Low carb green bean casserole is a tasty dish you can easily make at home. Start with one pound of fresh or frozen green beans, and consider blanching them for a few minutes. Mix heavy cream with some onion and garlic powder, then sauté onions or shallots until golden. Combine everything together and bake until bubbly. This casserole is low in carbs and high in flavor, providing just 5g of carbs per serving. It's perfect for those on a low-carb or keto diet. Keep going to discover helpful tips and variations for your casserole!
Ingredients for the Casserole
Low Carb Green Bean Casserole Recipe
Indulge in the comforting flavors of a classic green bean casserole while keeping your carbohydrate intake in check. This low carb version offers all the creamy goodness and savory taste you love, with a lighter twist that makes it perfect for any gathering or family dinner. With fresh green beans, a rich creamy base, and a satisfying crunch, this dish is not only delicious but also a great way to enjoy veggies in a new way. Whether for a holiday feast or a weeknight meal, this casserole is sure to be a crowd-pleaser!
Ingredient List
- 1 pound fresh or frozen green beans
- 1 cup heavy cream or sour cream
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 medium onion or 2 shallots, finely chopped (optional)
- 1 cup crushed pork rinds or ½ cup almond flour (for topping)
- Salt and pepper to taste
- 2 tablespoons olive oil or butter (for sautéing onions)
Pro Cooking Tips
- Green Bean Prep: If using fresh green beans, trim the ends and blanch them for 3-4 minutes before adding to the casserole for a tender yet crisp texture.
- Sauté for Flavor: Sauté the onions or shallots in olive oil or butter until golden brown; this adds a depth of flavor that enhances the entire dish.
- Creamy Base: For an extra creamy texture, whisk the heavy cream with a bit of cream cheese before mixing it into the casserole.
- Topping Options: If you're looking for variety, experiment with crushed nuts or seeds as a crunchy topping instead of pork rinds or almond flour.
- Cheese It Up: Add shredded cheese like cheddar or mozzarella for an extra layer of richness and flavor.
- Make Ahead: This casserole can be assembled a day in advance. Just cover it and store it in the fridge until you're ready to bake.
Nutritional Breakdown
| Nutrient | Amount per serving (1/6 of casserole) |
|---|---|
| Servings | 6 |
| Calories | 210 |
| Total Fat | 18g |
| Carbohydrates | 5g |
| Protein | 5g |
Additional Nutritional Notes
This low carb green bean casserole is a great option for those following ketogenic or low carb diets. The use of heavy cream adds a rich flavor while keeping carb counts low, and the green beans provide essential vitamins and fiber. Each serving is packed with nutrients without the guilt of traditional versions, making it a healthier choice for any table.
Instructions
- Preheat oven: Preheat your oven to 350°F (175°C).
- Prepare green beans: If using fresh green beans, rinse them and trim the ends. Blanch in boiling water for 3-4 minutes, then drain and set aside.
- Sauté onions: In a skillet over medium heat, add olive oil or butter, and sauté the chopped onions or shallots until they are golden brown, about 5-7 minutes.
- Mix the base: In a large bowl, combine the heavy cream (or sour cream), onion powder, garlic powder, and sautéed onions. Season with salt and pepper to taste.
- Combine: Add the green beans to the cream mixture and stir until well coated.
- Transfer to baking dish: Pour the mixture into a greased 9×13 inch baking dish. Evenly sprinkle crushed pork rinds or almond flour over the top.
- Bake: Bake in the preheated oven for 25-30 minutes, or until bubbly and the top is golden brown.
- Serve: Let it cool for a few minutes before serving. Enjoy your delicious low carb green bean casserole!
Variations
- Cheesy Green Bean Casserole: Stir in 1 cup of shredded cheese into the cream mixture for a cheesy twist.
- Mushroom Addition: Add sautéed mushrooms for an earthy flavor that complements the green beans beautifully.
- Spicy Kick: Sprinkle in some red pepper flakes or diced jalapeños for a spicy version of this comfort dish.
With this low carb green bean casserole recipe, you can savor the flavors of a classic dish while keeping your meals healthy and satisfying. Enjoy!
Conclusion
With this low carb green bean casserole, you've got a delicious and healthier twist on a classic dish that everyone will love. It's perfect for family gatherings or a cozy weeknight meal. You can easily customize it with your favorite toppings and seasonings. So, gather your ingredients, follow the simple steps, and enjoy a comforting casserole that fits your dietary needs. Trust us, this dish will become a new favorite at your table!
