Keto Green Bean Casserole

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. 

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. 

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!