Gluten-Free Green Bean Casserole Ingredients
This section explains how to choose the best ingredients for keto green bean casserole, what each one does in the recipe, and substitution options. For measurements, see the recipe card below. Other than soup, casseroles are one of the main staples at our house in the winter months. We take our casseroles very seriously here in Minnesota, so it’s only natural that I’m taking this keto green bean casserole recipe very seriously. Some of our other favorite casseroles include chicken bacon ranch casserole, chicken cordon bleu casserole, and cheesy brussels sprouts casserole. But for the holidays, check my lineup of keto holiday side dishes and mains below.
Get Wholesome Yum Almond Flour For This Recipe Here
For the casserole:
Avocado Oil – I like the neutral flavor of avocado oil, but olive oil will work as well.Onion – I recommend a white onion, but yellow onions are fine, too.Mushrooms – Use white button or baby bella mushrooms. They need to be sliced, so I buy pre-sliced for convenience.Green Beans – Fresh green beans work best (I like to buy them trimmed to save time), but frozen will do if that’s all you have. I don’t recommend canned green beans as the texture is worse, but if you want a shortcut, feel free to use those and you can skip the step of cooking the beans.Cream Of Mushroom Soup – Unfortunately, most mushroom soup options I’ve seen at the store contain starchy thickeners and artificial ingredients, so I don’t recommend getting this from a can. I make my own keto cream of mushroom soup instead, which is a combination of mushrooms, onions, garlic, chicken broth, heavy cream, and almond milk. The pureed mushrooms naturally thicken it, but you could also melt some cream cheese into it if you like the flavor. The soup also provides all the flavor needed, so you don’t need to add any additional salt or pepper to the recipe.
For the topping:
Wholesome Yum Almond Flour – This super fine almond flour offers the best flavor and texture. If you want even more crunch, replace half of it with crushed pork rinds.Dried Minced Onion – This is the base of our french fried onions topping. No prep involved.Avocado Oil
How To Make Keto Green Bean Casserole
This section shows how to make keto friendly green bean casserole with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Make the low carb cream of mushroom soup recipe. You can make the soup in advance to save time. Or, if you happen to have a different cream of mushroom soup recipe you like, feel free to use that.Cook mushrooms and onions. In a large skillet over medium heat, saute onions and mushrooms in avocado oil, until lightly browned. Remove from heat.Cook green beans. Microwave or boil green beans until crisp-tender. Drain and place into a bowl of cold water to stop cooking.
Assemble. Place the green beans, mushroom and onion mixture, and cream of mushroom soup into a casserole dish. Stir together until combined.
TIP: You can mix the ingredients in a large bowl if you prefer, then transfer to the casserole dish. I mixed right in the casserole dish to save washing another bowl.
Make topping. In a small bowl, mix together almond flour and onions. Stir in avocado oil and mix until crumbly. Sprinkle the topping over your low carb green bean casserole.
Bake. Bake the gluten-free green bean casserole until the topping is golden.
Is green bean casserole healthy?
Yes, this keto green bean casserole recipe is healthy! Many green bean casserole recipes aren’t, though. The good news is, it’s actually really easy to make your own low carb gluten-free green bean casserole! The main sources of carbs and gluten are the sauce (often using starchy, processed, canned cream of mushroom soup) and the topping (usually with breadcrumbs). I replaced both with keto versions.
Is green bean casserole keto?
Traditional green bean casserole is not keto friendly, as it’s made with cream of mushroom soup and topped with fried onions, both of which are made with wheat flour. This version uses homemade soup and crunchy onions, which makes it a great gluten free, healthy, low carb, and keto option.
How many carbs in green bean casserole?
The average green bean casserole has 20 grams of carbs per serving. However, each serving of this keto green bean casserole recipe has 7 grams net carbs. What a difference!
Are green beans low carb?
Yes, green beans are low carb, which makes them perfect for low carb green bean casserole. One cup of green beans has 4 grams net carbs.
Do you have to trim the green beans?
It’s up to you! You may notice that I did in the photos. Feel free to skip trimming if you prefer, or just want to save a little extra time. 😉 You can also cut them slightly smaller, into bite-sized pieces.
Storage Instructions
Store leftovers: Store leftovers in an airtight container in the fridge for 2-3 days. Or use them to make leftover Thanksgiving casserole!Make ahead: You can make the whole thing ahead (assemble all of it), or just make the components and store those separately (make the creamy mushroom soup, saute the mushrooms and onions, and cook the green beans). Either way, store whatever you prep ahead in the refrigerator for up to 2-3 days. When you’re ready to serve, make the onion topping and bake the gluten-free green bean casserole.Freeze: Keep the casserole in the freezer for up to 2-3 months. If you’ll be making it ahead, it’s best to freeze without the topping, so that you can stir the casserole after heating it. Then, add the topping and bake again to brown the topping.Reheat: Place the casserole in the oven at 350 degrees F, until hot.
More Keto Holiday Recipes
If you’re planning on a low carb keto Thanksgiving, I have you covered with just about everything you’ll need to make on the big day:
Garlic Butter Herb Roasted Turkey – The herb butter keeps turkey juicy, just the way you want it. You can also make spatchcock turkey, which cooks even faster.Sugar-Free Cranberry Sauce – Store-bought versions are loaded with sugar, so make your own instead. Only 4 ingredients!Keto Sweet Potato Casserole – See the secret ingredients I use to make this taste like sweet potatoes, which are not keto friendly. If you want a simpler potato replacement side dish, mashed cauliflower is always a hit.Brussels Sprouts Au Gratin – Creamy, cheesy, and perfect for any holiday.Cauliflower Stuffing – Is there anything cauliflower can’t do?!Keto Pumpkin Pie – No one will be able to tell it’s sugar-free. Or if you want a different spin, try sugar-free pumpkin cheesecake instead.
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