How to Make Green Bean Casserole Lower in Carbs and Healthier

The Carb Count of Classic Green Bean Casserole

A standard green bean casserole recipe contains about 36 grams of net carbs per 1 cup serving. This carbohydrate count comes from:

• Canned fried onions
• Canned cream of mushroom soup
• A bit from the green beans themselves

Breaking Down the Carb Count

Let's analyze the carb contents of each component of green bean casserole:

Fried Onions

The crispy fried onions on top contribute about 14 grams of net carbs per 14 cup. They're coated in flour then fried in oil, which leads to a higher carb content.

Cream of Mushroom Soup

Many recipes call for 1 can (about 10 ounces) of cream of mushroom soup per 4 cups of beans. The soup adds roughly 16 grams of net carbs and provides a good amount of the casserole's fat and calories too.

Green Beans

Finally, the green beans themselves contain about 6 grams of net carbs per cooked cup. So they're relatively low carb compared to the other ingredients.

What is Considered Low Carb?

To determine if a food is low carb, look at the net carbs, which are the total carbs minus fiber. Generally:

• Less than 10 grams of net carbs per serving is very low carb
• 11 to 19 grams of net carbs per serving is considered low carb
• 20 to 49 grams of net carbs is moderate carb

So with 36 grams of net carbs per serving, classic green bean casserole would not be considered low carb.

How to Make Green Bean Casserole Lower Carb

Luckily, it's possible to prepare green bean casserole with far fewer net carbs. With simple ingredient swaps and smart recipe adjustments, you can enjoy this Thanksgiving favorite without spiking your blood sugar.

Use Lower Carb Soup

Substitute higher carb cream soups for a lower carb alternative. Options include:

• Mushroom soup: 8 grams net carbs per 12 cup
• Broccoli cheese soup: 9 grams net carbs per 12 cup
• Cauliflower soup: 5 grams net carbs per 12 cup

Skip the Fried Onions

The fried onions really pack in the carbs. Try substituting for crunch and flavor:

• Sliced almonds: 2 grams net carbs per 2 tablespoon
• Crushed pork rinds: 0 grams net carbs per 14 cup
• Parmesan cheese: less than 1 gram per 2 tablespoons

Use Lower Carb Beans

Rather than regular green beans with 6 grams of net carbs per cup, switch to a lower carb bean like:

• Wax beans: 4 grams net carbs per cup
• Soybeans (edamame): 4 grams net carbs per cup
• Green soybeans: 3 grams net carbs per cup

This further reduces the carb count per serving.

Adjust Serving Sizes

Smaller serving sizes = less carbs per serving. Rather than heaping plates, serve green bean casserole:

• In mini ramekins
• On appetizer spoons
• As individual portions in muffin tins

This way people still enjoy the dish without overdoing the carbs or calories.

9 Healthier & Lower Carb Green Bean Casserole Recipes

Looking for more green bean casserole recipes that are lower carb and healthier too? Here are 9 tasty options with nutrition info included:

1. Easy Low Carb Green Bean Casserole

This simplified version skips the soup and uses green beans, bacon, walnuts, and Parmesan cheese for an easy appetizer-style bake. Makes 6 servings:

• 17 grams net carbs per serving
• 176 calories
• 16 grams fat
• 6 grams protein

2. Keto Green Bean Casserole With Chicken

Shredded chicken and cream cheese lend extra protein to this keto, gluten-free casserole. Makes 8 servings:

• 10 grams net carbs
• 331 calories
• 26 grams fat
• 24 grams protein

3. Vegan Green Bean Casserole

This dairy-free, vegetarian green bean casserole uses almond milk, vegan cheese, and veggie crumbles. Makes 8 servings:

• 15 grams net carbs
• 168 calories
• 8 grams fat
• 6 grams protein

4. Instant Pot Green Bean Casserole

Cook the green bean mixture right in the Instant Pot! Top with fried shallots for crunch. Makes 6 servings:

• 13 grams net carbs
• 195 calories
• 14 grams fat
• 6 grams protein

5. Loaded Cauliflower Green Bean Casserole

With riced cauliflower, bacon, and two kinds of cheese, this Recipe Inspired dish doesn't skimp on flavor! Makes 8 servings:

• 9 grams net carbs
• 189 calories
• 15 grams fat
• 10 grams protein

6. Easy Low Carb Bacon Green Bean Casserole

Another simpler, lighter option without soup from Allrecipes. Makes 8 servings:

• 6 grams net carbs
• 102 calories
• 7 grams fat
• 5 grams protein

7. Southern-Style Green Bean Casserole

This Food Network recipe uses reduced fat ingredients but keeps the flavor. Makes 10 servings:

• 13 grams net carbs
• 168 calories
• 8 grams fat
• 7 grams protein

8. Instant Pot Keto Green Bean Casserole

Use your Instant Pot to cook this cheesy, keto green bean casserole from I Breathe I'm Hungry. Makes 6 servings:

• 8 grams net carbs
• 285 calories
• 24 grams fat
• 13 grams protein

9. Healthier Classic Green Bean Casserole

Enjoy all the traditional flavors but made with reduced sodium and fat from Campbell's Soup. Makes 12 servings:

• 16 grams net carbs
• 137 calories
• 5 grams fat
• 5 grams protein

Finding the Right Balance for You

Green bean casserole can absolutely be enjoyed as part of low carb, ketogenic and diabetic diets when made properly. Choose sensible portions and use ingredient swaps to keep the carbs, calories, fat and sodium in check.

No need to feel deprived of this nostalgic dish. With some simple recipe tweaks you can now include green bean casserole on your holiday table!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.