How Many Carbs in Green Bean Casserole? Keto Holiday Recipes

Carb Count in Traditional Green Bean Casserole

In a traditional green bean casserole made with canned soup and fried onions, the carb count comes mostly from:

• Canned cream of mushroom soup - A 10.75 oz can contains around 15g net carbs.
• Green beans - 1 cup of canned or steamed fresh green beans has 5-7g net carbs.
• Fried onions - Fried onion toppings add around 15g net carbs per 12 cup.

For a 9x13 casserole, the total carb count lands around 40-50g net carbs for the entire dish.

So if you are eating a standard 1 cup serving of green bean casserole with canned soup and fried onions, you'll get around 13-16g net carbs per serving.

Net Carbs vs Total Carbs

Remember to pay attention to the net carbs rather than just total carbs. Net carbs account for fiber by subtracting grams of fiber from the total grams of carbs.

Since fiber is indigestible and doesn't raise blood sugar like other carbs, net carbs give a more accurate picture of a food's impact on blood sugar and insulin.

Low Carb Green Bean Casserole Options

To lighten up this holiday favorite, there are several great options for creating green bean casserole with fewer carbs:

Use Low Carb Cream Soup

Canned cream soups are convenient but loaded with carbs. Making your own cream soup with lower carb ingredients cuts carbs significantly:

• Replace flour with xanthan gum as a thickener
• Use almond milk or heavy cream instead of high-carb dairy milk
• Skip starchy root vegetables like potatoes; opt for low-carb veggies like cauliflower or celeriac

Homemade mushroom "cream" of soup can have just 3-5g net carbs per 1 cup serving versus 15g in canned.

Choose Low-Carb Onions

Carb-conscious options for onions include:

• Sauteed onions - Add flavor without deep-frying. 3-5g net carbs per 1/2 cup.
• Caramelized onions - Sweetened slowly over low heat. Around 5g net carbs per 1/2 cup.
• Dehydrated or crispy fried onions - With only 2g net carbs per 1/4 cup, these are a great topper option.

Use Lower-Carb Green Beans

Fresh green beans have slightly fewer carbs than canned at around 5g per cup. For even less carbs, try these swaps:

• Green beans - 5g net carbs per 1 cup
• Asparagus - 3g net carbs per 1 cup
• Broccoli - 3g net carbs per 1 cup
• Cauliflower - 2g net carbs per 1 cup

Boost Fiber with Low-Carb Thickeners

Adding fiber to your green bean casserole can lower net carbs. Options include:

• Psyllium husk powder
• Chia seeds
• Ground flax seeds
• Xanthan gum
• Guar gum

These thicken the casserole while adding more fiber to reduce net carbs.

Swap Starchy Binders for Low-Carb Alternatives

Skipping breadcrumbs, crackers, or other starchy binders in favor of low-carb options can save carbs:

• Crushed pork rinds
• Chopped nuts like almonds or walnuts
• Flax meal
• Coconut flour
• Almond flour

9 Low-Carb Green Bean Casserole Recipes

Here are some tasty and creative options for lightening up green bean casserole:

1. Keto Green Bean Casserole

This keto and low carb version uses cauliflower, mushrooms, and bacon for tons of flavor. Just 6g net carbs per serving.

2. Vegan Green Bean Casserole

By using coconut milk, vegan cream cheese, and mushroom broth, this green bean casserole is dairy-free and plant-based.

3. Instant Pot Low Carb Green Bean Casserole

This easy Instant Pot recipe uses cauliflower, chicken broth, cream cheese, and green beans for a quick low-carb casserole.

4. Bacon Green Bean Casserole

Crispy bacon gives this dish a smoky flavor. Plus parmesan cheese and almond flour cut the carbs.

5. Green Bean Casserole with Caramelized Onions

Caramelized onions add sweetness without deep frying. Just a handful of ingredients keeps it simple.

6. Cheesy Green Bean Casserole Dip

All the flavors of green bean casserole in quick and easy dip form. Perfect for snacking.

7. Cauliflower Green Bean Casserole

With riced cauliflower standing in for some of the green beans, this version is lower in carbs than the classic.

8. Green Bean Casserole with Fried Leeks

For a twist, fried leeks add crunchy onion flavor. Plus this recipe is Whole30 approved.

9. Easy Low Carb Green Bean Casserole

Just 10 ingredients make this dish fast and simple to throw together. Nice and creamy but lighter than traditional.

Tips for a Lower-Carb Green Bean Casserole

With a few easy swaps, you can still enjoy the comfort of green bean casserole without all the carbs. Here are some tips:

• Make your own low-carb cream soup base.
• Use alternative lower-carb veggies like cauliflower.
• Swap starchy binders for nuts, pork rinds, or low-carb flours.
• Choose caramelized, sauteed, or dehydrated onions over fried.
• Add fiber from psyllium husk, chia seeds, or xanthan gum.
• Flavor with olive oil, bacon, mushrooms, and spices instead of heavy cream.

With a few modifications, you can definitely enjoy green bean casserole on a low-carb diet. A one cup serving of a lower-carb recipe can clock in at around 5-10g net carbs instead of 15-20g in traditional recipes.

So go ahead and whip up this holiday favorite. Just be mindful of your portions and balance it out with low-carb foods for the rest of your meal.

And if you want an even lighter option, try substituting green beans with cauliflower florets or broccoli to ratchet the carbs down even further.

Don't deprive yourself of time-honored traditions. With a few easy ingredient swaps, you can enjoy green bean casserole along with everyone else while still sticking to your low-carb diet.

The holidays are about more than just the food after all. With delicious low-carb recipes, you can focus on the moments and memories that really matter most.

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.