Keto Green Bean Casserole

Keto Green Bean Casserole is a holiday staple in most American households but those canned soups can be loaded with carbs! Try our "ketofied" version and let us know what you think! When you make this

recipe, plan to make our Keto Creamy Mashed Cauliflower and Gravy because these two are the perfect combo!

Our beginner's ketogenic diet plan is the perfect starting point for those new to the diet and want to ensure they are starting off on the right foot.

Keto and Ketosis:

The basic principle of the keto diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on other low carbohydrate diets, don't quite understand ketosis and why it works.

Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.

The keto diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.

Ketones are a normal and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the keto diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.

There is a common misconception that following a ketogenic diet is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.

In the Atkins diet book, Dr. Atkins suggests using ketone-testing strips to determine your state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.

Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won't need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.

Ketone strips will let you know if you are progressing but they are eventually meaningless. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you've just exercised a few hours before using the strips, you may not see purple.

Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water.

Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then youíll see a dark purple result. Use the strips as a guide, but donít get hung up on the color.

Reaching a state of ketosis is key to success on the keto diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow the eating plan correctly and use the ketone testing strips as needed.

Remember to always seek medical advice before starting any diet! 

Keto Green Bean Casserole:

Keto green bean casserole is so close to the original that I don't think anyone at your table will know it's keto. If you usually add cream of mushroom to your casserole you can add thinly sliced mushrooms to your recipe. Just remember to add that into your final carb count (don't worry, it won't add much). 

Be sure to check out our Keto Thanksgiving Dinner page for all holiday recipes. 

Keto Green Bean Casserole Ingredients:

Makes 6 servings
6 Net carbs/serving

1 lb. Green beans trimmed
2 Tbsp. Butter
½ C. Onion chopped
1 tsp. Minced garlic
½ C. Heavy whipping cream
4 oz. Cream cheese
4 Strips bacon cooked and crumbled
Salt and pepper to taste
¼ C. Grated parmesan cheese
½ C. Crushed pork rind crumbs

Keto Green Bean Casserole Directions:

1. Preheat the oven to 350 degrees.

2. Cook bacon and drain grease (save for gravy). 
3. In a pot, bring the beans to a boil for 5 minutes. Remove them from the heat at the end of the cooking time, drain and immediately rinse in cold water to stop the cooking process.
4. In a skillet over medium-high heat, melt 2 tablespoon of butter.
5. Add the onions to the skillet, and cook until they begin to soften.
6. Mix in the minced garlic, and cook for 30 seconds longer.

7. Reduce the heat to medium, and mix in the cream cheese and heavy whipping cream. Stir to combine until the cream cheese is completely melted, and the mixture has thickened.
8. Pour the green beans into the skillet with the sauce mixture, and toss to combine.

9. Place the sauce covered green beans into a small baking dish.

10. Mix together ½ cup of crushed pork rind crumbs and ¼ cup of grated parmesan. Sprinkle this mixture on top of the green beans.

11. Bake the keto green bean casserole for 20-25 minutes until bubbling.
12. Remove, and serve with some crumbled bacon on top if desired.

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