Low Carb Green Bean Casserole with Crispy Onions
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Do you love the texture of that old-fashioned green bean casserole recipe made with canned cream soup that most people know and love? Then, this is the best low-carb version you want to try.
If you are carb-conscious but still want to enjoy a side of green bean casserole, especially during the holidays, this dish sets itself apart thanks to the most delicious homemade fried onions recipe you’ll ever try.
What Is Green Bean Casserole?
Green bean casserole is an American classic casserole dish that is served as a side dish to holiday main courses, particularly Thanksgiving and Christmas.
It has green beans mixed with a cream-based mushroom sauce (traditionally a can of Cream of Mushroom Soup), and it’s topped with crispy fried onions just before popping it in the oven.
Everything is baked together into a casserole, and then spooned onto a plate with turkey and other holiday fixings. The finished dish is rich and creamy with a slightly crunchy topping.
Why Do I Want To Make Crispy Fried Onions From Scratch?
While it might seem like a lot of extra work to make your own fried onions, it’s a very simple process that won’t take you long. Most recipes, even low-carb ones, use French fried onions in a can, which are pretty low-carb but contain wheat and gluten. So if you need to avoid those for any reason, it’s worth trying at least once. Then you’ll get hooked and make them again and again with ease and efficiency.
Can Green Bean Casserole Be Made Ahead?
Yes it can! While you will want to keep the onions off the casserole until you are ready to bake it, there are a few ways to get most of this done ahead of time.
- Prepare the green beans and everything but the crispy fried onions in a casserole dish up to two days ahead of time.
- Make your crispy fried onions up to 5 days ahead of time and store them in an airtight container in the fridge until you are ready to use them.
- Last minute, you can simply sprinkle the onions over the casserole and pop it into a preheated oven.
What To Serve With Green Bean Casserole
Traditionally, green bean casserole is served with Thanksgiving turkey or with a Christmas ham. It pairs well with any of the traditional American holiday side dishes such as sweet potato casserole and cranberry sauce.
However, if you are making this outside of the holiday season, some ideas for dishes to serve this with are:
- Roasted chicken
- Grilled chicken
- Salmon
- A steak
- Beef tenderloin
- Meatballs
- Cauliflower mash
- Roasted brussels sprouts
Can I Use Fresh Green Beans?
This recipe was tested with both fresh and canned beans. While you can certainly use fresh beans, canned green beans turned out to be the clear winner for both flavor and texture.
Ingredients & Substitutions For Green Bean Casserole
High-quality oil, for frying – Choose whichever oil you are most comfortable using, but opt for lighter flavored oils.
Unsweetened almond milk – This one is harder to substitute, but not impossible. Use any milk you are comfortable using, but keep flavor in mind. Coconut milk probably wouldn’t taste great here.
White vinegar – In a pinch, you can use apple cider vinegar or white wine vinegar.
Whey protein powder – This should be unflavored and unsweetened.
Garlic powder – Or garlic granules. Avoid garlic salt.
Salt – Use whatever salt you normally cook with.
Cayenne pepper
Paprika – Regular, not smoked.
Onion – Slice these thin for the best results.
Sour cream
Mayonnaise – Look for mayo without added sugar.
Worcestershire sauce
Ground black pepper
Onion powder – Or onion granules.
Canned Italian green beans – Read the ingredients to avoid added sugar, which could make your casserole taste too sweet in this savory dish. The recipe calls for Italian green beans, but any variety of green bean will work here.
How To Make Green Bean Casserole with Crispy Fried Onions
Step 1
Heat ½ in ch of oil in a large deep skillet over medium heat.
Step 2
While the oil is heating, whisk together the almond milk and vinegar in a shallow dish. In a separate shallow dish, whisk together the whey protein, garlic powder, ½ teaspoon of the salt, cayenne pepper, and paprika.
Step 3
Dip a few onions at a time in the almond milk mixture, allowing the excess to drip back into the bowl then coat them in the whey protein mixture. Repeat until all of the onion slices are coated. (Tip: Use tongs or a fork because whey breading tends to be stickier than breading made with regular flour.)
Step 4
Preheat the oven to 350 F. Grease an 11 by 7-inch baking dish with oil.
Step 5
Place a single layer of breaded onion slices in the hot oil leaving space between them. Fry until golden brown on both sides, 3 to 4 minutes per side. Drain on a paper towel-lined plate. Repeat with the remaining breaded onion slices, adding more oil to the pan if needed.
Step 6
In a medium-size mixing bowl, stir together the sour cream, mayonnaise, Worcestershire sauce, remaining ½ teaspoon of salt, black pepper, and onion powder. Gently fold in the green beans until well combined.
Storing Leftover Green Bean Casserole
Store any leftovers in an airtight container and keep this in the fridge for up to 3 days.
Reheating Green Bean Casserole
Please note that this is best eaten the day you make it. But if you end up with leftovers, you can reheat this in an oven at 325 F. until warmed through. (about 20 minutes).
More Delicious Side Dishes
Keto Green Bean Casserole with Crispy Fried Onions
Ingredients
- High-quality oil for frying
- ½ cup unsweetened almond milk
- 1 tsp. white vinegar
- ½ cup whey protein powder unflavored and unsweetened
- ½ teaspoon garlic powder
- 1 teaspoon salt divided
- ¼ tsp. cayenne pepper
- ¼ tsp. paprika
- 1 medium onion thinly sliced
- ½ cup sour cream
- ¼ cup mayonnaise
- 2 tsp. Worcestershire sauce
- ½ teaspoon ground black pepper
- ¼ tsp. onion powder
- 2 14 ½ oz cans Italian green beans, drained
Instructions
- Heat ½ in ch of oil in a large deep skillet over medium heat.
- While the oil is heating, whisk together the almond milk and vinegar in a shallow dish. In a separate shallow dish, whisk together the whey protein, garlic powder, ½ teaspoon. Of the salt, cayenne pepper, and paprika.
- Dip a few onions at a time in the almond milk mixture, allowing the excess to drip back into the bowl then coat them in the whey protein mixture. Repeat until all of the onion slices are coated. (Tip: Use tongs or a fork because whey breading tends to be stickier than breading made with regular flour.)
- Preheat the oven to 350 F. Grease an 11 by 7-inch baking dish with oil.
- Place a single layer of breaded onion slices in the hot oil leaving space between them. Fry until golden brown on both sides, 3 to 4 minutes per side. Drain on a paper towel-lined plate. Repeat with the remaining breaded onion slices, adding more oil to the pan if needed.
- In a medium-size mixing bowl, stir together the sour cream, mayonnaise, Worcestershire sauce, remaining ½ teaspoon of salt, black pepper, and onion powder. Gently fold in the green beans until well combined.
Notes
Nutrition
Disclaimer: Nutritional information is included as a courtesy and is calculated to the best of my ability, using my preferred brands. I recommend calculation your own macros, as they can widely vary depending on the brands of ingredients you use.
Author: Natasha Newton (Natasha's Southern Flavor)
Natasha is the founder of Natasha’s Southern Flavor. She has a passion for sharing delicious family friendly low-carb recipes that are easy to make and use readily accessible ingredients. Natasha has published three bestselling cookbooks. Her books and recipes have been featured by CNET, Delish, Mindbodygreen, Parade and Women’s Health. She enjoys traveling and spending time with her husband, two adult children, and three furbabies.
Read more about Natasha here.