My Keto Green Bean Casserole will have your taste buds happy this holiday season. Gone are the generic cream soups and fried onions. In the place of you’ll find green beans (use fresh or frozen), a creamy carb friendly sauce, and a low-carb lovers dream, crispy pork rind topping.
Keto Green Bean Casserole
Whether you like the classic green bean casserole or you are on the side of the fence that says, “no thanks”, this recipe is going to become a family favorite.
Fresh or frozen green beans are paired with sautéed onion and a delicious creamy sauce with a much better flavor than what you used to buy.
Plus, you still get the crunchy topping using pork rinds, and even better, you have extra cheddar cheese flavor. What isn’t there to love about this recipe?
Can I Use Fresh or Canned Green Beans Instead?
While I don’t recommend using canned green beans for this recipe, due to the added sodium and mushy texture, you can definitely use fresh green beans.
Four cups of canned green beans are equivalent to around 1 pound of fresh green beans. Simply wash them well and trim the ends and cut to your preferred bite-sized length. Then you will steam them for 5-6 minutes before adding to the recipe as listed.
This low carb green bean casserole is an excellent side to my keto fried chicken recipe that everyone in the family loves.
Can I Make Fried Onions Low Carb?
If you really wanted the fried onion instead of just the texture, you can definitely cook your sliced onions in the oven ahead of time with a coating of pork rinds or almond flour. This would give a bit more of a crunch with that familiar onion flavor.
I much prefer cooking my onions down and adding into the mixture of green beans and then topping with pork rinds for easy crunch.
Variations on Keto Green Bean Casserole
I love this recipe as it stands, but you can switch out a few things to give a different flavor profile or texture if you prefer. Some of those ideas are below.
- Add sliced mushrooms to the mixture before baking.
- Use shredded mozzarella instead of cheddar for a creamier mild flavor.
- Top with barbecue flavored pork rinds for an extra kick.
- “Fry” the onions as mentioned above for a different crunchy topping.
- Replace the green beans with asparagus spears.
- Add a pinch of red pepper flakes to kick up the heat in the mixture.
Can I Make This Green Bean Casserole Ahead of Time?
Yes! If you are working on your recipes a few days ahead of the holiday and want to mix this up and pop into the freezer, you definitely can. I recommend preparing as directed up until you add the pork rinds to the top. Leave those off until right before you bake them so they don’t get soggy.
The easiest way to do this is to prepare this recipe in an aluminum baking pan and wrap it well with plastic wrap before putting it into the freezer. Always make sure you put the date you prepared it, the name of the recipe, and basic cooking instructions on the top for future reference.
How Many Carbs are in Green Bean Casserole?
This calculation will depend upon a few factors, but the recipe when calculated in My Fitness Pal shows the total carbohydrates as 8.9 grams an the net fiber as 3 grams. This would result in a 5.9 gram total carbohydrate per serving.
Some brands of sour cream, cream cheese, and cheddar cheese can have slightly different carb counts. If you are on a very tight macro program, this would be a bit higher than a basic steamed green bean, but still low enough to fit into your daily allowance. I recommend using my keto macro calculator to find out what your goals should be.
- 1 onion sliced
- 3 Tablespoons butter
- 2 ounces cream cheese
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1/2 cup milk
- 8 ounce sour cream
- 16 ounce frozen French-style green beans
- 1/2 cup shredded sharp cheddar cheese
- 1/3 cup pork rinds, ground
- Cook sliced onion in butter in a large skillet over medium heat until tender.
- Add salt and pepper. Stir in cream cheese and milk.
- Mix until thick and creamy.
- Add sour cream and stir until incorporated.
- Fold in green beans.
- Place in a 2-quart baking dish; sprinkle cheese on top then add pork rinds.
- Place in oven 350 for 20 minutes or until cheese has melted. Broil 2 minutes or until golden (optional).
Note - 4 cups, approximately 1 pound of fresh green beans can be used in place of frozen. Clean and trim to desired length, then steam 5-7 minutes or until tender. Set aside and follow directions above.
Amount Per Serving: Calories: 290Total Fat: 24gCarbohydrates: 8.9gNet Carbohydrates: 5.9gFiber: 3gSugar: 5gProtein: 10g