Keto Chicken Green Bean Casserole Recipe [Dairy-Free]
Green bean casserole is a holiday favorite. Volunteer to make this keto chicken green bean casserole recipe for your special gathering so everyone can enjoy this low-carb twist on an old favorite!
What’s Lurking in “Regular” Green Bean Casserole
Not only is your traditional green bean casserole not keto, but it’s also just not healthy.
The green beans are swimming in cream of mushroom soup. While that doesn’t seem particularly suspicious, there are some less than desirable elements in most varieties.
First, off, cream of mushroom soup often contains vegetable oil, which is just not good for you. Vegetable oil is highly processed with harsh chemicals. There are much better options available, including the coconut oil used for this recipe.
You also have the issue of flour and starch to contend with. While they give creamy soups their thick texture, they also dish up a bunch of carbs.
Also in the mix is monosodium glutamate and “flavoring,” which doesn’t sound promising.
You’ll be much better off cooking up something yourself that is fresher and closer to nature. Enjoy more food, more flavor, more nutrients, and fewer chemicals.
How I Made Green Bean Casserole Keto
Green bean casserole is notoriously creamy. That’s a signature feature of the dish, and one I sought to re-create with this keto version.
I don’t love cream of mushroom soup because of what’s in it, so I used coconut cream instead.
To “make” coconut cream, refrigerate two cans of coconut milk. The cream will rise to the top after it’s been chilled for at least eight hours.
This will give your casserole the proper texture. And don’t worry – it won’t taste tropical. You’ve got plenty of other flavors that are joining the party.
There’s another twist on this green bean casserole. I added chicken, so if you’d like you can serve this as a main course rather than a side dish.
I think chicken does a lot to improve the flavor of the dish, and you get some protein to boot.
Garlic, onions, and parsley enhance and finish the recipe and take it from average to exceptional.
Note: Make sure you grease your baking dish with some coconut oil. I forgot this step the last time I made this and let’s just say it wasn’t pretty.
Getting Started on Keto
If you’re just dipping your toes into the keto pool, I know how overwhelming it can be. Don’t be deterred!
I wrote a post with step-by-step instructions on how to approach a ketogenic diet. I present three different ways to get started so you can find the method that works best for you.
A classic side dish made into an entrée.
- 4 Tablespoons (60 ml) coconut oil, to cook with
- 2 chicken breasts, diced
- 1/2 onion, peeled and chopped
- 1 lb (450 g) green beans, chopped
- 4 cloves of garlic, peeled and minced
- 2 Tablespoons of fresh parsley (2 g), chopped
- 1 cup (240 ml) of coconut cream (from the top of 2 cans of refrigerated coconut milk)
- Salt and pepper, to taste
- Preheat oven to 400 F (200 C).
- In a large pan, melt the coconut oil over medium-high heat. Add the chicken, onions, and green beans. Saute until the chicken is cooked and the vegetables are soft.
- Add the garlic, parsley, and coconut cream. Stir to combine. Season with salt and pepper to taste.
- Pour mixture into a greased baking dish and bake for 20 minutes until the chicken is cooked through.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 463
- Sugar: 1 g
- Fat: 35 g
- Carbohydrates: 12 g
- Fiber: 5 g
- Protein: 28 g