Keto already limits wheat and follows a low inflammation gluten free approach. Gluten intolerances are a real issue affecting many people’s diet and digestion. The best option is to skip the cream cheese all together and instead opt for our flavorful sauce thickened with just xanthan gum! Look out Gluten! Even the other keto versions which include cream cheese can lack flavor or become watery. Often times cream of mushroom soup is bland, overly thick, and extremely processed. The Benefits of Keto Green Bean Casseroleīelieve it or not this recipe is packed with nutrition! This is a keto green bean casserole low in carbs and high in fat to keep you full without the carb laden crash! By skipping out on the typical condensed cream of mushroom soup or cream cheese base we can create a more natural whole ingredient dish. They both provide a good salty flavor and add a nice crispiness to the top of this dish. We love Macs as well as Epic’s pork rinds. This year keto might just be the tastier option! Normally, its fried crispy onions, but why make things difficult and add an extra time and labor inducing step? Instead we decided the best way to amp this dish up would be to go the simple route and top it with pork rinds! They not only give this green bean casserole an added boost of fat, but also satisfy the needed crunch factor. This wouldn’t be a keto green bean casserole without that special crunch on top. ![]() Allow them to cook through enough so they’re soft, but still have a bit of texture and crunch. Bring water to a boil and drop in your green beans.If you use fresh green beans start by snapping or chopping off the ends.After testing a few different ways we decided this recipe works well either way, except if you go the fresh green bean route there is a few extra steps. When making this green bean casserole recipe I wondered if I should use frozen or fresh green beans. Try freshly cracked black pepper in place of the typical store bought powder to increase the sharp and peppery notes. We also have an easy recipe for bone broth on our website that you can make in the instant pot! While the seasonings in this green bean casserole recipe are basic they still pack a punch. Instead of chicken stock or broth, try using a high quality bone broth to add a ton of flavor and healthy collagen. I also recommend bumping up the flavor and nutrition with bone broth. Starting with a high quality butter like a grass-fed variety adds a ton of flavor. Once you achieve this, your sauce is done and the xanthan gum has done it’s part! Packing in the FlavorĪnother important part of keto sauces is the base itself. This one ingredient can make or break this dish because of the creaminess it will provide.Ī tip to check the consistency of a sauce that I learned a couple weeks ago is if you dip a spoon in the sauce, flip it over and run your finger along the middle of it there should be no drip. It’s undetectable and doesn’t even require you use a lot, but it makes all the difference! Its main purpose in this dish is to act as a thickening agent for the mushroom and onion gravy that coats all the green beans. The big gun of this side dish, the X factor if you may, is xanthan gum. To make this recipe low carb I use the X Factor (Listed Below). Normally, a green bean casserole recipe has flour and/ or cornstarch. Obviously the green beans are a key factor, but so is the low carb sauce!īy making our own mushroom and onion gravy we are able to lower the carb count substantially while keeping all the flavor. There are a few things that make this keto casserole so good. Low Carb Green Bean Casserole Keys to a Good Keto Green Bean Casserole
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