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Keto Green Bean Casserole

A holiday dinner isn’t complete if this side dish is missing from the table.  If you’re  someone who is following a low carb keto diet then you’ll love this recipe.  Pair this recipe with our Cornish Hen and Cornbread Stuffing recipes to take a Sunday dinner up a notch.

Heavy whipping cream typically is added to help thicken a sauce but here we substituted it 

for almond milk and with a little guar gum powder so you get the same thick consistency.  Guar gum powder becomes your go to replacement for cornstarch. 

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Keto Green Bean Casserole

  • Author: Andie Cumber
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Total Time: 55 Minutes
  • Yield: 6
  • Category: Keto

Ingredients

Scale

8 oz cremini or white mushrooms sliced
3 cloves garlic minced
1 lbs fresh string green beans (or 2 14.5 oz cans french style green beans)
2 large shallots
1 small onion
½ cup chicken stock
½ cup blanched almond flour
2 Tbsp Avocado oil
½ tsp black pepper
1 tsp sea salt
2 Tbsp butter
½ cup almond milk
½ tsp guar gum powder
¼ cup grated parmesan cheese

Instructions

Preheat oven to 400°F
Fill a medium saucepan with water, sea salt and green beans then bring to a boil.  Boil for 5 minutes(skip this step if using canned green beans)
Drain in colander and rinse green beans with cold water then set aside
Slice the shallots into thin long strips
In a large bowl combine almond flour, and pepper
Toss lightly the shallots in the mixture until well coated
Heat the avocado oil in a skillet, add the shallots in small amounts and cook until crispy
Put shallots on a paper towel to absorb excess oil
Drain any oil from the skillet then add mushrooms, butter and garlic, saute for 5 minutes
Next add in almond milk, guar gum powder and chicken stock to the skillet and bring to a boil on medium heat
Once everything reaches a boil reduce to low heat and simmer until slightly thick for a few minutes
Stir in cheese and green beans until well coated
Place in a 8 x 8 ( I used a 11 x 7.5 oblong dish) casserole dish then sprinkle the crispy shallot mixture all over the top
Bake for 15 minutes on the middle rack

Notes

I’ve tried xanthan gum and arrowroot in recipes to help thicken them but I wasn’t a fan of how it made the texture a little gummy.  So far guar gum powder doesn’t gum up so that’s the one I’m sticking with for now.

This recipe does have some sugar which comes from the onions.  It’s okay to indulge if you’re having this dish rarely, but if you want to have it more frequently substitute the onions for pork rinds.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 186
  • Sugar: 4.0g
  • Sodium: 592.9g
  • Fat: 14.8g
  • Saturated Fat: 4.0g
  • Unsaturated Fat: 9.7g
  • Trans Fat: 0.2g
  • Carbohydrates: 6.7 Net g
  • Fiber: 4.0g
  • Protein: 5.4g
  • Cholesterol: 14.2mg

Keywords: Keto, Sides, Side Dish, Casserole, Veggie Side, Vegetable Side Dish