Keto Green Bean Casserole

Keto Green Bean Casserole

July 19, 2019 54 By William Morgan


Hey, today we’re making something that is
absolutely delicious, low carb, and something
that a lot of people would love to have during
Thanksgiving.
We’re doing a green bean casserole.
Which my husband told me, this is the only
thing he wants to eat, 24×7.
He absolutely drools over this and loves it.
Back!
Back!
Back!
So, we’re going to make this today in my low
carb kitchen.
All right, I just started steaming my green
beans.
I like them a little firm.
More-so than overly tender, but that’s the
way I’m cooking it.
Cook them the way you like to cook them.
When they’re done, they’re going to come off,
and I’m going to mix them with some bacon
— yes, bacon, I love bacon.
But anyway, I wanted to sort of go over the
ingredients for the sauce, and the sauce is
actually going to be cooked on the stove.
And the reason for that is this guy, which
is … I’m using full fat cream cheese, and
I’m using about 4.5-5 ounces of it.
I’m also going to be adding in some regular
cheese, some cheddar cheese and some grated
parmesan.
I’ve got some chicken broth that’s going to
go in there, for flavor — there’s a lot of
flavor here, but part of that flavor is going
to be some sautéed onions and some garlic
that I’ve already minced.
Part of it is going to be … healthy fat
… it’s going to be butter.
You don’t have to use butter since I cooked
in bacon … I cooked it on the pan instead
of in the stove, I would have rendered the
bacon fat that way, but I’m going to use butter
instead, that’s ok.
I’ve got pink Himalayan salt, I’ve got black
pepper, I’ve got a heaping teaspoon of dijon
mustard, half a lemon — I’m going to use
the liquid from that — and I also have some
Worcestershire sauce, I’m gonna use a little
bit of that.
I want a smokey flavor so I’m using some liquid
smoke, and I’m using boxed wine!
A chardonnay, and if you do cook with wine,
it’s always best to go small because then
otherwise you’ve just got a bottle open … although
we can always drink the bottle.
Just count the carbs if you do that.
So, with that, while my beans are steaming
I’m going to go ahead and get started on the
sauce over at the stove.
All right, my butter is all melted you see
it bubbling.
I have this over a medium heat, and I’m just
going to go ahead and sauté the onions in
the butter for about a minute or two, I just
want them softened.
All right, the onions are pretty soft.
I’m going to go ahead and add my minced garlic,
I’m only using one garlic clove.
I’m going to mix that in there and I’m going
to sauté this for about a minute.
Mix it all up, break apart that garlic.
Mmm … and it’s fragrant.
All right, garlic’s been on for a minute.
I’m adding the juice from half a lemon.
Always tip, just in case.
Now I’m going to add 3 tablespoons of wine.
Again, I’m using a white wine, I’m using a
chardonnay.
You want something dry, and what you’re gonna
do is you’re going to let this cook until
the alcohol goes out.
And that’s about a minute, it doesn’t take
long.
Next thing I’m going to do is I’m going to
add my broth.
I’m going to let it heat up one more time
before I add in the cream cheese.
You really want that cheese to melt and break
apart.
The broth took down the temperature, I’m going
to bring it back up.
So, I took the beans off.
As you can see, my broth and my mixture right
here is very hot.
I’m going to go ahead and add in the cream
cheese.
When you do the cream cheese … that’s a
very thin piece but I’m breaking it up … you
wanna cut it into small squares.
And I should add, it’s at room temperature.
Or at least, I let it come up to room temperature,
so it’s been sitting out for about an hour
before cook.
So I’m going to start breaking it up.
It’s getting even softer as we’re in here,
and I’m going to stir, and basically what
I’m doing now is I’m just melting the cream
cheese.
Ok, I’m going to turn the temperature down
slightly, because I don’t want it as bubbly.
Remember, I had it at a medium so I’m just
turning it down a notch or so.
But what I’m going to do now, as you can see
it’s gotten a little bit thicker.
The cream cheese is melted, I’m going to go
ahead and add the rest of my cheese.
And like I said, I’m using parmesan and cheddar.
I do have a little bit of the cheddar reserved
because I’m going to use that as part of my
topping.
But right now, I’m just going to do this and
