Green Bean Casserole

Wednesday, May 16, 2012

Green bean casserole is a holiday meal favorite - a tradition in many American homes. Here's how to reduce the carbohydrate in the sauce, and make an onion topping with healthy and low carb ingredients.


  • 1 bag frozen green beans - about 14 oz (can use canned or fresh if preferred), thawed
  • 8 oz mushrooms, sliced or chopped (can use a small can of mushrooms)
  • 1 large onion
  • Salt, pepper, seasoned salt, and ? teaspoon dried thyme
  • cooking oil or butter, about a Tablespoon
  • 1? Tablespoons (5? teaspoons) flour (wheat, rice, or other flour), or see below for other thickeners
  • 3/4 cup unsweetened soy milk and 1/4 cup cream (or see below)
  • 1/4 cup almond meal


First, a word about the sauce. The regular green bean casserole includes cream of mushroom soup. You have much more control over the ingredients by making a simple sauce of your own, using your preference of butter or oil, the liquid you want to use, and the thickener. Any type of "dairy" product works. The lowest in carbs is unsweetened soy milk. In this recipe, I've used 3/4 unsweetened soy milk and 1/4 cream, for richness. But you can use any fat level of milk you want to use, and any combination. Since cream adds some body and thickness, you may need to adjust the amount of thickener if you change the amount of cream. Check carb counts in milk, soy milk, cream, etc.

The thickener is up to you as well. 1? Tablespoons (5? teaspoons) of flour will add about 10 grams of carb to the whole recipe - that is a tolerable amount for many people. The nutritional information at the bottom includes this amount of flour. There are other lower carb thickeners such as guar gum and proprietary thickeners such as Thicken Thin NOT Starch.

One more thing - this casserole is not very saucy - some will think it needs more sauce, which is fine.


Heat oven to 350 F.

Topping: (can be done before, after, or simultaneously with other steps). Slice the large onion into thin slices. Put a small amount of oil or butter in a skillet and let about 3/4 of the slices slowly cook. When they start to get soft, add some seasoned salt or some other salty spice mixture. You want them to get soft and sweet, but if you let them cook down for a very long time they will start to lose too much volume. When they are soft, remove from heat and toss with ? cup almond meal. Taste and adjust seasonings.

The Rest: Chop up the rest of the onion and saute it with the mushrooms in oil or butter. Add salt, pepper, and seasonings, stir, and add the thickener. If flour, stir for a minute or two. Add liquid, and bring to a simmer for one minute. Mix with beans and put in casserole dish. Bake for half and hour. Spread the topping on top, and cook for 5 more minutes or until topping begins to brown.

Nutritional Information: Each of 8 servings has 6 grams effective carbohydrate plus 2.5 grams fiber, 9 grams protein, and 102 calories.

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