![]() Preheat oven to 475 F. With a mandoline thinly slice 2 of the Onions, you want them paper thin. Add sliced Onions, 1 tsp Sea Salt, Rice Flour and Panko to a large ziplock bag and shake well so the Onions get coated. Start by adding Cashews to a heat proof bowl and cover with boiling water, let soak for at least a half hour. Lately I have spotted gluten free French fried onions, but I think the homemade fried onions taste so much better! How to Make Gluten Free Dairy Free Green Bean Casserole Typically a classic Green Bean Casserole has French fried onions in it which of course has gluten. Making the Green Bean Casserole Gluten Free I did this by creating a super yummy and creamy Cashew Sauce. The main dairy ingredient to replace in a classic Green Bean Casserole is the milk and canned soup. Making the Green Bean Casserole Dairy Free ![]() And let me tell you… this turned out way better than the original version! It does take a little more time to make, but it is totally worth it! I call it a labor of love. Reheat: Place the casserole in the oven at 350 degrees F, until hot.So I decided to create my own concoction to keep it gluten free for me and dairy free for my son.Then, add the topping and bake again to brown the topping. If you’ll be making it ahead, it’s best to freeze without the topping, so that you can stir the casserole after heating it. Freeze: Keep the casserole in the freezer for up to 2-3 months.When you’re ready to serve, make the onion topping and bake the gluten-free green bean casserole. Either way, store whatever you prep ahead in the refrigerator for up to 2-3 days. Make ahead: You can make the whole thing ahead (assemble all of it), or just make the components and store those separately (make the creamy mushroom soup, saute the mushrooms and onions, and cook the green beans).Or use them to make leftover Thanksgiving casserole! Store leftovers: Store leftovers in an airtight container in the fridge for 2-3 days.□ You can also cut them slightly smaller, into bite-sized pieces. Feel free to skip trimming if you prefer, or just want to save a little extra time. It’s up to you! You may notice that I did in the photos. One cup of green beans has 4 grams net carbs. Yes, green beans are low carb, which makes them perfect for low carb green bean casserole. What a difference! Are green beans low carb? However, each serving of this keto green bean casserole recipe has 7 grams net carbs. The average green bean casserole has 20 grams of carbs per serving. This version uses homemade soup and crunchy onions, which makes it a great gluten free, healthy, low carb, and keto option. Traditional green bean casserole is not keto friendly, as it’s made with cream of mushroom soup and topped with fried onions, both of which are made with wheat flour. The good news is, it’s actually really easy to make your own low carb gluten-free green bean casserole! The main sources of carbs and gluten are the sauce (often using starchy, processed, canned cream of mushroom soup) and the topping (usually with breadcrumbs). Yes, this keto green bean casserole recipe is healthy! Many green bean casserole recipes aren’t, though. Bake the gluten-free green bean casserole until the topping is golden.įrequently Asked Questions Is green bean casserole healthy? Dried Minced Onion – This is the base of our french fried onions topping.If you want even more crunch, replace half of it with crushed pork rinds. Wholesome Yum Almond Flour – This super fine almond flour offers the best flavor and texture.The soup also provides all the flavor needed, so you don’t need to add any additional salt or pepper to the recipe. The pureed mushrooms naturally thicken it, but you could also melt some cream cheese into it if you like the flavor. I make my own keto cream of mushroom soup instead, which is a combination of mushrooms, onions, garlic, chicken broth, heavy cream, and almond milk. Cream Of Mushroom Soup – Unfortunately, most mushroom soup options I’ve seen at the store contain starchy thickeners and artificial ingredients, so I don’t recommend getting this from a can.I don’t recommend canned green beans as the texture is worse, but if you want a shortcut, feel free to use those and you can skip the step of cooking the beans. Green Beans – Fresh green beans work best (I like to buy them trimmed to save time), but frozen will do if that’s all you have.They need to be sliced, so I buy pre-sliced for convenience. Mushrooms – Use white button or baby bella mushrooms. ![]() Onion – I recommend a white onion, but yellow onions are fine, too.Avocado Oil – I like the neutral flavor of avocado oil, but olive oil will work as well.For measurements, see the recipe card below. This section explains how to choose the best ingredients for keto green bean casserole, what each one does in the recipe, and substitution options. Gluten-Free Green Bean Casserole Ingredients
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