Lower-Carb Green Bean Casserole Recipe For A Healthy Holiday Meal

Understanding Carbohydrates in Green Bean Casserole

Green bean casserole is a beloved Thanksgiving staple in many households. This creamy, comforting dish typically consists of green beans, cream of mushroom soup, fried onions, and seasonings baked together in the oven. However, like many classic holiday recipes, green bean casserole can be high in carbohydrates from ingredients like flour and sugar in canned soups or crispy fried onions.

Counting Carbs in Green Bean Casserole Ingredients

When making green bean casserole, take a closer look at the carb counts of each ingredient:

Canned cream soups: Flour and sometimes sugar are commonly added to the base.
Fried onions: The crisp onions are coated in flour and oil before frying.
Green beans: Fresh or frozen green beans have about 5 grams of carbs per 1/2 cup serving.
Milk: Milk adds about 12 carbs per cup.

Strategies to Reduce Carbs in Your Casserole

Luckily, there are easy substitutions you can make to lighten up this hearty side:

Opt for reduced-fat and low-sodium cream soup options.
Use freshly fried onions instead of store-bought crispy onions.
Swap out all or part of the cream soup for Greek yogurt or cashew cream.
Choose low-carb thickeners like xanthan gum instead of flour.
Increase the amount of green beans to make it more veggie-centric.

How Many Carbs are in a Healthier Green Bean Casserole?

When you make your green bean casserole with fresh, whole ingredients instead of relying solely on canned soups and fried toppings, you can cut the carb count significantly. Here is an approximation of the net carbs* found in one cup serving of a lighter green bean casserole:

3 cups fresh green beans: 15 grams
1/2 cup sauted onions: 5 grams
1/2 cup plain Greek yogurt: 4 grams
1/4 cup Parmesan cheese: 1 gram
1/4 cup sliced almonds: 3 grams
Total net carbs: About 28 grams

*Note: Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates. The fiber content is unaffected by the body and should not count towards your daily carb intake.

Making a Lower-Carb and Nutrient-Packed Green Bean Casserole

This healthier homemade green bean casserole packs the comforting flavors we love while cutting back on carbs, sodium and fat. Fresh parsley adds a boost of vitamins and minerals.

Ingredients

Olive oil cooking spray
2 pounds fresh green beans, washed and trimmed
1 small onion, thinly sliced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 1/2 cups plain Greek yogurt
1/2 cup chicken or vegetable broth
1 teaspoon garlic powder
Salt and pepper
1/2 cup Parmesan cheese
1/4 cup parsley, chopped
1/3 cup almonds, sliced or chopped

Instructions

Preheat oven to 375F. Coat a 2 quart baking dish with cooking spray.
In a large pot, blanch green beans for 4 minutes until tender but still crunchy. Drain and set aside.
In a skillet over medium heat, cook onions, mushrooms and garlic in oil until softened, about 5 minutes.
In a large bowl, combine yogurt, broth and seasonings. Stir in veggie mixture and green beans.
Transfer mixture to prepared baking dish. Sprinkle Parmesan over top.
Bake for 25 minutes. Remove from oven and top with parsley and almonds. Enjoy!

This healthy twist on classic green bean casserole has all the comfort without the carb overload. With fresh foods and thoughtful swaps, you can still enjoy all the flavors of the season without the unnecessary extras.

FAQs

Why is traditional green bean casserole high in carbs?

The two main culprits are the canned cream soups that act as the sauce base and the store-bought fried onions topping. Flour, sugar, and other starches are often added to these convenient ingredients during manufacturing.

Can I make green bean casserole ahead of time?

Yes! You can prepare the entire casserole 1-2 days in advance. Simply store the assembled, unbaked casserole dish covered in the refrigerator. When ready to serve, allow it come up to room temperature before baking.

Can I freeze my homemade green bean casserole?

Absolutely. Allow the fully cooked casserole to cool completely before tightly wrapping in plastic wrap and foil. It will keep for 2-3 months in the freezer. Thaw overnight in the fridge before reheating prior to serving.

What are some other low-carb Thanksgiving options?

Besides lighter green bean casserole, you can opt for roasted Brussels sprouts, cauliflower mash, zucchini gratin, or spaghetti squash as lower-carb vegetable sides. Be mindful of gravies, dressings, pie crusts and other carb-heavy accompaniments as well.

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.