The keto diet is popular for its health benefits and proven effectiveness in weight loss. By focusing on high-fat, low-carb foods, the keto diet puts your body into a state of ketosis. Which allows it to burn fat for fuel instead of carbohydrates. As a result, people experience increased energy, mental clarity, and other benefits.
Some people find it hard to start living a keto diet. Because it can be hard to find foods that are good and fit the rules of the diet. A collection of delicious keto meals is vital to staying motivated and sticking to the plan. That’s where our scrumptious Keto Chicken and Green Bean Casserole comes in!
This comforting casserole is all smothered in a rich, creamy sauce full of flavor. It’s a delectable dish and a healthy option for those following a keto or low-carb lifestyle. Its mouth-watering taste and simple preparation are a staple in your meal rotation. We’ll show you how to make this delicious casserole with advice and adjustments. So, let’s dive in and discover how much fun it is to make this healthy and filling keto food!
Ingredients for keto chicken and green bean casserole
A. Main Ingredients:
- Chicken breasts or thighs (cooked and shredded)
- Succulent and tender, the chicken serves as the star of this casserole. You can choose between chicken breasts or thighs, depending on your preference. Both options are ketogenic and packed with protein, making them a great addition to your meal.
- Fresh green beans (trimmed and cut)
- Fresh green beans add a vibrant pop of color and a delightful crunch to this dish. They are low in carbs but high in fiber, vitamins, and minerals. So, making them an excellent choice for a healthy ketogenic side.
B. Creamy Sauce:
- Butter – The base of the rich and velvety sauce. Butter adds a luscious flavor and smooth texture. It also provides a good source of healthy fats for keto diets.
- Onion (chopped) – Chopped onion lends a subtle sweetness and depth of flavor to the sauce.
- Garlic (minced) – Minced garlic adds an aromatic kick and a slight pungency to the sauce. It elevates the flavors of the dish.
- Heavy cream – Used to create a luxurious and creamy consistency. Heavy cream contributes a rich taste that complements the chicken and green beans.
- Cream cheese adds extra creaminess and a slight tang to the sauce. It creates a well-balanced flavor profile.
- Chicken broth helps to thin the sauce to the desired consistency and brings a savory flavor.
- Dijon mustard – A spoonful of Dijon mustard adds a subtle tang and hint of spice to the taste of the creamy sauce.
- Seasoning the sauce with salt and pepper lets you customize the flavors for a tasty supper.
C. Toppings:
- Before baking, sprinkle almond flour or crushed pig rinds on the dish for texture and crunch. Both options are ketogenic and add a satisfying contrast to the creamy sauce.
- A generous sprinkling of grated parmesan cheese adds a savory, umami-rich note. It complements the flavors of the chicken and green beans.
- Scattering fresh parsley adds a touch of color and a fresh, herbaceous flavor to the dish. It makes it even more appealing and delicious.
Preparation of keto chicken and green bean casserole
A. Preparing the green beans:
- Blanching the green beans keeps their vibrant color, crisp texture, and nutritional value. To blanch, bring a pot of water to a rolling boil, then add the trimmed and cut green beans. Cook them for 2 to 3 minutes or until tender but still crisp. Immediately drain the green beans and plunge them into an ice water bath to halt the cooking process. Once they have cooled, drain them again and set aside.
- Steaming green beans are another way to preserve their nutrients and natural flavors. To steam, place the trimmed and cut green beans in a steamer basket over a pot of boiling water. Cover and steam for 5 to 6 minutes or until tender yet still crisp. Remove the green beans from the steamer and set aside.
Equipment:
Countertop Microwave Oven
Oster Steamer Stainless Steel Cookware
Stock Pot with Lid
B. Preparing the chicken:
- Cooking options: This casserole has several ways to cook the chicken. It depends on your preferences and the time you have available. You can:
- Boil – Place the chicken breasts or thighs in a pot of water or chicken broth. Bring the liquid to a boil, then reduce the heat to a simmer. Then cook for 15 to 20 minutes or until the chicken is ready. Remove the chicken from the pot and let it cool before shredding.
