Keto Green Bean Casserole

Mario Limaduran
     
Mario Limaduran
Mario Limaduran

A Classic Dish, Keto(fied)

What makes this dish? The sauce. Green beans are more often than not, a staple to any thanksgiving/holiday party. Check out the guide below on how to make an outstanding green bean side dish that fits your keto diet and won't disappoint your guests either.

How to Cook the Perfect Green Beans

Before you throw your beans into a casserole dish, take the time to blanch them - this will help lock in flavor and nutrition. It will also ensure your green beans are bright green (and not that dull brown green).

Start by boiling a pot of water. You should also have a bowl of ice water, with plenty of ice in it, ready for when the beans are done. 

TIP: Always remember to have your blanching water, seasoned. The water should taste like sea water. Don't over season it, as this would cause the vegetables to became excessively salty, and remember you'll be adding bacon and a cheesy sauce to this dish (aka extra sodium).

[A tip from a Michelin kitchen, bring a small pot of water with a good quantity of salt in it to a boil, and mix into your ice bath. This will season the water and will diminish the loss of flavor while the vegetable is shocked. Salt doesn't dissolve in cold water, hence why adding the small pot supports in seasoning, as the salt would be already dissolved].

Keep the water at a constant rolling boil when adding the beans. Chlorophyll brightens as a reaction to heat that is around 210 - 212 F (water boils at 212 degrees F). A slight simmer, or anything below a rolling boil, will cause the membranes of the green vegetable to rupture, and the pigment to spill all over the bean, causing that dull brown greenish color. 

green bean nutrition

Blanching should take about 2 to 3 minutes. But the best way to know how a green bean is done, is by tasting one. There's no specific time, since green beans vary so much in size, both radius and lengthwise. You'll be baking this dish, so it's okay (and I highly encourage you), to under cook the green beans a bit while blanching. To taste doneness while blanching them, remove one single green bean and shock it quickly in the ice bath. Taste it. It should have a small crunch to the bite, and a bright green tone.

Once Your Green Beans are blanched, toss them in the ice bath as soon as possible to stop the cooking process. Then drain them and dry them off. They are now ready to be mixed with your keto casserole sauce. 

What Makes This Dish Keto?

Traditional green bean casseroles are made with condensed mushroom soup or a homemade roux, that contains flour and a decent amount of carbs - at least 10g of net carbs per serving, not including a crumb topping! 

By using high fat and flavor packed ingredients like cream cheese, Worcestershire sauce, tamari, dijon and heavy cream, you'll still get a thick and creamy texture and a ton of flavor that's even better than the original. 

Once blended, your sauce should be thick and creamy and coat your beans thoroughly. 

keto green bean casserole sauce

Once you ready to bake, don't forget the crumb topping. The slivered almonds and cheese act as replacement to the crunchy factor that panko or general bread crumbs provide. Or feel free to use fried shallots instead - they are deeply delicious and a great topping to any food.

Recipe Notes:

  • Net Carbs per serving is 4g.
  • Omega 3:6 ratio is 1:5
  • Use the blanching technique on all vegetables you wish to blanch (broccoli, cauliflower, peas, etc.).

Not About Cooking? We got you!

Check out our Keto Meal Plan to hit your macros every time, with no cooking needed! 

GO KETO

 

keto, ketogenic, keto recipes, healthy recipes, sides, clean recipes, green bean casserole, keto thanksgiving
Side
American, Thanksgiving
DiabeticDiet, GlutenFreeDiet, VegeterianDiet, KetoDiet
keto green bean casserole-519999-edited

Keto Green Bean Casserole

Cook time: 30 min
Prep time: 10 min
Yield: 10 Servings (81 g)
Print Recipe

Description

As part of our Keto recipe collection, this recipe is a perfect side to have year round, but specially during the holidays, to support you in staying in track with your keto lifestyle.

Ingredients

  • 1 Lb./454g Green Beans, blanched
  • 4 each/32g Turkey Bacon, Diced, Cooked
  • 1 each/40g Shallots, minced
  • 4 oz/113g Cream Cheese
  • 2 Tbsp./10.8g Mustard Dijon
  • 3 fl oz./89g Heavy Whipping Cream
  • 2 Tsp./11.3mL Worcestershire Sauce
  • 2 Tsp./12 mL Tamari
  • 0.33 cup/22g Slivered Almonds
  • 6 Tbsp./30g Parmesan Cheese

Instructions

  1. Blanch green beans for 2 to 3 minutes, as explained on description above.
  2. Cook bacon in oven at 425F until crispy tender, on a foil-lined sheet tray. Cool down and rough chop. Keep aside.
  3. Mix slivered almonds and parm in a food processor, pulsing two to three times until fully incorporated. Set aside in a small bowl.
  4. Dice shallots. Mix cream cheese, shallots, dijon, heavy cream, Worcestershire sauce, and tamari in a food processor. Season with salt and pepper. Make sure mix is a running thick consistency. Adjust thickness as needed with water or additional cream.
  5. In a large bowl, mix green beans and cream cheese mix. Add bacon and mix to incorporate.
  6. Place green bean mix in an oven safe baking dish. Sprinkle almond/parm mix on top.
  7. Bake in oven for 10 min. Change oven to broil setting at high, and broil until top of is golden brown.

Nutrition facts

serves 10 portions (81 g - about 10-12 green beans each)
Calories Per Serving: 120
% Daily Value
13% Total Fat 10g
8% Cholesterol 25 mg
10% Sodium 240mg
3% Total Carbohydrate 6g
0% Sugars 1g
7% Protein 4g
Vitamin A
Vitamin C

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