melt and it’s melting pretty fast, you can
se it’s pretty thick.
Which, again, is what I want.
But I wanna make sure that the cheddar and
the parmesan are pretty much melted before
I start adding in the other ingredients.
Everything is all melted, all set, I’m going
to go ahead and add my mustard.
So here’s the Worcestershire going in.
And then a few dashes … a few squirts of
the liquid smoke.
And this is really what helps give it a very
smokey, oniony taste too, these two ingredients.
Ok, I got my green beans in here, they look
really good.
I got … adding my bacon.
Get in there!
And I’m using about six slices of bacon, roughly.
If you want to use more, because you know,
who doesn’t want to use more bacon?
Go right ahead.
So I went ahead and just sort of mixed this
together.
I’m now going to grab my sauce and I’m going
to pour my sauce, my cheese sauce, in here.
I’m going to start mixing it.
What I’m going to do now is I’m going to go
ahead and add my salt and pepper to it.
Mix that all in.
Mix that really good.
I should say that this would work … if you
don’t like green beans, use it with cauliflower,
use it with broccoli, Brussels sprouts.
Asparagus.
Whatever you like.
Just pick a veggie that’s low in carbs and
high in fiber.
It smells really good.
I’m going to go ahead and get this in the
baking dish and then we’re going to work on
the toping with the secret ingredient.
All right, I’ve already gone ahead and added
the extra cheese I had for the top of my green
bean casserole.
But, what I’m going to do for the topping
is use pork rinds instead of flour-covered
onions.
Now, if you’re freaking out by the pork rinds
don’t.
They’re very … it’s a low carb hack.
A lot of people use them as croutons, they’re
crunchy … best of all there’s no carbs to
them.
And you actually get a whole lot because they’re
so light.
You just don’t want to overdo it because you
really can easily … like a potato chip,
you can eat way too much of it.
And all it is … it’s fried pork skin, so
don’t let that freak you out.
it is what it is.
First of all, is I’m going to go ahead and
… I have to smash the pork rinds.
You can’t just leave them that big and fluffy.
You could if you wanted to.
I’m going to get out the air as much as possible.
Hopefully I don’t pop the bag.
But you start smashing them.
And the next thing I’m going to do is I’m
going to use my rolling pin.
Since it’s heavy enough … because you really
want crumbs.
So that should do it.
They’re nice and small!
All nice and crispy, little, there’s some
different sizes but that’s what you want.
I’m going to go ahead and season it.
And this is the seasoning that I made … and
I showed you in the video and I’ll link to
it.
But this is my house seasoning.
I’m going to use half a teaspoon, which is
a serving size.
I’m going to use that.
And then, I’m also going to start with a half
a teaspoon of avocado oil.
It gives it a little bit of a nutty feel to
it.
Actually I’m going to add more.
Now just go ahead and use your fingers.
Mix it all together with the fat.
I may even add a little bit more.
So now what you do, once they’re oiled, is
you just put these … you just sprinkle them
on top.
And they’re just going to bake on top and
the nice thing is they stay crunchy.
Which is really, really nice.
So, this is going to go in the oven for about
twenty minutes at 350.
Actually I’m going to put it in once my chicken
thighs are out of the oven.
But it’s going to go in for twenty minutes
and it’s going to come out and just be absolutely
delicious and smell wonderful.
All right it’s been twenty minutes, it’s out
of the oven, it smells delicious, it looks
great.
The … if you can’t tell, I’m going to touch
it slightly, but this, the pork rinds, they
stayed nice and crisp.
Which is awesome.
And we’re having it with chicken tonight.
So I’m going to go ahead and scoop out just
a little bit for my dish.
So I can see what it looks like.
Actually, I’m going to grab and brace the
hot dish.
Oooh, look at that creaminess.
And I’m just going to go ahead and put it
there.
So, that is how you make a low carb green
bean casserole.
And it’s a great dish, and you can definitely
make this and have it for Thanksgiving.
And you can play with it, add different vegetables
if you prefer other than green beans.
But it will knock your socks off.
Having said that, if you like the video, subscribe,
give it a thumbs-up, and … I’ll see you.