Avoiding wheat doesn’t mean you have to miss out on classic dishes. This homemade gluten free green bean casserole is perfect for holidays and every day.
Going without gluten is tough when you’ve grown up eating sandwiches, pasta, and sauces thickened with flour. At first, it can seem downright impossible to make the change.
But in there are a lot more options these days as people move to a wheat free diet. However, many of the gluten-free foods you find in the stores may not be the healthiest options.
First of all, they are often loaded with carbs and unnecessary ingredients. That’s why it’s better to make your own foods from fresh whole food ingredients.
As we are preparing for the holidays, we came up with this homemade gluten-free green bean casserole. It’s made with a low carb cream of mushroom soup made from scratch. But it works great with a paleo friendly dairy free soup too.
Why make homemade gluten free green bean casserole
The classic green bean casserole that we grew up on was made with a canned condensed soup and canned fried onions. It’s the standard Campbell’s recipe that many people still serve every Thanksgiving.
However, if you look at what’s in the canned soup it contains things like vegetable oil, modified food starch, wheat flour, and MSG. Those are all things that you want to avoid on a low carb gluten free diet.
The ingredients in the canned fried onions isn’t as bad, but there is wheat flour and soy flour used in the crispy coating. That’s why we avoid it too and make our own fried onions for our homemade gluten free green bean casserole.
How to make your own low carb green bean casserole
If you make the cream of mushroom soup ahead, the process for making the casserole from scratch isn’t much different from the classic recipe. However, there is more prep time involved as you have to make your own onions.
That’s why we always make up a batch of the creamy keto soup beforehand and reserve the amount of soup needed for the low carb green bean casserole. The soup freezes well so it can be made way in advance if you want.
For the fried onions, we use half a yellow onion that’s dipped in egg and coated with a mix of almond flour, garlic powder, salt, paprika, and black pepper. We then cook the coated onions in hot coconut oil until they are nice and crispy.
After the onions are cooked, the pan is deglazed with some chicken stock. Then, the green beans are stirred in to cook them before baking. The cooked green beans are then placed in a 9×13-inch casserole pan and mixed with the mushroom soup.
The green bean mixture is topped off with the fried onions and then the gluten free green bean casserole is baked at 350°F for 20-25 minutes. After baking, it’s ready to enjoy!
To make the casserole easier to scoop and eat, it helps to cut up the green beans before cooking. And, adding in some bacon with the green beans can really up the flavor.
If you don’t like mushrooms, a cream of chicken soup works well too.
- 2 tablespoons Coconut oil
- 3 large eggs, whisked
- 1/2 medium yellow onion, ½” slices
- 1/2 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon paprika
- pinch black pepper
- 1/2 cup chicken stock
- 2 pounds green beans, trimmed and washed
- 3 slices bacon, cooked and diced
- 1 1/2 cups low carb cream of mushroom soup, see note
- Preheat oven to 350.
- In a large skillet, heat up coconut oil.
- In a shallow dish, place eggs.
- In a second shallow dish, place almond flour, garlic powder, salt, paprika and pepper. Whisk together.
- Dip onions into eggs, toss in flour mixture and place into skillet.
- Fry onions for 2-3 minutes per side, flipping to other side until browned.
- Remove from skillet and allow to dry on paper towel, sprinkle with salt.
- Once all onions have been made, deglaze pan with chicken stock.
- Toss green beans in skillet to coat and stir in bacon.
- In 9x13 casserole dish, place green beans and toss green beans in cream of mushroom soup.
- Place fried onions on top of even layer and bake for 20-25 minutes.
Serving Size:1/2 cup
Amount Per Serving: Calories: 80 Total Fat: 5g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 33mg Sodium: 184mg Carbohydrates: 5g Net Carbohydrates: 3g Fiber: 2g Sugar: 2g Sugar Alcohols: 0g Protein: 3g