Contents
Why a Low‑Carb Version?
Traditional green bean casserole often includes starchy flour in the sauce and fried onion toppings, which add carbs that are not ideal for low-carb, ketogenic, or glycemic-conscious diets. A low-carb version removes or replaces those high-carb elements while preserving the creamy, savory, comforting essence of the classic.
By using alternatives such as heavy cream, cheese, and low-carb thickeners — and skipping the crunchy topping — you can enjoy a satisfying casserole that fits your dietary goals. Let’s build it.
Ingredient List & Tools
Ingredients (serves ~6–8)
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1½ to 2 lbs fresh green beans, trimmed and cut
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2 tablespoons butter or ghee (or olive oil)
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1 small onion, finely chopped (optional, in small amount)
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8 oz mushrooms, sliced
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2 cloves garlic, minced
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½ cup heavy cream
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½ cup unsweetened almond milk or other low-carb milk
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⅓ cup grated cheese (cheddar, Gruyère, or your favorite)
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1 tablespoon cream cheese (for richness and thickening)
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1 teaspoon Dijon mustard (optional)
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½ teaspoon dried thyme
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Salt and freshly ground black pepper
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Fresh herbs (parsley, chives) for garnish
Tools & Equipment
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Saucepan or skillet
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Baking dish (approx. 9×13 or equivalent)
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Whisk and spatula
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Knife and cutting board
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Colander
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Oven preheating capability
Step‑by‑Step Instructions
1. Preheat & Prepare the Green Beans
Preheat oven to 375 °F (190 °C).
Trim the ends off fresh green beans and cut into bite-sized pieces. Blanch in salted boiling water for about 3–4 minutes until bright green and just tender. Drain and optionally submerge briefly in ice water to stop cooking and preserve color. Drain well.
If using frozen green beans, thaw and drain thoroughly; skip blanching if they’re already tender.
2. Sauté Onion, Mushrooms & Garlic
In a skillet over medium heat, melt butter (or heat oil). Add the finely chopped onion (if using) and sauté until translucent, about 3–4 minutes. Add mushrooms and cook until they release moisture and begin browning, roughly 5–7 minutes. Stir in garlic and cook ~30 seconds until fragrant.
This builds flavor and texture without needing flour or starchy thickening agents.
3. Create the Creamy Low-Carb Sauce
To the mushroom mixture, add heavy cream and almond milk. Stir in the cream cheese, Dijon mustard (if using), and thyme. Let the mixture come to a gentle simmer, whisking until smooth.
Stir in the grated cheese until melted and the sauce is thick and creamy. Season with salt and freshly ground pepper to taste.
If the sauce seems thin, you can reduce slightly by simmering uncovered until it thickens, or add a tiny pinch of xanthan gum (¼ teaspoon) dispersed in a bit of milk to thicken without adding carbs.
4. Combine Beans & Sauce & Transfer
Gently fold the blanched green beans into the creamy sauce so each bean is coated. Then pour the mixture into your greased baking dish, spreading evenly.
Because we’re skipping a crunchy topping, make sure the surface is smooth or slightly peaked for presentation.
5. Bake
Bake uncovered for 20–25 minutes, or until the casserole is warmed through, and the sauce bubbles around the edges. You’re not aiming for browning here since there’s no flour-based topping — just a creamy, hot casserole.
If you want a bit of top coloration, you can broil on low for 1–2 minutes, watching carefully, or sprinkle a little extra cheese in the final 5 minutes to brown slightly.
6. Rest & Garnish & Serve
Let the dish rest for 5–10 minutes after baking so the sauce firms up slightly for easier serving. Garnish with chopped fresh herbs like parsley or chives for brightness and color. Serve warm as part of your holiday spread.
Tips & Variations for Low‑Carb Success
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Onion optional: Skip or reduce onion if you prefer fewer carbs; mushrooms and garlic can carry flavor.
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Dairy-free variation: Use full-fat coconut cream and dairy-free cheese alternatives if you’re also avoiding dairy.
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Add texture: Stir in a small handful of toasted nuts (almonds or pecans) just before serving for crunch without carbs.
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Stronger flavor: Add a splash of white wine vinegar or lemon juice to lift richness (if your diet allows).
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Mix of beans: You can combine green beans with haricots verts or snap peas for variety, as long as you count total carbs.
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Bulk it up: Add low-carb vegetables like zucchini slices or cauliflower florets for volume without overwhelming carbs.
Serving & Pairing Suggestions
This low-carb green bean casserole plays beautifully alongside:
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Roast turkey or chicken
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Cauliflower mash rather than potato
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Keto stuffing made with almond flour or low-carb bread
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Fresh salad with vinaigrette
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Gravy (use drippings thickened without flour)
Because it’s creamy and savory, balance lighter or acidic sides to cut richness.
Make-Ahead & Storage
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Assemble in advance: You can prepare the bean + sauce mixture ahead, cover, and refrigerate up to 24 hours before baking. Bake when ready, possibly adding a few extra minutes.
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Reheat leftovers: Cover and warm in oven at ~325 °F (160 °C) until heated through, then uncover for final few minutes if needed to refresh surface.
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Leftover shelf life: Store in airtight container in fridge for up to 3–4 days. Reheat gently to prevent separation.
Nutritional & Keto Notes
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Because this version uses heavy cream, cheese, and lowers starchy components, it aligns much better with low-carb or ketogenic goals than traditional versions.
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A serving likely contains moderate protein, moderate fat, and low net carbs (depending on beans and dairy portion).
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You avoid added refined starch from flour or crunchy toppings, so your carb load is largely from the beans themselves.
Frequently Asked Questions
Is green bean casserole even low-carb?
Beans do contain carbs, so it’s not zero-carb — but compared to versions with flour, crispy toppings, or breaded additions, this one is much lower in added carbs. It works best when balanced with very low-carb sides.
What if I don’t want dairy?
Use coconut cream or another full-fat non-dairy substitute and a dairy-free cheese. The method stays similar.
Just be sure your milk alternative is unsweetened and unflavored.
Can I add a crunchy topping while staying low-carb?
Yes — toasted nuts (almonds, pecans), crushed pork rinds (if allowed in your diet), or low-carb cheese crisps offer crunch. Just use sparsely.
Can I use canned green beans?
You can in a pinch, but fresh or frozen beans give better texture and flavor. If using canned, drain and rinse well, and skip blanching.
Will the sauce separate on reheating?
If reheated gently (covered, low heat) it should hold. Avoid high heat or extended reheating which may separate fats. Stir gently before serving.
Final Thoughts
This Low‑Carb Green Bean Casserole (No Crunchy Topping) is a smart adaptation that lets keto, low-carb, and health-conscious eaters enjoy a classic holiday side — creamy, comforting, flavorful — without unnecessary starches.
Make it your own: swap dairy alternatives, adjust mushrooms or herbs, or add a light crunch if desired. Serve it proudly as part of your festive meal.
