This low-carb green bean and beef casserole combines ground beef, green beans, and...
- 50 min
5 net carbs
Green bean and beef casserole
This low-carb green bean and beef casserole combines ground beef, green beans, and a creamy, cheesy sauce, making it a versatile dish that works as a satisfying main or side, and even as a low-carb option for Thanksgiving.
- Recipe last updated: September 27, 2024
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Green bean and beef casserole
- Last Updated: September 27, 2024
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Low-carb green bean and ground beef casserole [Keto]
*Net carbs are per serving
Ingredients
- 2 pounds ground beef
- 6 ounces cream cheese
- 1 cup beef broth
- 1 cup heavy cream
- 1 tablespoon soy sauce, or coconut aminos
- 2 teaspoons garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon xanthan gum, (*Optional)
- 1½ pounds frozen green beans
- 1 cup cheddar cheese, shredded
- 1 cup mozzarella cheese, shredded
- ½ cup pork rinds, crushed (*Optional)
Instructions
- Preheat your oven to 350°F (177°C).
- In a large cast iron or oven-safe skillet over medium heat, cook the ground beef. Use a spatula to break the beef into small pieces as it cooks. Drain the excess grease.
- Add the cream cheese to the cooked beef and stir until well combined. Stir in the beef broth, heavy cream, soy sauce (or coconut aminos), garlic powder, salt, and black pepper.
- Bring the mixture to a boil, then reduce the heat to a simmer. Simmer for about 5 minutes, or until the mixture has thickened. (Optional: If using xanthan gum to thicken, lightly sprinkle it over the beef mixture and stir until fully combined.)
- Add the frozen green beans to the skillet and stir until well mixed.
- Sprinkle the shredded cheddar and mozzarella cheese evenly over the beef and green bean mixture. (Optional: Top with crushed pork rinds for added crunch.)
- Transfer the skillet to the preheated oven and bake for 25 minutes, or until the cheese is bubbly and golden. Enjoy!
Equipment
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Photos of low-carb green bean and beef casserole
Notes
Serving size
This recipe makes about 8 servings as a main dish and about 12 servings as a side dish.
Frequently Asked Questions
Is this low-carb green bean and beef casserole recipe Keto?
Yes! One serving of this recipe as a main dish has 5 net carbs. As a side dish, this recipe has 3 net carbs per serving.
Is this recipe gluten-free?
Yes, our low-carb green bean and beef casserole is gluten-free. To ensure the dish is gluten-free, use either gluten-free soy sauce or coconut aminos, as most regular brands of soy sauce contain wheat.
Storage and Reheating Guidelines
- Make ahead: You can prepare the casserole in advance and store it in the refrigerator for up to 24 hours before baking. Cover it tightly with plastic wrap or foil until you’re ready to bake.
- Storing leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
- Freezing instructions: To freeze, allow the casserole to cool completely, then wrap it tightly in plastic wrap and foil or store it in a freezer-safe container. It can be frozen for up to 2 months.
- To reheat: Reheat in the oven at 350°F (177°C) for 15-20 minutes, or until heated through. If reheating from frozen, thaw in the refrigerator overnight before reheating. For quicker reheating, you can use the microwave: heat individual portions on medium power for 2-3 minutes, or until warmed through, stirring halfway.
Additional Details
This low-carb green bean and beef casserole is a great choice for anyone managing diabetes or following a low-carb lifestyle. It’s a simple dish made with ground beef, green beans, and a creamy, cheesy sauce, offering plenty of flavor without the extra carbs. Whether you’re preparing a quick dinner or looking for a low-carb alternative to a traditional holiday dish like green bean casserole, this recipe fits the bill. It can be served as either a main dish or a side, making it versatile enough for different occasions.
Green bean casseroles are often a staple at holiday meals, especially around Thanksgiving. The classic version typically includes green beans, cream of mushroom soup, and fried onions, but it’s high in carbs, mainly because of the soup and fried toppings. For people with diabetes, this can make the dish harder to fit into a low-carb or blood sugar-friendly diet. This low-carb version offers the same comfort and satisfaction as the original, but with ingredients that are better suited for those looking to manage their carbohydrate intake.
