Keto Green Bean Casserole | Keto Family Recipes (2024)

FAQs

How many green beans can I eat on keto? ›

One cup of green beans contains almost 7 grams of carbohydrates so they can easily fit into a daily allowance of fewer than 50 grams in a keto diet. Green beans are a low-calorie, nutritious vegetable that can be a part of your healthy diet.

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

Green bean casserole should have a nice thick sauce that coats the green beans—it should not resemble soup. One common cause of a watery casserole is not adding enough thickener, such as flour or cornstarch, to your sauce.

When I make green bean casserole, I skip canned beans all together. Frozen green beans are the best green beans to use for green bean casserole.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

One common cause of a wet, soupy casserole is undercooking the vegetable ingredients on the stovetop. When you choose to use fresh green beans, onion, and mushrooms instead of canned, cook the veggies well before tossing them into the oven.

What to pair with green bean casserole? ›

Stuffing, cornbread, and rice are also great options that will add some variety to your meal. If you're looking for something a little lighter, a shaved Brussels sprouts salad or roasted sweet potatoes might be just what you need. Another great option is to serve a protein alongside your green bean casserole.

The Casserole Is Too Soupy

Don't worry, there's a relatively easy and quick fix that will help soak up the excess liquid: Make a slurry of flour or cornstarch in liquid (broth or water) to help thicken it up and then cook it for a bit longer.

Overcooking the beans won't just drain them of their appealing color, but it will also make them too soft and mushy, resulting in a less appetizing casserole.

GREEN VALLEY Organic Cut Green Beans. I love these canned green beans! I've tried many different brands, but these are my new favorite. The green beans taste so fresh and have a nice crunch to them, even though they're canned.

Green bean casserole was considered a perfect dish for holiday entertaining because it was simple, inexpensive, and could easily be made ahead of time. It became known as a "jiffy casserole" because it went from one bowl to one pan.

Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Some promising keto substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

A serving of green beans is one cup. This is about 20 medium green beans.

“When alternative sides are plentiful, assume guests will eat a little less of each and one pound will serve four people,” Hartigan says. “And if vegetarians outnumber carnivores at your table, assume your green beans will go fast and assume that one pound will serve two people.”

Green beans, cauliflower, and kale are all low in net carbs but high in nutrients, making them three great veggies to add to your keto meal plan. Few diets have gained as much popularity in recent years as the ketogenic diet.