|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||20%|
|Saturated Fat 8g||40%|
|Total Carbohydrate 14g||5%|
|Dietary Fiber 4g||14%|
|Total Sugars 6g|
|Vitamin C 13mg||64%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Traditional green bean casserole is a tasty baked combination of cream of mushroom soup and green beans, topped with fried onion strings. While it's vegetable-forward in theory, it's not viable for keto dieters—typically containing 20 net carbs per serving from the mushroom soup and onion strings alone.
Our version has all the flavors you love from this holiday must-have, while keeping it gluten and grain-free, low-carb, sugar-free, and keto-friendly all at the same time. Fresh Green beans, which only contain 2 net carbs per serving, are used along with a hearty amount of cream cheese and parmesan for richness. The sauce gets its rich texture from chicken broth, which is most wonderful made fresh, but boxed or canned will work as well.
If you prefer to prep your holiday dishes ahead, you can blanch the green beans and make the cheesy sauce in advance, then assemble and bake on the day of your holiday meal. Serve it with keto stuffing, keto gravy, keto cornbread, and of course, a warming cup of keto eggnog—this casserole will fit seamlessly into your low-carb holiday.
1 pound fresh green beans, trimmed and cut into 2-inch pieces
1 1/4 teaspoons kosher salt, divided
1 tablespoon unsalted butter
1/2 cup diced onion
2 cups sliced mushrooms
1 tablespoon minced garlic
6 ounces cream cheese, cut into cubes
2/3 cup chicken stock
1/3 cup parmesan cheese, grated
1/8 teaspoon ground black pepper
3 tablespoons almond flour
Gather the ingredients. Preheat the oven to 350 F.
Bring a medium pot of water to a boil over high heat, then season it with 3/4 teaspoon of the salt. Blanch the green beans for 2 to 3 minutes or until bright green; drain and set aside in the colander to cool.
Melt the butter in a large saucepan over medium-high heat, then add the onion and sauté for 3 minutes or until just barely translucent.
Add the mushrooms and garlic to the saucepan and saute for 5 minutes, or until the mushrooms have released their juice and begun to reabsorb it.
Add the cream cheese and stir constantly until it is softened and combined with the mixture, about 1 minute. Add the chicken broth and heat for 2 minutes or until lightly bubbling.
Turn off the heat, then add the parmesan cheese, pepper, and blanched green beans. Mix thoroughly, then spread into an 8-x 8-inch baking dish.
Sprinkle the almond flour all over top. Bake until thickened and bubbly, about 20 minutes. If you'd like extra browning, place under the broiler for 1 minute.
Serve warm and enjoy.
- To make this casserole with frozen green beans, omit the blanching. Once thawed and drained, add the green beans directly to the finished sauce.
- This recipe can be easily doubled. Spread into a 9-x 13-inch baking dish and adjust the timing based on the thickness of the sauce after 15 minutes.
- To save time, blanch the green beans while sauteing the onions.
This recipe keeps the classic flavor combinations of traditional green bean casserole. But, you enhance with any of the following variations:
- Add 1/2 teaspoon fresh or dried sage, rosemary, dill, parsley when you add the chicken broth.
- Top with 3 tablespoons cooked, crumbled bacon instead of almond flour. To do this, cook bacon separately, then swap the butter for bacon fat when cooking the vegetables. Sprinkle crispy bacon on top before baking.
- Top with 2 tablespoons crumbled pork rinds by adding them in lieu of almond flour. Add to the top of the casserole once it is baked for 15 minutes, so they retain their crunch.
- For a bit of spice, add 1 teaspoon Dijon mustard to the sauce when adding chicken broth.
- For a creamier bite, swap the parmesan cheese for a mild or sharp cheddar.
Are green beans acceptable on the keto diet?
With only 2 net carbs per serving thanks to their high fiber content, green beans are very keto friendly.
Are French's fried onions keto?
With about 12 grams of carbs per serving, crispy fried onions of any brand are not a good fit for the keto diet.
Can you eat Campbell's cream of mushroom soup on the keto diet?
Weighing in at 8 carbs per serving, cream of mushroom soup isn't an ideal choice for keto dieters.