Keto Green Bean Casserole | Keto Family Recipes (2024)

FAQs

How many green beans can I eat on keto? ›

Green beans on a keto diet

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 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.

My mother always made green bean casserole with store-bought canned green beans because that's what her mother did. 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.

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Eating Vegetables on the Keto Diet

To eat vegetables in a keto diet, limit those that contain a lot of carbs, like potatoes, corn, and peas. 4 Instead, up your intake of non-starchy vegetables.

Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.

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.

Fans love the dish in part because of how simple it is to throw together. It calls for ingredients that could be found in a typical home kitchen pantry: canned or fresh green beans, mushroom soup, milk, soy sauce and black pepper.

Notes: ✿ 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.

Can you overcook green bean casserole? ›

Green Bean Casserole Tips

Don't overcook the green beans: Remember when you are blanching the green beans that they will continue to cook and soften while baking in the oven with the rest of the casserole. So it's important to undercook them slightly during this first step so that they don't get mushy in the oven.

I have tried many types of canned green beans, but Le Sueur Premium Select Whole Green Beans stand out to me. They are top-quality green beans that taste fresh and delicious. These whole green beans come in convenient 14.5 ounce cans. The cans are easy to open and the beans inside look vibrant and appetizing.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!

One serving is 1 cup of green beans and is about 44 calories, per the USDA.

Other foods also contain carbohydrates in small amounts, e.g. eggs and nuts as well as dairy products. At the beginning of a ketogenic diet, we recommend consuming rather less dairy products and getting the carbohydrates mainly from nutrient-rich vegetables. So you can easily consume 600-900 g of vegetables per day.

Food High In Carbohydrates (Plain & Refined)

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

Green beans make a tasty, nutritious side for a variety of dishes. According to the USDA, 1 cup of green beans offers 7 g of total carbs, 4 g of net carbs, 0.2 g of fat, and 2 g of protein.