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Paleo Green Bean Casserole (Whole 30, Keto)
This Paleo Green Bean Casserole is the perfect side dish for all your holiday parties. Sure the holidays might look a little different this year, but just because there is a pandemic doesn’t mean we can’t still enjoy all of our favorite dishes. Traditional green bean casserole is often made with condensed soup, and artificial fried onions. This healthier twist is made with a dairy free cream sauce, and gluten free crispy friend onions slices. However you choose to celebrate the holidays this year, you need this healthy side on your table.
A new Twist on an Old Classic
I love a good holiday tradition, cutting down our family Christmas Tree, buying a personalized ornament for the tree each year with the date written on it. One tradition I don’t like? Going completely off the rails, eating everything, and then feeling like total garbage after. Hence, the new take on the classic holiday classic. Everything you love about a classic green bean casserole, made with fresh wholesome ingredients.
If you want some other healthy holiday favorites, check out my Simple Sesame Roasted Asparagus, Paleo Pumpkin Bread and Dairy Free Rice Pudding.
What Makes This Dish Paleo, Keto and Whole 30 Friendly?
I usually take a minute to explain why each recipe on this site fall into specific dietary categories, so my readers have a better idea of what each diet is about and how to modify for their own needs. Keto is a diet focused on keeping the body in a state of ketosis. In this state, the body starts to burn fat for fuel. You do this by consuming under a certain number of carbs per day, typically 20G or less. Green beans and mushrooms both have very few carbs. Instead of milk or cream, the sauce is made with cashews and almond milk. The traditional breading on the fried onions is swapped for almond flour, one of the best flours to use on the keto diet.
Both Whole 30 and Paleo diets focus on eating whole foods that are minimally processed, avoiding any inflammatory ingredients, like gluten, grains, dairy, and legumes. This dish contains none of those ingredients, only real fresh ingredients—nothing canned in this dish. Soy sauce is traditionally found in green bean casseroles, so we swap that out for coconut aminos, which is a soy and gluten-free “Soy Sauce,” both Whole 30 and Paleo approved.
What Ingredients Do You Need?
- Green Beans (obviously)
- Cashews
- Almond Milk
- Ghee
- Onion
- Garlic
- Almond Flour
- Broth
- Coconut Aminos
How To Make It (full recipe below)
- Trim and prep your green beans.
- Prepare the cream sauce, soak your cashews in hot water and blend with almond milk.
- Make your fried onions. Slice and coat with olive oil and almond flour. Air Fry or bake.
- Saute the mushrooms, add garlic, and almond flour. Add your cashew cream sauce, broth and coconut aminos. Let it cook.
- Assemble your casserole green beans, mushroom mixture, top with onions and bake.
That Simple!!!
Helpful Equipment and Ingredients (Directly From Amazon)
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Tips, Recs, Subs
- Blanch your green beans. Blanching is a process of immediately stopping the cooking of vegetables by putting them in an ice bath right away, helping them keep their bright green color and crispness.
- Check out my Youtube Video for How to Cut your onion perfectly, no cry method!
- You can soak your cashews for several hours at room temperature or speed it up by using hot water for 10 minutes.
- I used baby bella brown mushrooms, but you could also use white mushrooms.
- If not paleo, keto or whole 30 you can sub Oat Flour for Almond flour. This will keep it GF.
- You can use any broth you want. I used beef. But chicken and veggie would also work fine.
- If you don’t have an air fryer, you can bake your onions at 375 for 25 minutes. Make sure you flip them every 5-10 minutes.
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Paleo Green Bean Casserole
Equipment
- Glass Baking Dish
- Blender
Ingredients
Crispy Onion Topping
- 1 Large Onion Sliced
- 1 Tablespoon Olive Oil
- 1/4 Cup Almond Flour
- 1 Teaspoon Salt & Pepper
- Non stick cooking spray or olive oil
Green Beans & Sauce
- 1 Cup Cashews
- 1 Cup Unsweetened Plain Almond Milk
- 24 Oz Fresh Green Beans
- 2 Tablespoons Ghee
- 12 Oz Musrhooms (Baby Bella)
- 2 Cloves Chopped Garlic
- 2 Tablespoons Almond Flour
- 1 Cup Broth (Beef or Chicken)
- 1 Tablespoon Coconut Aminos
Instructions
Onions - *While onions are cooking you can begin the next steps*
- Thinly slice your onions. Place in a medium sized mixing bowl with olive oil, salt and pepper. Coat well. Add almond flour, toss until well coated.
- Spritz your air fryer with nonstick cooking oil. Preheat at 375 degress for 3-5 minutes. Add your onions, "Air Fry" for 5 minutes, flip the onions. Air fry for 5 more minutes, until onions are brown and crispy. Set Aside
Cashew Cream Sauce *You can start next step while cashews soak*
- Add 1 cup of boiling water to your cashews and soak for 10 minutes. Rinse and drain. Add to a blender with almond milk, blend until creamy. Set Aside.
Green Beans and Casserole
- Preheat oven to 375 degrees. Bring 1 quart of water to a boil. Rinse your green beans and trim the ends off. (I do this with a scissor, see video above)
- Once water is boiling add green beans, cook for 5 minutes. When done immediately transfer green beans to a bowl of cold water and set aside.
- Heat a large skillet or cast iron pan on med-high heat with 2 tablespoons of ghee. Add your mushrooms, and a sprinkle of salt and pepper, let cook for 3-5 minutes stirring occassionally. Add garlic and continue to cook for an additional minute. Sprinkle the almond flour over the mushrooms, cook for one more minute. Add broth and coconut aminos, stir well. Lower heat to medium-low and add cashew cream sauce. Cook for another 6-8 minutes, stirring occassionally until the cream sauce has thickened.
- Remove from heat. Add drained green beans to a casserole or baking dish. Add the mushroom mixture to the dish, stir until green beans are competely coated. Sprinkle onions on top. Transfer to the oven. Cook for 15-20 minutes until mixture is hot and bubbly. Serve immediately.
Notes
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