Low-Carb Green Bean & Mushroom Casserole Recipe - Simply So Healthy (2024)

FAQs

Can I eat canned green beans on a low carb diet? ›

Green beans are a low-calorie, nutritious vegetable that can be a part of your healthy diet. However, if you're on a low-carb diet, you may wonder if you can still enjoy green beans as part of your diet. The good news is green beans are also low-carb, so they can be incorporated into a keto-friendly diet.

When I make green bean casserole, I skip canned beans all together. Frozen green beans are the best green beans to use for green bean casserole.

Don't overcook the green beans: Remember when you are blanching the green beans that they will continue to cook and soften while baking in the oven with the rest of the casserole. So it's important to undercook them slightly during this first step so that they don't get mushy in the oven.

Green beans, olives, sauerkraut, pickles, and tomatoes are all good low-carb canned vegetable choices. Carrots are slightly higher in carbs, but can also be a good choice. You can also find canned coconut flesh and canned broccoli and cauliflower at many international grocery stores.

Beans are generally considered a healthy food. They're rich in protein and fiber and provide a variety of vitamins and minerals. However, they also contain some carbs, so it can be a challenge to work them into a low carb, high fat keto diet.

Looking up and calculating the carbohydrate value of each ingredient in the recipe, adding them together, dividing the total number of carbohydrates in the recipe by the number of servings.

Fans love the dish in part because of how simple it is to throw together. It calls for ingredients that could be found in a typical home kitchen pantry: canned or fresh green beans, mushroom soup, milk, soy sauce and black pepper.

Canned Green Beans (1 cup, solids) contains 6.8g total carbs, 3.2g net carbs, 0.2g fat, 1.8g protein, and 35 calories.

Frozen vs. Canned: In general, frozen vegetables are better than canned. Fresh vegetables are blanched before freezing, and they do lose some nutrients but not a lot. Produce frozen right at its peak has more nutrients than produce that is picked too early, held, and shipped for thousands of miles.

Which is better frozen or canned green beans? ›

Green Beans: Depends

Sure, frozen green beans may be higher in nutrients than canned, but we feel the optimal choice depends on how you're going to utilize them. If you're serving them solo, frozen green beans are the way to go. If they're being added to a cooked dish or casserole, canned green beans are just as handy.

Aside from certain fruits like tomatoes and pumpkins, canned goods are likely to have less nutritional value than frozen. If you take the canned vegetable route, make sure that you avoid varieties with added sugars or sodium. Also, many of the nutrients from canned vegetables stay in the the liquid.

Green bean casserole should have a nice thick sauce that coats the green beans—it should not resemble soup. One common cause of a watery casserole is not adding enough thickener, such as flour or cornstarch, to your sauce.

The Green Beans Are Mushy

Oftentimes, mushy green beans come down to one of two issues. The first is simply that you overcooked them, and they lost their shape and texture.

Start making a slurry, a tool for thickening sauces, by whisking a small amount of cornstarch or flour with water or broth. Whisk until there aren't visible lumps. It should be thick but drizzly in consistency. As you constantly stir, add small amounts of the slurry to the filling.

Green beans (string beans), canned, drained (0.5 cup) contains 2.8g total carbs, 1.5g net carbs, 0.3g fat, 0.7g protein, and 14 calories.

A second tip is to drain and rinse canned beans. Not only does this reduce the salt, it also removes some of the carbohydrates from the bean liquid that are likely to cause gas.

Nutrition Information per Serving: Calories 80, Total Fat 2.5 g (4% DV), Saturated Fat 1 g (4% DV), Cholesterol 20 mg (6% DV), Sodium 180 mg (8% DV), Total Carbohydrate 7 g (2% DV), Dietary Fiber 1 g (6% DV), Sugars 2 g, Protein 9 g, Vitamin A 30%, Vitamin C 8%, Calcium 2%, Iron 4%.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.