Green bean casserole is a staple at holiday dinners and potlucks across America This creamy, savory casserole combines tender green beans, mushrooms, and crispy fried onions for an irresistible flavor combination But is this classic comfort food keto friendly?
Many traditional green bean casserole recipes are loaded with carbs from ingredients like canned soup flour breadcrumbs, and sugar. However, with a few simple substitutions, you can easily transform this dish into a keto-approved side.
In this article. I’ll explain how to make green bean casserole keto by
- Selecting low-carb ingredients
- Modifying the cooking method
- Reducing the carb count
I’ll also share my recipe for deliciously creamy keto green bean casserole with only 6g net carbs per serving. This holiday staple can definitely be part of a healthy ketogenic diet when made the right way!
How to Make Traditional Green Bean Casserole Keto-Friendly
The traditional green bean casserole recipe was invented in the 1950s and included a few carb-heavy ingredients that aren’t keto approved:
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Canned Cream of Mushroom Soup – Most canned soups are high in starch and added sugars. A 1 cup serving of Campbell’s Cream of Mushroom soup packs 13g net carbs.
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Flour – Flour is used as a thickener. All-purpose flour has over 20g net carbs per 1/4 cup.
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Breadcrumbs – Standard breadcrumbs serve as the crispy topping. Just 1 ounce of plain breadcrumbs contains 15g net carbs.
To lower the carb count, we can substitute the high-carb ingredients for keto-friendly alternatives:
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Creamed Mushrooms – Saute fresh mushrooms with broth and cream cheese for a rich, low-carb mushroom sauce.
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Xanthan Gum – This keto-approved ingredient adds thickness with just 1g net carb per teaspoon. A little goes a long way.
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Crushed Pork Rinds – Buttery, crunchy pork rinds make the perfect keto swap for breadcrumb topping.
With these simple modifications, we’ve removed most of the carb-laden ingredients that make traditional green bean casserole off-limits on keto.
Tips for Making Keto Green Bean Casserole
Beyond ingredient swaps, there are a few other tips to make sure your keto green bean casserole turns out perfectly crisp-tender and delicious:
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Choose fresh green beans – Fresh or frozen green beans hold up better than canned when baking into a casserole. Look for slender haricot vert beans or standard green beans.
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Undercook the green beans – Since the casserole will bake again, boil the green beans just until fork-tender but still with some crunch left. This prevents them from turning mushy.
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Toast the pork rinds – For added crunch, lightly toast the pork rinds in the oven before topping the casserole.
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Add protein – Mix in cooked shredded chicken or turkey to make it a hearty keto meal. The extra protein helps meet macros.
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Use sticky cheese – Topping with grated parmesan or shredded mozzarella helps the pork rind topping adhere.
With the above tips and ingredient swaps, you can definitely make green bean casserole keto, low-carb, and delicious!
Keto Green Bean Casserole Recipe
This recipe transforms the traditional high-carb green bean casserole into a keto side dish or main meal. It has only 6g net carbs per serving!
Ingredients:
- 3 cups fresh green beans, sliced into 1-inch pieces
- 8 ounces fresh mushrooms, sliced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1⁄2 cup chicken or vegetable broth
- 4 ounces cream cheese
- 1⁄4 cup grated parmesan
- Crushed pork rinds
Instructions:
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Preheat oven to 400°F.
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Boil green beans for 5 minutes until just fork-tender. Drain and set aside.
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Saute mushrooms, onion, and garlic in the broth over medium-high heat until softened, about 5 minutes.
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Reduce heat and stir in cream cheese until melted and smooth.
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Add par-cooked green beans and stir well to coat.
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Transfer mixture to a casserole dish. Top with pork rinds and parmesan.
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Bake for 20 minutes until hot and bubbly.
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Let cool 5 minutes before serving.
This easy keto green bean casserole is sure to become your new holiday favorite! The fresh ingredients and savory flavors make it far superior to the high-carb traditional version.
To make it a complete meal, simply double the recipe and add shredded rotisserie chicken when assembling the casserole. It’s a delicious keto comfort food option perfect for chilly nights.
More Tips for a Keto-Friendly Holiday Meal
Green bean casserole is just one part of a full holiday spread. Here are some other ways to keep your whole meal keto and low-carb:
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Turkey – Opt for turkey breast rather than legs/thighs which are higher in fat and calories. Watch the gravy, as it often has flour and cornstarch.
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Mashed Cauliflower – Instead of potato-based mashed potatoes, try this keto mashed cauliflower recipe. At only 3g net carbs per serving, you can pile it high!
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Keto Stuffing – Keep the stuffing by using low-carb bread or just cook the stuffing ingredients (sausage, celery, mushrooms, herbs) without bread at all.
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Cauliflower Mac and Cheese – Mac and cheese casserole and other cheesy sides can be made keto by swapping cauliflower for pasta or flour.
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Low-Sugar Cranberry Sauce – Make your own unsweetened cranberry sauce or buy a sugar-free version to avoid the 20g+ carbs per serving of regular cranberry sauce.
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Keto Pumpkin Pie – Swap pumpkin pie filling for a homemade blend of pumpkin puree, eggs, cream, and sugar-free sweetener. Serve in a keto pie crust or baked in ramekins.
As you can see, green bean casserole can definitely be part of a keto-friendly holiday meal when made with low-carb swaps. Focus on fresh ingredients and skip the starchy sides, and you’ll stay in ketosis even during your favorite food-filled celebrations.
Frequently Asked Questions
Is canned green bean casserole keto-friendly?
Most canned green bean casserole recipes are not keto-friendly as they are made with a canned cream soup containing flour and added sugars. To make a keto green bean casserole, you’ll need to create the sauce from scratch using low-carb ingredients like sauteed mushrooms and cream cheese.
What can I use instead of fried onions on a keto green bean casserole?
Crushed pork rinds are the best replacement for fried onions on keto green bean casserole. Toasted in the oven until crispy, pork rinds provide the crunch and salty flavor of fried onions without all the carbs. Parmesan cheese also adds a nice crunchy topping.
Do green beans have carbs?
Green beans contain about 4g of net carbs per one cup serving. So they are relatively low in carbs compared to other veggies and can fit into a keto diet in moderation. By comparison, 1 cup of potatoes has over 35g net carbs.
Is cream of mushroom soup keto?
Canned cream of mushroom soup is high in carbs and not keto-friendly. Luckily, you can make your own keto mushroom “cream” sauce fairly easily. Simply cook fresh mushrooms in broth and heavy cream, then add cream cheese as a thickener.
What is the lowest carb green bean casserole recipe?
This fresh green bean casserole recipe has just 6g net carbs per serving. By using fresh ingredients and avoiding canned soups or flour, you can make green bean casserole with minimal carbs and maximum holiday flavor!
The Bottom Line
Traditional green bean casserole chock-full of canned soup, flour, sugar, and fried onions tends to be too high in carbs for the average keto diet. However, with a few simple low-carb swaps like sauteed mushrooms and pork rinds, you can easily transform this classic comfort dish into a keto-friendly option. Focus on fresh ingredients, limit thickeners, and ditch the breadcrumbs. Try my easy recipe for green bean casserole with just 6g net carbs per serving! With the right modifications, this staple can be one more delicious component of your keto holiday feast.
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