- Bake – Preheat your oven to 375°F (190°C). Season the chicken with salt and pepper, then place them on a baking sheet lined with parchment paper. Bake for 25 to 30 minutes or until the chicken is ready and reaches an internal temperature of 165°F (74°C). Let the chicken cool before shredding.
- Use rotisserie chicken – You can use rotisserie chicken as a time-saving option. Remove the skin and shred the meat, discarding any bones.
- Shredding the chicken into bite-sized pieces with two forks after it cools. Or, you can use your fingers or a pair of kitchen shears to shred the chicken. Set the shredded chicken aside, ready to assemble the casserole.
Making The Creamy Sauce
A. Sautéing the onion and garlic – Melt the butter over medium heat in a large skillet or saucepan. Once the butter has melted, add the chopped onion and cook for 3 to 4 minutes. Or until it becomes soft and translucent. Stir in the minced garlic and cook for 1 to 2 minutes or until fragrant. Be careful not to burn the garlic, as this can result in a bitter taste.
B. Pouring heavy cream into the onion and garlic mix while stirring creates the creamy sauce base. Stir in the chicken broth. Let the flavors blend, and the sauce thicken by simmering.
C. Adding and melting the cream cheese – Cut the cream cheese into small cubes and add them to the simmering sauce. Stir until the cream cheese melts and is well mixed into the sauce. The cream cheese will add creaminess and acidity to complement the sauce’s richness.
D. Seasoning the sauce – Now it’s time to perfect the sauce. Stir in the Dijon mustard, which adds a mild tang and a hint of spice. It will enhance the flavor profile of the sauce. Taste the sauce and adjust the salt and pepper according to your preferences. Remember that the flavors will intensify as the casserole bakes, so it’s best to season at this stage. After seasoning the sauce, remove it from the heat and set aside, ready to assemble the casserole.
Assembling the casserole:
A. Layering the ingredients – Preheat your oven to 375°F (190°C) to assemble the casserole. Combine the shredded chicken and cooked green beans in a large mixing bowl. Toss to distribute the ingredients. Pour the creamy sauce over the chicken and green beans, using a spatula to spread it across the mixture. Make sure the creamy sauce covers the casserole.
B. Before baking, add crunch with almond flour or pig rinds. A crispy, golden-brown crust will enhance the creamy sauce. Sprinkle-grated parmesan cheese over the casserole.
C. Bake the casserole for 20 to 25 minutes until the top is golden brown, and the casserole is hot. The crunchy topping from almond flour or crushed pork rinds complements this dish. Keep an eye on the casserole while it bakes, and cover it with foil if it starts to brown.
D. Garnishing and serving – Remove the casserole from the oven and allow it cool before serving. Chopped fresh parsley provides color and a fresh, herbaceous flavor creamy sauce. Enjoy this ketogenic comfort dish hot from the oven!
Tips and variations for keto chicken and green bean casserole
A. Using frozen green beans – If fresh green beans are unavailable, you can use frozen green beans instead. Thaw them before blanching or steaming. Be sure to drain them well before adding them to the casserole.
B. If you don’t like chicken, you can use other proteins in this casserole. Try a different taste of ground beef, turkey, or crumbled sausage instead of chicken. You could also use cooked shrimp or diced tofu for a vegetarian option.
C. The recipe calls for almond flour or crushed pork rinds, but other options exist for crunch and texture. Try chopped pecans, walnuts, or crushed pork rind crumbs with grated parmesan cheese. For a gooey finish, top the casserole with shredded cheddar or mozzarella.
D. Meal prep and storage recommendations – Prepare, freeze, or refrigerate this dish. Assemble the casserole, wrap it in plastic or foil, and refrigerate or freeze for 3 days or 3 months. When ready to eat, thaw the casserole (if frozen), then bake it as directed in the recipe. To reheat leftovers, place them in the oven or microwave until heated.
Nutritional information of keto chicken and green bean casserole
A. This recipe’s nutritional breakdown depends on the ingredients and serving size. Here is a rough breakdown of calories and macronutrients per serving (based on 6 servings):
- Calories: 408
- Fat: 32g
- Protein: 22g
- Carbohydrates: 7g
- Fiber: 2g
- Net Carbs: 5g
B. This casserole recipe contains several ingredients offering various health benefits. Chicken is a great source of protein, which is essential for muscle growth and repair. Green beans are low in carbs but abundant in fiber, vitamins, and minerals. Heavy cream, a healthy fat, and cream cheese, a probiotic and tangy flavor, make the creamy sauce. The sauce’s antioxidant-rich Dijon mustard reduces the incidence of chronic diseases.
