Low Carb Green Bean Casserole

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

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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.

You can see all my low carb thanksgiving recipes in my guide to fall – just scroll down to see a handy pictorial index!

The traditional recipe isn't super high in carbohydrates – the main issues are the flour in the sauce and 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. 

For this recipe I used seasoned pork rind crumbs – they're seriously convenient and have so many uses! But if you don't have the crumbs you can make your own: just place the pork rinds in a bag and bash them into crumbs with a meat tenderizer or similar.

How to Make a Low Carb Green Bean Casserole

In a large skillet, melt some butter and add the beans. Cook over a medium heat, stirring regularly for 5 minutes or until the beans start to soften.

Transfer them to a bowl using a slotted spoon or tongs, and add some olive oil to the skillet. Add sliced mushrooms and cook for 5 minutes, turning occasionally. Next, add some heavy cream, dry white wine, and garlic paste. Bring to the boil then simmer for 5 minutes until the sauce starts to thicken.

Return the green beans to the skillet, and season everything with salt and pepper. Go easy on the salt because the topping is pretty salty! Transfer to a baking dish. In a separate bowl, mix together the pork rind crumbs with some grated Parmesan. 

Sprinkle the casserole with the mixture, spreading them out into an even layer. You can prepare up to this stage in advance. Just let cool, then cover and store in the fridge until required.

Cover with foil and roast in a preheated oven for around 20 minutes until the casserole is hot and bubbling. Remove the foil and return to the oven for 5-7 minutes or until the topping starts to turn a darker brown.

Let stand for 5 minutes before serving.

Love casseroles? Check out all my low carb casseroles!

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Low Carb Green Bean Casserole

Yield: 6 Servings

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

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

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Ingredients

• 2 tbs unsalted butter
• 1 lb fresh green beans, trimmed and cut in half
• 2 tbs olive oil
• 4 oz sliced white mushrooms
• ¾ cup heavy cream
• ¼ cup dry white wine
• 1 tsp garlic paste or minced garlic
• salt and black pepper
• ½ cup pork rind crumbs
• ½ cup grated Parmesan

Instructions

1. In a large skillet, melt some butter and add the beans. Cook over a medium heat, stirring regularly for 5 minutes or until the beans start to soften.
2. Transfer them to a bowl using a slotted spoon or tongs, and add some olive oil to the skillet. Add sliced mushrooms and cook for 5 minutes, turning occasionally. Next, add some heavy cream, dry white wine, and garlic paste. Bring to the boil then simmer for 5 minutes until the sauce starts to thicken.
3. Return the green beans to the skillet, and season everything with salt and pepper. Transfer to a baking dish. In a separate bowl, mix together the pork rind crumbs with some grated Parmesan. 
4. Sprinkle the casserole with the mixture, spreading them out into an even layer.
5. Cover with foil and roast in a preheated oven for around 20 minutes until the casserole is hot and bubbling. Remove the foil and return to the oven for 5-7 minutes or until the topping starts to turn a darker brown.
6. Let stand for 5 minutes before serving.

Notes

6g net carbs per serving (one sixth of the whole recipe)

Recommended Products

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• 
  Pork King Good Pork Rind Breadcrumbs! (Original, 12 Oz Jar)

Nutrition Information

Yield 6 Serving Size A sixth of the casserole
Amount Per ServingCalories 278Total Fat 24gSaturated Fat 12gTrans Fat 1gCholesterol 55mgSodium 376mgCarbohydrates 9gNet Carbohydrates 6gFiber 3gSugar 4gProtein 8g

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