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.

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Low Carb Green Bean Casserole

Prep Time

5 mins

Cook Time

35 mins

Total Time

40 mins

 

Course: Side Dish

Cuisine: American

Servings: 6

Calories: 107 kcal

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*

Total Fat 4g 6%

Saturated Fat 2g 10%

Cholesterol 12mg 4%

Sodium 521mg 22%

Potassium 222mg 6%

Total Carbohydrates 8g 3%

Dietary Fiber 2g 8%

Sugars 2g

Protein 9g 18%

Vitamin A 11.5%

Vitamin C 11.2%

Calcium 7.4%

Iron 6.7%

* 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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