Ah, the green bean casserole—a classic dish that always reminds me of holiday gatherings at my grandma’s, where the aroma of crispy onions and creamy sauce filled the air. But what if I told you there’s a low-carb twist to this nostalgic favorite? It’s like finding a rare vinyl at a flea market—unexpected yet utterly delightful.
Steps
- Preheat your oven to 375 degrees Fahrenheit (191 degrees Celsius).
- In a skillet over medium heat, sauté chopped onions and sliced mushrooms in avocado oil for 7-10 minutes until they are lightly browned, then remove from heat.
- Cook the green beans until they are crisp-tender. You can microwave them in a large bowl with 1/2 cup of water, stirring every 2 minutes, for a total of 6-8 minutes, or boil them on the stove in water for 3-5 minutes.
- In a 3-quart glass or ceramic casserole dish, combine the cooked green beans, sautéed mushroom and onion mix, and keto cream of mushroom soup. Stir until everything is well mixed.
- In a small bowl, mix together almond flour and dried minced onions. Add avocado oil and mix until the mixture becomes crumbly.
- Spread the crumbly topping over the casserole and bake for 18-20 minutes until the topping is golden brown.
Ingredients
- 1 tablespoon avocado oil (or any preferred oil)
- 1 large onion, chopped
- 10 ounces mushrooms, sliced
- 2 pounds green beans, halved
- 3 cups keto cream of mushroom soup (homemade)
- Wholesome Yum almond flour
- Dried minced onions
- Additional avocado oil
Nutritional Values
Calories: 1680 | Fat: 121.2g | Protein: 55.2g | Total Carbs: 130.8g | Net Carbs: 87.6g | Fiber: 43.2g | Sugar: 56.4g
FAQ
- Is green bean casserole considered healthy?
- Yes, this particular keto green bean casserole is healthy. While many traditional versions aren’t, this recipe swaps out the high-carb and processed ingredients for low-carb, gluten-free alternatives, making it a nutritious option.
- Is traditional green bean casserole keto-friendly?
- No, traditional green bean casserole typically isn’t keto-friendly due to its use of cream of mushroom soup and fried onions, which contain wheat flour. This keto version uses homemade soup and a healthier topping, making it suitable for a keto diet.
- How many carbs are in this green bean casserole?
- A standard green bean casserole contains about 20 grams of carbs per serving. In contrast, this keto version has only 7 grams of net carbs per serving.
- Do green beans fit into a low-carb diet?
- Yes, green beans are a low-carb vegetable. One cup of green beans contains approximately 4 grams of net carbs, making them a great choice for low-carb and keto recipes.
- Is it necessary to trim the green beans?
- Trimming green beans is optional. Some prefer to trim them for a cleaner look, but it can be skipped if you’re short on time or prefer them untrimmed. You can also cut them into smaller, bite-sized pieces if desired.
Tips
- To achieve the crispiest topping, use a fine almond flour and consider replacing half of it with crushed pork rinds for added crunch.
- For a quick and easy preparation, you can buy pre-sliced mushrooms and trimmed green beans, saving you time on slicing and trimming.
- If you prefer, you can assemble the dish in a large bowl before transferring it to the casserole dish to save on cleanup.
- Freeze the casserole without the topping to maintain texture. When reheating, stir the casserole first, then add the topping and bake until golden brown.
Equipment
- Ceramic or Glass 3-Quart Casserole Dish – This is used for baking and serving the casserole.
- Large Skillet – Needed for sautéing the onions and mushrooms.
- Microwave-Safe Large Bowl – Used for cooking the green beans in the microwave.
- Small Mixing Bowl – For preparing the topping mixture.
