These Air Fryer Crispy Green Beans are my new favorite thing to make, and they take less than 10 minutes to make. Super crispy, fresh and great for keto, low carb and diabetes friendly. As a type 2 diabetic, I like that these green beans don’t make my blood sugar go up, which is always a worry. In the past two weeks, I’ve been making a lot of air fryer recipes, and I plan to make more soon.
You have to try these crispy air fryer green beans. They are one of my favorite air fryer recipes.
Green beans are the star of the show; they’re super fresh and crispy, and they’re a great vegetable that’s easy to make by just cutting off the ends.
Yes, there is another recipe with pork rind crumbs. I am working on a breadcrumb recipe that doesn’t use pork rinds, and I will post it soon.
parmesan: one of my favourite cheeses, I cant get over that extra nutty and salty flavour. This is only used to top the green beans after they come out of the air fryer.
garlic powder: I’d rather have fresh garlic, but they would burn and taste bad in the air fryer. Garlic powder will still provide that pungent nutty flavour that we all know and love.
Green beans are a delicious, versatile veggie that makes a great addition to any diabetic meal plan. With their low carb content and high nutrient density, they can be prepared in many tasty ways while keeping blood sugar in check. Follow these tips for cooking green beans that fit perfectly into a diabetic diet.
Why Green Beans are Good for Diabetics
Green beans provide several key benefits:
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Very low in carbs and calories – 1 cup has just 9g total carbs and 4g fiber. This leaves a net carb count of only 5g.
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High in vitamins C, K, A, and manganese which provide powerful antioxidant protection.
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Contain omega-3 fatty acids that regulate inflammation and blood sugar
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Packed with fiber that slows digestion and prevents blood sugar spikes
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Low glycemic index of 15 – meaning they have minimal impact on blood glucose.
With all these advantages, it’s easy to see why green beans deserve a regular place in diabetic meal plans.
Purchasing Green Beans
When shopping for green beans, opt for fresh whenever possible. Look for beans with a smooth, firm texture and vibrant green color. Avoid any beans that appear dried out or limp.
If buying frozen or canned, check the labels to avoid added sugars, salts, and preservatives. Canned beans may be high in sodium, so rinse them before cooking.
Organic green beans are ideal, but regular beans are fine too if you wash them thoroughly before cooking.
Cooking Methods for Diabetic Green Bean Recipes
One of the joys of green beans is their versatility – they can be prepared in so many different ways while retaining their nutrients. Here are some of the best cooking methods:
Steaming
Steaming preserves nutrients while giving green beans a crisp, tender texture. Place beans in a steamer basket over boiling water for 4-5 minutes until bright green. They will retain their crunch but become heated through.
Sauteing
Saute green beans in a nonstick pan with just 1 tsp olive oil over medium-high heat for 4-5 minutes until lightly browned. The high heat helps caramelize their natural sugars.
Roasting
Roasting concentrates flavors while adding delicious crispy bits to the beans. Toss in 1 tsp oil then roast at 400°F for 15-20 minutes, stirring halfway. Season with herbs or spices.
Grilling
Grilled green beans develop great charred flavor. Toss in oil and grill in a mesh basket or foil packet for 8-10 minutes, turning frequently. Sprinkle with balsamic vinegar or lemon juice.
Blanching
Blanching in boiling water for just 1 minute helps set the bright green color of the beans before shocking them in an ice bath. They retain their crunch.
Stir Frying
Stir fry with sliced garlic, ginger, and soy sauce or oyster sauce for an Asian-inspired dish. Use just 1/2 tsp oil for a few minutes over high heat.
Slow Simmering
For soft, meltingly tender beans, simmer in broth for 20-30 minutes until desired tenderness is reached. Season the broth with herbs and spices.
Tasty Additions and Seasonings
Don’t limit yourself to plain green beans – dress them up with all kinds of flavors:
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Fresh herbs like parsley, basil, dill, thyme
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Spices such as cumin, paprika, curry powder, chili powder
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Light vinaigrettes and marinades
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Mustard, vinegar, lemon juice
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Grated parmesan or feta cheese
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Chopped nuts like almonds, walnuts or pecans
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Crispy bacon (use a small amount)
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Caramelized onions or shallots
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Minced garlic or ginger
With just a few simple additions, you can turn ordinary green beans into something special. Get creative with flavors!
7 Delicious Diabetic Green Bean Recipes
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Lemony Green Beans – Steam then toss while hot with lemon zest, olive oil and minced garlic.
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Pesto Green Beans – Blanch then toss with a tablespoon of basil pesto and toasted pine nuts.
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Green Bean Fries – Coat in egg then bread crumbs and bake until crispy.
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Green Bean Casserole – Mix with creamy mushroom sauce and top with crispy fried onions.
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Green Beans Amandine – Saute green beans with butter, lemon and toasted almonds.
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Thai Green Bean Stir Fry – With red curry paste, bell pepper and basil.
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Green Bean Salad – With cherry tomatoes, red onion and balsamic vinaigrette.
Don’t be afraid to get creative and add green beans to soups, pastas, grain bowls, frittatas, and more. They pair well with so many foods and flavors.
Tips for Serving Green Beans
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For potlucks and parties, a green bean casserole is a classic crowd pleaser.
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Add blanched green beans to mixed green salads for extra nutrition and crunch.
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Puree cooked green beans with broth for a low carb, nourishing soup base.
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Leftover green beans keep well in the fridge for 3-4 days and are great for quick meals.
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Freeze cooked green beans in portions to throw into future dishes and sides.
With their low glycemic impact and incredibly versatility, green beans deserve heavy rotation in any diabetic cooking regimen. Follow these suggestions for enjoying healthy and delicious green bean dishes.
Step by step instructions
STEP 1: Rinse and trim the beans and preheat the air fryer to 400
STEP 2: Add the garlic powder, salt and pepper to the pork rinds in a medium bowl
STEP 3: Beat the egg in a medium-sized bowl. Then, add the green beans and coat them well with the egg.
STEP 4: Put the beans in a large Ziploc freezer bag and add the egg and pork rind mixture. Shake the bag to coat the beans lightly.
STEP 5: Spray cooking spray into the air fryer basket and add the green beans. Spray the green beans with cooking spray on top as well.
STEP 6: Air fry at 400° for three minutes, then shake the basket and spray it with more cooking spray. Air fry for three more minutes. Enjoy with your favourite dipping sauce and top with sea salt and parmesan.
No, you need to use fresh green beans. Frozen would add too much moisture and not turn out crispy.
I don’t think they would work well in an air fryer because they are packed in water in the can.
I would not suggest it. These crispy green beans are meant to be enjoyed immediately after making them. This is not something I would do as it would lose its crispy texture.
They are suitable for ketogenic diets if they fit into your daily macros. A serving of crispy air fryer green beans are 4g net carbs per serving. So they are low carb and also diabetes friendly.
The BEST Green Beans for Diabetes | NOT STEAMED | Dietitian Approved Pre-Diabetic Recipes
FAQ
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