Low Carb Green Bean Casserole

This low carb green bean casserole is the perfect side dish for a roast turkey or chicken meal!

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As you may or may not know, in the UK we don’t celebrate Thanksgiving. When I moved to the US in 2009, I learned all about this celebration – and of course the traditional food that went with it! My first year I tried a recipe for Green Bean Casserole that used canned green beans and canned soup. It sounded like the strangest thing ever, but when we came to eat we actually enjoyed it – although both my husband and I have preferred it since then with fresh beans.

The traditional recipe isn’t super high in carbohydrates – the main issue is the crunchy onion topping. But the answer was clear in terms of giving this dish a low carb makeover – crushed pork rinds! I’ve used them for crusting a pork tenderloin, topping a spaghetti squash au gratin, and for adding extra crunch to bacon and also asparagus. Pork rinds add flavor, crunch and they don’t contain any carbs!

In a baking dish, mix together a can of condensed cream of mushroom soup, unsweetened almond milk and shredded cheese (I use an Italian blend).

Add green beans and black pepper, and turn to coat them in the soup mixture. Note: I like my beans with some bite to them – if you prefer them soft then you may wish to par-boil them before adding to the baking dish.

Cover and place in a preheated oven (375F) for around 25 minutes until the casserole is hot and bubbling.

While it’s cooking, place the pork rinds in a bag and bash them into crumbs with a meat tenderizer or similar.

Sprinkle the casserole with the crumbs, spreading them out into an even layer.

Return to the oven, uncovered, for 5-10 minutes or until the pork rind crumbs start to turn a darker brown.

Let stand for 5 minutes before serving.

Low Carb Green Bean Casserole

Course: Side Dish

Cuisine: American

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

Servings: 6

Calories: 107 kcal

Author: Georgina from StepAwayFromTheCarbs.com

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Ingredients

• 10.5 oz condensed cream of mushroom soup
• ¼ cup unsweetened almond milk
• ¼ cup shredded cheese
• 1 lb fresh green beans trimmed and par-boiled if preferred
• black pepper
• 1.5 oz plain pork rinds crushed into crumbs

Instructions

1. Preheat the oven to 350F.
2. In a baking dish, mix together the soup, milk and cheese. Add the beans and black pepper, stir well to coat the beans.
3. Cover and place in the oven for 25 minutes until bubbling.
4. Uncover and sprinkle over the pork rind crumbs in an even layer. Return to the oven (uncovered) for 5-10 minutes until the pork rind crumbs start to turn darker.
5. Let the casserole sit for 5 minutes before serving.

Recipe Notes

6g net carbs per serving

Nutrition Facts

Low Carb Green Bean Casserole

Amount Per Serving

Calories 107 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 2g13%

Cholesterol 12mg4%

Sodium 521mg23%

Potassium 222mg6%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 2g2%

Protein 9g18%

Vitamin A 575IU12%

Vitamin C 9.2mg11%

Calcium 74mg7%

Iron 1.2mg7%

* Percent Daily Values are based on a 2000 calorie diet.

If you love pork rinds, check out these 16 low carb ways to use them!

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