Low-Carb Green Bean Casserole
Green beans in a homemade creamy mushroom sauce under a crisp shallot and Parmesan topping, with no canned soup or fried onions. About 11 g of carbohydrate per ¾ cup.
One serving
One serving is about ¾ cup. Prep 20 min · Cook 35 min.
Steps
Heat the oven to 400°F (200°C) and let it preheat for 15 minutes.
Boil the green beans until bright green and crisp-tender, about 4 minutes. Drain and rinse under cold water.
Heat olive oil 1 tbsp in a large skillet over medium-high heat and cook the cremini mushrooms until browned, about 6 minutes.
Add the minced shallot and garlic and cook 1 minute.
Pour in the chicken broth and half-and-half and bring to a simmer. Sprinkle the xanthan gum over the surface while whisking, then simmer until the sauce coats a spoon, about 3 minutes.
AI-generated illustrative image. Season with the salt and black pepper, add the green beans and toss. Transfer to a 2-quart baking dish.
Topping: toss the sliced shallot with the remaining olive oil 1 tbsp, the almond flour and the Parmesan, and scatter over the beans.
Bake until bubbling, the topping is golden and the center reads 165°F (74°C), about 20 minutes.
On the plate
Counts toward the non-starchy vegetable half of the plate, with about 11 g of carbohydrate per ¾ cup, less than the classic version with canned soup and fried onions.
Nutrition
| Nutrient | Per serving (1/8 of recipe) |
|---|---|
| Calories (kcal) | 130 |
| Total carbohydrate | 11 g |
| Dietary fiber | 3 g |
| Total sugars | 5 g |
| Protein | 5 g |
| Total fat | 8 g |
| Saturated fat | 2 g |
| Sodium | 215 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| green beans Green beans, raw | 680 g | 47.4 g | “Beans, snap, green, raw”, USDA SR Legacy, FDC ID 169961 |
| cremini mushrooms Cremini mushrooms, raw | 225 g | 9.7 g | “Mushrooms, brown, italian, or crimini, raw”, USDA SR Legacy, FDC ID 168434 |
| minced shallot Shallot, raw | 40 g | 6.7 g | “Shallots, raw”, USDA SR Legacy, FDC ID 170499 |
| garlic Garlic, raw | 9 g | 3.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| olive oil Olive oil | 28 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| chicken broth Chicken broth, low sodium | 180 g | 2.2 g | “Soup, chicken broth, low sodium, canned”, USDA SR Legacy, FDC ID 171609 |
| half-and-half Half-and-half | 120 g | 5.2 g | “Cream, fluid, half and half”, USDA SR Legacy, FDC ID 171255 |
| xanthan gum Xanthan gum | <1 g | <1 g | “XANTHAN GUM”, USDA Branded, FDC ID 2285516 |
| salt Salt | 3 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | 1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
| sliced shallot Shallot, raw | 40 g | 6.7 g | “Shallots, raw”, USDA SR Legacy, FDC ID 170499 |
| almond flour Almond flour (blanched almonds) | 24 g | 4.5 g | “Nuts, almonds, blanched”, USDA SR Legacy, FDC ID 170568 |
| Parmesan Parmesan, grated | 30 g | 4.2 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: xanthan gum (); salt (); black pepper ().
Calculation engine v1.2.0.
Swaps and variations
- Frozen green beans
- Skip the blanching; thaw and pat dry.
- Crispier topping
- Add 2 tbsp crushed pork rinds to the topping; carbs do not change, but sodium rises slightly.
- Make ahead
- Refrigerate the assembled dish without the topping up to 1 day; add the topping and bake from cold until bubbling and 165°F (74°C) in the center, about 30 minutes.
Storage
Refrigerate within 2 hours, up to 3 to 4 days. Reheat until it reaches 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/low-carb-green-bean-casserole. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about low-carb green bean casserole.
Is green bean casserole keto friendly?
The classic is not, because of the canned soup and fried onions; this version uses a homemade mushroom sauce.
What do you use instead of cream of mushroom soup?
Browned mushrooms, broth and half-and-half thickened with a pinch of xanthan gum.
Can I make it with cream cheese?
Yes, whisk in 2 oz (56 g) at step 5; saturated fat per serving goes up.
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