Keto Green Bean Casserole
November 25th, 2019
A Keto Green Bean Casserole is the perfect, low carb spin on a favorite holiday recipe that you can put on the table for a healthy Christmas dinner. My recipe for this classic casserole features mushrooms and bacon to make it a deliciously savory crowd-pleaser that everyone will reach for. It’s also gluten-free and dairy-free, so you don’t have to worry about filling your body with inflammatory ingredients that will harm your gut.
Is A Keto Green Bean Casserole Healthy?
There are some questions about whether or not the keto diet is healthy diet (especially during the holidays with all of the dairy-based recipes!) This easy holiday side dish is made with wholesome, low-carb ingredients to keep it keto, yet remains completely dairy-free to keep your gut happy and healthy. These are some of the healthiest ingredients you’ll find on your holiday menu with this delicious casserole:
Edible varieties of mushrooms are all nutrient powerhouses. They’re full of vitamins and minerals to support your health and are known for their B vitamin content with riboflavin, niacin, and pantothenic acid. They contain selenium, copper, and Vitamin D, all of which are nutrients that can support a positive mood and energy levels that can help you make it through the holiday season with festive spirit!
To keep this recipe dairy-free, I used coconut milk instead of cream or dairy milk. Coconut milk also provides Keto Green Bean Casserole with an extra boost of healthy saturated fats and MCTs. Full-fat coconut milk is rich and creamy to make it the perfect texture for a decadent green bean casserole. You won’t be able to tell the difference between this casserole and the one grandma used to make.
Can you have green beans on the keto diet? Absolutely. Green beans are a great choice for a veggie-rich keto diet. A full cup of trimmed green beans contains around 7 grams of carbohydrates, 4 grams of which are from fiber. That’s about 3 net carbs per one cup serving. Even if you don’t want to have more than one generous serving of green bean casserole if you’re strictly keto, one portion of this delicious side dish is sure to satisfy you.
Green beans are also rich in folate and Vitamins A, C, and K and flavonoids! There’s nothing wrong with enjoying a serving of vegetables with other healthy ingredients for flavor and richness. You’ll still reap all of the benefits green beans have to offer.
Bacon is a staple in many keto diets. It adds the savory, salty crunch to this green bean casserole without any battered and fried onions. Pastured and preferably heritage bacon is incredibly nutrient-dense with an array of B vitamins, selenium, phosphorus, iron, zinc, and magnesium. It’s also a healthy source of saturated fat and cholesterol, which we need in our diets in a moderate amount for a good balance.
How to Make Keto Green Bean Casserole
My Keto Green Bean Casserole is easy to make and comes together in about 30 minutes.
First, preheat your oven, and chop your veggies and cooked bacon. Once you have these ingredients ready, saute the diced onion and mushrooms in coconut oil over medium heat until browned. Add your coconut milk and salt, bringing them to a boil.
Once your vegetable mixture is boiling, whisk in arrowroot starch until it starts to thicken. Keep cooking over medium heat until your mixture is very thick. At the same time, boil your green beans until fork tender, then submerge them in an ice bath to stop them from cooking more once they’re done.
Combine the green beans, coconut milk mixture, and half the chopped bacon together, then add them to a baking dish. Cook for 15 minutes until the mixture is bubbly. Top with the rest of the bacon, bake for another 5 minutes, and serve!
How Do You Reheat Green Bean Casserole?
This Keto Green Bean Casserole makes some delicious leftovers (to be enjoyed with all your favorite holiday leftovers), and is best reheated in the oven. Bake at 350 degrees until warmed through and the casserole is bubbling slightly.
Keto Green Bean Casserole
- 1 cup onion diced
- 1 8 oz package mushrooms stemmed and sliced
- 2 Tbsp coconut oil
- 1 cup full fat coconut milk
- 1 1/2 Tbsp arrowroot starch
- 1 1/4 tsp fine sea salt
- 1 lb green beans trimmed
- 1 lb bacon cooked until crispy
For the green beans, you can also use a 16 oz. package of frozen, trimmed green beans.