Details about ingredients
The key ingredients in this recipe are chosen not only for flavor but also for their nutritional benefits.
- Ground beef: Provides protein and fat, both of which help keep you full longer without spiking blood sugar levels.
- Green beans: Naturally low in carbohydrates, green beans add texture and nutrients like fiber, vitamins, and minerals, making them a great vegetable choice for people with diabetes.
- Cream cheese and heavy cream: These ingredients give the casserole its creamy texture while keeping it low in carbs. Both provide fat, which helps balance blood sugar levels and create a feeling of fullness.
- Cheddar and mozzarella cheese: Cheese adds flavor and fat without contributing many carbs. It also gives the dish a satisfying cheesy topping.
- Optional ingredients: Xanthan gum is used to thicken the sauce without flour or starch, keeping it low-carb. Crushed pork rinds add a crunchy texture similar to fried onions in the traditional casserole, without the added carbs.
Variations
There are several ways to adjust this casserole to fit your taste or dietary needs:
- Different proteins: You can substitute ground turkey or chicken for beef if you prefer a leaner option. Both work well with the other ingredients.
- Vegetable substitutions: While green beans are a great low-carb vegetable, you could also use broccoli, cauliflower, or zucchini for a different flavor profile.
- Dairy-free option: For those who avoid dairy, you can swap the cream cheese and heavy cream for non-dairy alternatives like coconut cream or almond milk. Nutritional yeast can be used instead of cheese for a dairy-free topping.
- Spice it up: If you like more heat, try adding a pinch of cayenne pepper or red pepper flakes to the beef mixture for a spicier casserole.
Serving pairings
This casserole is flexible and can be served in various ways:
- Main dish: Serve it on its own or alongside a simple salad for a complete meal. It’s filling enough to be the star of your dinner table, especially for a weeknight meal or meal prep.
- Side dish: It also makes a great side dish for larger meals, such as Thanksgiving or other holiday gatherings. You can serve it with a low-carb roasted turkey, chicken, or ham for a full, satisfying meal that’s diabetes-friendly.
- Low-carb holiday option: If you’re preparing for a holiday meal and looking for a low-carb substitute for the traditional green bean casserole, this recipe fits right in. It offers all the comforting flavors of the original but without the extra carbs.
Benefits for people with diabetes
This casserole is a good option for people with diabetes because it’s low in carbs and has a balanced mix of nutrients. Unlike traditional casseroles that use high-carb ingredients like cream soups and fried toppings, this version swaps those out for cream cheese, heavy cream, and green beans. These changes help keep the carb count low while still making the dish flavorful and satisfying.
The protein from the ground beef and the fats from the cheese and cream help slow down how quickly the body absorbs carbohydrates, which can lead to more stable blood sugar levels. Plus, green beans provide fiber, which can help manage blood sugar by slowing down the absorption of sugars into the bloodstream. This combination of protein, fat, and fiber makes the casserole a filling, diabetes-friendly choice for meals.
Tips
To get the best results from this recipe, here are a few tips:
- Drain the beef: After browning the beef, be sure to drain any excess fat before adding other ingredients. This helps keep the casserole from becoming too greasy.
- Thickening: If you prefer a thicker sauce, you can add xanthan gum as an optional thickener. It’s a great low-carb alternative to flour or cornstarch.
- Cheese topping: For a golden, bubbly cheese topping, you can broil the casserole for the last few minutes of baking. Just keep an eye on it to prevent burning.
- Make ahead: This casserole can be prepared in advance and stored in the refrigerator until you’re ready to bake it. It’s a great option for meal prep or for saving time during busy holiday preparations.
This low-carb green bean and beef casserole is a practical and tasty option for people looking to manage their blood sugar while still enjoying a satisfying meal. It combines simple, wholesome ingredients into a dish that can work as a main course or a side, making it versatile enough for everyday meals or special occasions like Thanksgiving. By swapping out high-carb ingredients for diabetes-friendly alternatives, this recipe allows you to enjoy the flavors you love without worrying about a carb overload.
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