C. How this recipe fits into a keto diet – This recipe is an excellent option for those following a keto diet. It’s low in carbs and healthy fats, making it an ideal meal to help you stay in ketosis. The ingredients used in this recipe are all ketogenic and full of nutrients. Making it a nourishing and satisfying dish that supports health and well-being.
Two More Recipes
1. Keto Cauliflower Fried Rice:
Ingredients:
- 1 head of cauliflower, grated
- 3 tablespoons of coconut oil
- 1 small onion, diced
- 2 cloves of garlic, minced
- 2 large eggs, whisked
- 1/2 cup of frozen peas and carrots
- 1 tablespoon of soy sauce or coconut aminos
- Salt and pepper, to taste
Instructions:
- Grate the cauliflower into rice-sized pieces using a food processor or box grater.
- Heat the coconut oil in a large skillet over medium-high heat.
- Add the diced onion and minced garlic to the skillet. Cook until the onion becomes translucent.
- Add the cauliflower rice to the skillet and stir to combine with the onion and garlic.
- Add the frozen peas and carrots to the skillet and cook until heated.
- Push the cauliflower rice mixture to one side of the skillet and add the whisked eggs to the other side. Scramble the eggs until they are ready.
- Stir the scrambled eggs into the cauliflower rice mixture.
- Add the soy sauce or coconut aminos to the skillet and stir to combine.
- Season with salt and pepper to taste.
2. Keto Broccoli and Cheddar Soup:
Ingredients:
- 2 tablespoons of butter
- 1 small onion, chopped
- 2 cloves of garlic, minced
- 1 head of broccoli, chopped
- 3 cups of chicken broth
- 1/2 cup of heavy cream
- 1 cup of shredded cheddar cheese
- Salt and pepper, to taste
Instructions:
- Melt the butter in a large pot over medium heat.
- Add the chopped onion and minced garlic to the pot. Cook until the onion becomes translucent.
- Add the chopped broccoli to the pot and stir to combine with the onion and garlic.
- Pour the chicken broth into the pot and bring to a boil.
- Reduce the heat to a simmer and cook until the broccoli is tender.
- Using an immersion blender, blend the soup until it is smooth and creamy.
- Add the heavy cream to the pot and stir to combine.
- Melt and combine the shredded cheddar cheese.
- Season with salt and pepper to taste.
Conclusion
In conclusion, the Keto Chicken and Green Bean Casserole is a tasty and filling keto recipe. Tender chicken, crisp green beans, and thick, creamy sauce make a satisfying supper. This adaptable casserole is easy to cook and store for meal prep or leftovers. Try this keto meal for its great flavors and nutritional advantages. You can customize it for any cook.
Don’t forget to share your experiences with us! We appreciate hearing about and seeing your culinary adventures. Gather ingredients, preheat your oven, and prepare a wonderful and healthy lunch.
FAQs
Q1: What is the keto diet?
A: The keto diet is a low-carb, high-fat diet. It focuses on reducing carbohydrate intake and replacing it with healthy fats. The goal is to get the body into a state of ketosis, where it burns fat for fuel instead of glucose.
Q2: Can I use frozen green beans in this recipe?
A: Yes, you can use frozen green beans instead of fresh ones. Thaw them before blanching or steaming. Also, drain them well before adding them to the casserole.
Q3: Can I use a different type of cheese in this recipe?
A: Yes, you can use different types of cheese, such as cheddar or mozzarella, if you prefer. Make sure to choose a ketogenic cheese that melts well.
Q4: How can I make this recipe spicier?
A: You can add some red pepper flakes or cayenne pepper to the creamy sauce to give it some heat. You can also use spicy Dijon mustard instead of regular Dijon mustard.
Q5: Can I make this recipe ahead of time?
A: Yes, you can assemble the casserole ahead of time and store it in the fridge or freezer until you’re ready to bake it. Make sure to cover it with plastic wrap or aluminum foil.