Low-Carb Green Bean Casserole – a remake of an old favorite

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I have started working on remakes of old favorite recipes. There are things I have not been able to eat for years because they have gluten. Or they might be too high in carbs for my low-carb diet. I really like the classic green bean casserole (around since the 1960’s I think). But the cream of mushroom soup has gluten and the whole thing is pretty high in carbs. So I made a new low-carb green bean casserole that I can enjoy on my diet.

This low-carb green bean casserole is still 9.5 grams of carbs per serving. So it is not incredibly low-carb, but much better than the original at 19.5 grams of carbs per serving.  The remake is higher in fat, so the calories are close to the same as the original. On the other hand, this new version is so satisfying you won’t want to eat a lot of it. At Thanksgiving dinner, I would not eat as much as a full serving anyway. This new version is much more satisfying for a small amount.

Leave out the pork panko crumb topping to make it vegetarian.

So enjoy in moderation on your low-carb diet. Here it is hot out of the oven and ready to enjoy:

If you want to make this with one of my Lower carb Condensed Cream of Mushroom Soup Recipes, do this:

• 1 recipe condensed cream of mushroom soup
• 1/2 cup heavy cream
• 1 teaspoon tamari (gluten free soy sauce)
• 2 cans green beans (4 cups)
• 1/2 cup pork panko crumbs (or grated cheese)

If the soup is cold, warm it to make it easier to work with. Mix in the cream and tamari until well blended. Add the beans and mix to coat. Put in the casserole and cook as in the recipe below. This is actually exactly the same as doing the recipe below, which mixes everything together at once instead of making the soup first.

I have included this recipe in my Low-Carb Gluten-Free Midwest Thanksgiving meal plan.  This is a meal plan for a complete Thanksgiving dinner including portion sizes, shopping lists, make ahead schedule, and adjustments for dairy, tree nut, and egg allergies, vegetarians, and further carb adjustments to take it into the keto zone. You can find out more by clicking here: https://www.alifeinharmony.me/Thanksgiving/.

Low-Carb Green Bean Casserole – a remake of an old favorite

Persons

6

Serving Size

1 cup

Ingredients

• 2 Tablespoons butter
• 8 ounces mushrooms, chopped in small pieces (about 225 grams)
• 1/2 cup onion cut in thin wedges (about 100 grams)
• 1 teaspoon chopped garlic
• 2 cans (14.5 ounce) cut green beans (4 cups total)
• 1 cup heavy cream
• 1/2 cup chicken broth or vegetable broth
• 1/2 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper
• 1 teaspoon tamari (gluten free soy sauce)
• 5/8 teaspoon xanthan gum
• 1/2 cup pork panko crumbs (crushed pork rinds)
• (replace the panko crumbs with grated cheese for a vegetarian version)

Instructions

1. Spray a 1 1/2 quart casserole with cooking spray. Preheat the oven to 350 F.
2. Melt the butter in a skillet over medium heat. Add the mushrooms, onion, and garlic. Saute until the mushrooms are cooked and the onions are soft. Remove from heat, add the green beans and mix.
3. Put the heavy cream, chicken broth, salt, pepper, and tamari into a small pot. Heat to boiling. Stirring briskly with a whisk, sprinkle in the xanthan gum. Cook and stir continuously for 2-3 minutes. The sauce should be smooth and creamy.
4. Pour the sauce over the vegetables and mix well. Pour the mixture into the casserole. dish.
5. Bake for 25 minutes or until the casserole is hot and bubbly.
6. Spread the pork panko crumbs over the top of the casserole. Return to the oven and bake until 5 minutes or until the top is golden brown and crispy.

Nutrition Facts

Low-Carb Green Bean Casserole – a remake of an old favorite

Serves: 6

Amount Per Serving: 1 cup
Calories		244
% Daily Value*
Total Fat 22		33.8%
	Saturated Fat	0
	Trans Fat
Cholesterol		0
Sodium		0
Total Carbohydrate 6.5		2%
	Dietary Fiber 2	8%
	Sugars
Protein 5

Vitamin A		Vitamin C
Calcium		Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

A Life in Harmony

© 2024 From the kitchen of Geri Schneider Winters