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Simple Keto Green Bean Casserole

Published October 26, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-green-bean-casserole
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/keto-green-bean-casserole.jpg" } }, "headline":"Simple Keto Green Bean Casserole", "datePublished":"2019-10-26", "dateModified": "2019-10-26", "description":"This keto green bean casserole gives the classic side a low-carb, gourmet twist with fresh, healthy ingredients. It’s so fast and comforting you may make it your new family tradition!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/keto-green-bean-casserole.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Are Green Beans Okay on Keto?", "acceptedAnswer": { "@type": "Answer", "text": "Green beans are relatively low in carbs, making them a good option for anyone sticking to a low-carb or keto diet. Better still, they’re a good source of fiber, which lowers the net carbs you’ll digest and may keep you feeling full for longer.<br/>One cup of plain cooked green beans contains 9.78 grams of carbs. Of those, 4 grams are fiber, totaling just under 6 grams of net carbs." } }] } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "Simple Keto Green Bean Casserole", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/keto-green-bean-casserole.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2019-10-26", "description": "This keto green bean casserole gives the classic side a low-carb, gourmet twist with fresh, healthy ingredients. It’s so fast and comforting you may make it your new family tradition!", "prepTime": "PT10M", "cookTime": "PT20M", "totalTime": "P30M", "keywords": "keto green bean casserole, green bean casserole, green bean, casserole, low-carb", "recipeYield": "8 servings", "recipeCategory": "Side Dish", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "87 calories" }, "recipeIngredient": [ "3 cups fresh green beans, cut into 2-inch pieces", "1 tablespoon butter", "2½ cups button mushrooms, sliced", "2 onions, sliced", "2 cloves garlic, minced", "1 teaspoon fresh thyme (or ½ teaspoon dried)", "½ teaspoon black pepper", "½ cup chicken stock", "½ cup grated cheddar cheese" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat the oven to 400⁰F." }, { "@type": "HowToStep", "text": "Bring a large pot of heavily salted water to a boil. Add the green beans to the pot and boil until barely fork-tender, about 10 minutes." }, { "@type": "HowToStep", "text": "Drain the green beans and set aside." }, { "@type": "HowToStep", "text": "Heat the butter in a large skillet over medium heat. Add the onions, mushrooms, garlic, thyme and black pepper. Sauté for 5-7 minutes or until the onions are translucent and the mushrooms are turning golden." }, { "@type": "HowToStep", "text": "Stir in the chicken stock, scraping up any browned bits from the bottom of the pan. Bring up to a low simmer." }, { "@type": "HowToStep", "text": "Stir in the cooked green beans. Mix to combine, then pour into an oven-safe casserole dish." }, { "@type": "HowToStep", "text": "Sprinkle with grated cheddar and bake until the cheese is melted and bubbly, about 10 minutes." }, { "@type": "HowToStep", "text": "Remove the green bean casserole from the oven and serve!" } ] }, </script> <article itemscope itemtype="http://schema.org/Recipe"> <div> <ul> <li><a href="#section1">Are Green Beans Okay on Keto?</a></li> <li><a href="#section2">Simple Keto Green Bean Casserole</a></li> </ul> </div> <section itemprop="description"> <p>Grandma’s craveable green bean casserole makes an appearance on so many holiday dinner tables across the nation. Creamy, savory, and comforting, it’s a dish full of delicious memories. But comfort food can come with a price when you’re trying to eat healthy. And as a grownup, you may feel a little guilty for indulging in this childhood classic. Our easy keto green bean casserole update can change that!</p> <p>While traditional green bean casserole relies on canned soup and processed ingredients, this upgraded keto version keeps the carbs low and the flavor big. Just combine fresh, healthy ingredients to create a tasty new family tradition in under 30 minutes.