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    Keto Green Bean Casserole

    Keto Green Bean Casserole

    A perfectly creamy and savory green bean casserole that’ll make you forget all about that gross canned version - this classic tastes a million times better with fresh ingredients!

    Serves 2 (with leftovers)

    Prep time: 10 to 15 minutes

    Cook time: 45 to 50 minutes

    INGREDIENTS

    Casserole filling:

    2 tablespoons ghee

    1 medium onion, chopped

    4 cloves garlic, minced

    8 ounces crimini mushrooms, sliced

    1 cup chicken broth (or bone broth)

    1 cup coconut cream or canned full fat coconut milk

    4 cups fresh or frozen green beans

    1 teaspoon lemon zest

    Sea salt

    Freshly ground black pepper 

    1/2 teaspoon ground white pepper

    1/4 teaspoon nutmeg

    8 ounces fried onions (OR use healthier version below)


    Optional Homemade Fried onion topping:


    ½ cup almond flour

    ¼ cup arrowroot powder

    1 teaspoon sea salt

    1 teaspoon freshly ground black pepper

    ½ teaspoon garlic powder

    ½ teaspoon smoked paprika 

    about ½ cup sparkling water 

    2 large onions, sliced into rings

    ½ cup avocado oil

    INSTRUCTIONS

    Preheat oven to 350 degrees. 

    Heat ghee in a large skillet over medium high heat. Add onions, garlic and mushrooms, season with salt and pepper and cook for about 6 to 7 minutes or until onions are translucent and mushrooms are tender. 

    Add broth to skillet and bring to a boil. Allow to boil until broth reduces by about a third, then reduce heat to medium and stir in coconut cream. Once cream is incorporated, add green beans and lemon zest, white pepper, and nutmeg. Cook for 3 to 5 minutes and continue to season with sea salt and freshly ground black pepper as needed to taste. 

    Transfer green bean mixture to a baking dish, and place in oven to cook for 25 minutes. 

    While green beans bake, prepare fried onions IF making homemade. If using pre-prepared fried onions, feel free to skip down the last sentence.

    In a medium bowl, combine all dry ingredients (coconut flour through paprika). Then begin to add sparkling water and whisk while you add. You’re looking for a watery pancake batter consistency - add only enough water until you reach that consistency. 

    Heat avocado oil in a large skillet over medium high heat, once the oil begins to shimmer, you’re ready to start frying. 

    Dip onion rings into batter, coat fully, and then fry in skillet. Continue to do so until all onion is battered and frying - you can coat several rings to save time. Fry for 3 to 4 minutes or until onions have become golden brown. 

    Gently transfer onions to a paper towel lined plate.

    After green beans have baked for 25 minutes, add fried onions on top and bake for another 10 minutes. Then remove and serve!

    NUTRITION FACTS

    Amount per serving: Calories 472

    % Daily Value*

    Total Fat 34.8g 45%; Saturated Fat 23.6g 118%; Cholesterol 16mg 5%; Sodium 369mg 16%; Total Carbohydrate 31g 11%; Dietary Fiber 6.1g 22%; Total Sugars 6g; Protein 6.5g; Vitamin D 0mcg 0%; Calcium 76mg 6%; Iron 3mg 15%; Potassium 748mg 16%

     

    Want to try 15 of Dr. Anna's Favorite Keto-Green recipes? Click here NOW

    Dr. Anna Cabeca

    Dr. Anna Cabeca

    Dr. Anna is a Triple Board Certified OB/GYN, Anti-Aging Medicine expert, and author of the best selling book, The Hormone Fix.

    Dr. Anna helps women heal the 9 most dreadful symptoms of menopause with natural, safe solutions. Follow her for content on hormonal imbalances, vaginal dryness, menopause (and more) that are medically backed, and created to empower women — not just treat them.