goals.
Ingredients and Preparation
Key Ingredients
- Green Beans: Fresh or frozen green beans form the base of the casserole. Four cups of canned green beans are equivalent to around 1 pound of fresh green beans.
- Mushrooms: Sliced mushrooms add an earthy flavor and umami depth to the casserole. Cremini mushrooms offer a deeper flavor compared to white button mushrooms.
- Cream Cheese: Cream cheese creates a rich and creamy sauce.
- Parmesan Cheese: Parmesan cheese is used both in the sauce and as a topping, providing a salty and savory flavor.
- Onion Powder/Dried Minced Onions: Onion powder infuses the sauce with onion flavor, while dried minced onions can be used as a crispy topping alternative to traditional fried onions.
- Avocado Oil/Butter/Olive Oil/Coconut Oil: These oils can be used for sautéing the vegetables.
- Garlic: Garlic adds a punch of flavor to the dish.
- White Wine Vinegar/Dry White Wine/Chicken Broth: These liquids add acidity and depth of flavor to the sauce.
- Heavy Whipping Cream: Heavy cream helps thicken the sauce without the need for flour or other thickeners.
- Spices: Sea salt, black pepper, onion powder, garlic powder, dried parsley, and nutmeg enhance the overall flavor profile.
- Optional Additions: Bacon, cheddar cheese, mozzarella cheese, gruyere cheese, almond flour, pork rinds, and various fresh herbs can be incorporated for added flavor and texture.
Step-by-Step Instructions
- Prepare the Green Beans:
- If using fresh green beans, wash, trim, and slice them into 1-2 inch segments. Steam the green beans until crisp-tender, about 8-10 minutes.
- If using frozen green beans, steam them according to package instructions.
- If using canned green beans, drain and rinse them thoroughly.
- Sauté the Mushrooms:
- Heat butter or avocado oil in a large skillet over medium-high heat.
- Add sliced mushrooms and season with salt and pepper.
- Cook until tender and browned, about 5 minutes.
- Make the Creamy Sauce:
- In a large mixing bowl, whip cream cheese until smooth.
- Blend in white wine vinegar, garlic, and onion powder.
- Gradually add chicken or vegetable stock, mixing until smooth.
- Stir in 1/2 cup of parmesan cheese.
- Taste and add salt if necessary.
- Assemble the Casserole:
- Preheat oven to 350ºF (175°C).
- Prepare an 8" X 8" or 9" X 13" baking pan by spraying it with coconut oil spray or greasing with butter.
- Transfer the steamed green beans to the prepared baking pan.
- Add the sautéed mushrooms to the baking dish.
- Spread the cream cheese mixture over the beans and mushrooms.
- Sprinkle the remaining parmesan cheese over the top.
- Bake the Casserole:
- Bake in the preheated oven until bubbly in the center and the cheese is melted, about 35 minutes.
- If the cheese topping is not browned to your liking, place under the broiler for 1-2 minutes to brown.
- Add the Crunchy Topping:
- For a keto-friendly crunchy topping, bake shredded cheddar and parmesan cheese, minced onion, and Italian seasoning until crispy. Break into pieces and sprinkle over the casserole.
- Alternatively, use crushed pork rinds or Parmesan crisps for a low-carb crunch.
Tips and Variations
- Mushroom Preparation: To finely chop frozen mushrooms without making them mushy, freeze them the day before.
- Make-Ahead Option: Prepare the casserole ahead of time by baking the green beans in the sauce without the topping. Cool and refrigerate. Add the topping right before baking.
- Cheese Lover's Twist: Incorporate shredded cheese between the layers or on top of the casserole before baking.
- Bacon Addition: Fry or bake bacon until crispy, crumble it, and sprinkle it over the casserole before serving.
- Fresh Herb Infusion: Enhance the flavors with fresh herbs like thyme, rosemary, or parsley.
- Almond Flour Topping: Create a topping using a mixture of almond flour, butter, and a pinch of seasoning to replace or complement the fried onions.
- Dairy-Free Option: To make a dairy-free version, substitute the butter with olive oil or a dairy-free margarine, and use a dairy-free cream alternative or coconut milk for the condensed soup and heavy cream.
- Experiment with Mushrooms: Try different types of mushrooms, such as shiitake or oyster mushrooms, to add variety to the casserole.
Serving and Storage
Serving Suggestions
This Keto Green Bean Casserole is a versatile side dish that pairs well with a variety of main courses. It's a perfect accompaniment to roasted turkey, ham, chicken, or beef. It can also be served as a hearty vegetarian main course.
Like any green bean recipe, this Keto Green Bean Casserole is best served soon after you bake it.
Read also: Easy Low-Carb Cheese Crackers
Storage Instructions
- Refrigerator: Allow the casserole to cool completely, then transfer it to an airtight container and refrigerate for up to 3 days.
- Freezer: If you’d like to freeze the casserole, it’s best to do so before baking. Assemble the casserole and cover it tightly with plastic wrap and then aluminum foil.
Reheating Instructions
- From the Refrigerator: Preheat your oven to 350°F (175°C). Remove the casserole from the fridge and cover it with aluminum foil. Bake for about 20-25 minutes, or until heated through.
- From the Freezer: To reheat from frozen, preheat your oven to 350°F (175°C). Remove the foil and plastic wrap, then cover with foil and bake for about 45-60 minutes. Remove the foil during the last 10-15 minutes to allow the top to crisp. Check for doneness by ensuring it is heated all the way through.
Nutritional Information
This Keto Green Bean Casserole recipe typically has around 5g net carbs per serving, making it a suitable option for those following a ketogenic diet. However, nutritional information may vary based on the brand of products used. For specific nutritional goals, use My Fitness Pal or Verywell Fit recipe calculators.
Read also: Keto Calorie Counting: A Detailed Guide
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