</p> </section> <section id="section1"> <h2>Are Green Beans Okay on Keto? </h2> <p>Green beans are relatively low in carbs, making them a good option for anyone sticking to a low-carb or keto diet. Better still, they’re a good source of fiber, which lowers the <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-net-carbs-how-do-you-calculate" rel="noreferrer">net carbs</a> you’ll digest and may keep you feeling full for longer.<sup><a target="_blank" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" rel="nofollow noreferrer">1</a></sup></p> <p>One cup of plain cooked green beans contains 9.78 grams of carbs. Of those, 4 grams are fiber, totaling just under 6 grams of net carbs.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342785/nutrients" rel="nofollow noreferrer">2</a></sup></p> <h3>How Many Carbs Are in Green Bean Casserole?</h3> <p>A half-cup serving of traditional green bean casserole made with canned soup contains at least 11 grams of carbs. Depending on your family’s preferred recipe, that can increase to as much as 18 grams for just a small scoop!</p> <p>By making keto green bean casserole from scratch, you can cut down on processed ingredients and use healthier alternatives like fresh mushrooms, cream cheese, and chicken stock. It doesn’t take much more time, and the flavor payoff will blow your taste buds away.</p> <h3>How Do You Reheat Green Bean Casserole?</h3> <p>Naturally, one of the best things about any holiday feast is the leftovers the next day! Keto green bean casserole is easy to reheat on the stovetop. Just put a serving or two into a skillet and heat gently over medium heat until the sauce bubbles slightly. </p> <p>To freshen the dish up even more, try sprinkling the top with a little grated cheddar cheese and popping your oven-safe skillet under the broiler for 1-2 minutes.</p> <p>You can also prepare this easy recipe in advance, to cut down on work the day of your holiday dinner. Just line a baking dish with foil and pour in the prepped casserole filling, leaving off the cheese. Cover with more foil and freeze.</p> <p>When you’re ready to serve:</p> <ul> <li>Preheat the oven to 350F. </li> <li>Pop the foil-covered casserole into the oven and bake for 45 minutes or until warm and bubbly all the way through. </li> <li>Remove the foil covering and sprinkle with cheddar, then return to the oven to bake for about 5-10 more minutes or until the cheese is bubbly.</li> <li>Remove from the oven and top with crispy fried shallots to serve.</li> </ul> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe" id="section2"> <h2 itemprop="name">Simple Keto Green Bean Casserole</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 8</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">3 cups fresh green beans, cut into 2-inch pieces</li> <li itemprop="recipeIngredient">1 tablespoon butter</li> <li itemprop="recipeIngredient">2½ cups button mushrooms, sliced</li> <li itemprop="recipeIngredient">2 onions, sliced</li> <li itemprop="recipeIngredient">2 cloves garlic, minced</li> <li itemprop="recipeIngredient">1 teaspoon fresh thyme (or ½ teaspoon dried)</li> <li itemprop="recipeIngredient">½ teaspoon black pepper</li> <li itemprop="recipeIngredient">½ cup chicken stock</li> <li itemprop="recipeIngredient">½ cup grated cheddar cheese</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Preheat the oven to 400⁰F. </li> <li>Bring a large pot of heavily salted water to a boil. Add the green beans to the pot and boil until barely fork-tender, about 10 minutes. </li> <li>Drain the green beans and set aside.</li> <li>Heat the butter in a large skillet over medium heat. Add the onions, mushrooms, garlic, thyme and black pepper. Sauté for 5-7 minutes or until the onions are translucent and the mushrooms are turning golden.</li> <li>Stir in the chicken stock, scraping up any browned bits from the bottom of the pan. Bring up to a low simmer.</li> <li>Stir in the cooked green beans. Mix to combine, then pour into an oven-safe casserole dish.</li> <li>Sprinkle with grated cheddar and bake until the cheese is melted and bubbly, about 10 minutes.</li> <li>Remove the green bean casserole from the oven and serve!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

87


Amount Per Serving

Total Fat

4.2 g

Sodium

111 mg

Carbohydrate

9 g

Sugar

3.4 g

Dietary Fiber

3 g

Protein

5.8 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

87


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

4.2 g

Sodium

111 mg

Carbohydrate

9 g

Sugar

3.4 g

Dietary Fiber

3 g

Protein

5.8 g

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