Supreme Green Bean Supreme

Supreme Green Bean Casserole

This low carb Supreme Green Bean Casserole is everything the other one wishes it was: rich, creamy, flavorful and made from wholesome ingredients - oh! and it's keto & gluten-free!

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 55 minutes

Servings 8

Calories 300 kcal

Author lowcarbmaven.com

Ingredients

• 1 pound green beans, trimmed and cooked to your liking
• 1/3 pound bacon, cooked and chopped

Supreme or Creamy Cheese Sauce

• 3 ounces onion, minced
• 1 clove garlic, minced
• 4 tablespoons dry white wine or dry vermouth
• 1 tablespoon minced parsley
• 1 teaspoon lemon zest
• 2 tablespoons bacon drippings or fat of choice
• 6 ounces cream cheese, softened
• 3 ounces cheddar cheese, grated
• 1 teaspoon Worcestershire sauce
• 1 1/2 teaspoons Dijon mustard
• 3/4 cup unsalted chicken stock/broth
• 1/2 - 3/4 teaspoon salt
• 1/4 teaspoon pepper

Topping

• 1/3 cup pork rinds, crushed (or low carb bread crumbs),
• 1/8 teaspoon granulated garlic
• 1/8 teaspoon salt
• 1-2 teaspoons olive oil

Instructions

1. Prepare: Preheat oven to 350 and position the rack in the middle of the oven. Butter an oven proof casserole dish.
2. Cook green beans to your liking. (I like to put them in a microwaveable bowl with 2 tablespoons of water, cover them, and steam them on high power for 4-5 minutes. Then I test for done-ness, uncover and drain.) Place the green beans into a large bowl with the chopped bacon and mix.
3. Mince the onion, garlic, and parsley, keeping them separate and zest the lemon.
4. Supreme or Creamy Cheese Sauce: Heat a large skillet (I use a non-stick) over medium high heat and add the bacon drippings when the pan is hot. Add the minced onion and saute until translucent - about 2-3 minutes. Then add the garlic and saute for 1-2 minutes until soft. Turn the heat down to medium and add the parsley, lemon zest and wine. Saute for about a minute or until the smell of the alcohol has burned off. Add the softened cream cheese and break it up in the pan so that it melts more easily. Add the chicken broth little by little and whisk to combine until the cream cheese has melted. Turn the heat to medium-low and let the sauce bubble a little to combine flavors and thicken slightly. Add the cheddar cheese, Worcestershire sauce, Dijon mustard, salt and pepper. Whisk and taste to adjust seasoning.
5. Pour the sauce into the bowl with the green beans and bacon and stir together. Pour the green bean mixture into the buttered baking dish.
6. Topping: Crush 1/2 ounce of pork rinds by putting them in a plastic zip-loc bag and hitting them with the flat end of a meat mallet or rolling pin. Pour the crumbs into a small bowl and add 1/8 teaspoon granulated garlic and 1/8 teaspoon salt. Then, add 1-2 teaspoons of olive oil and mix together with your fingers. Sprinkle over the casserole.
7. Bake: Put the supreme green bean casserole in the oven and bake for 15-20 minutes or until bubbly around the sides. Serve.

Recipe Notes

Note: make sure the beans are cooked to your liking before adding them to the cheese sauce - OR - you could let the casserole cook longer in the oven.


If the sauce is too thick for you, add 1/4 cup more chicken broth next time. It will be solid when refrigerated. Reheating will make it loose again.

Nutrition Facts

Supreme Green Bean Casserole

Amount Per Serving

Calories 300Calories from Fat 225

% Daily Value*

Total Fat 25g38%

Saturated Fat 12g60%

Polyunsaturated Fat 2g

Monounsaturated Fat 9g

Cholesterol 54mg18%

Sodium 776mg32%

Potassium 272mg8%

Total Carbohydrates 6g2%

Dietary Fiber 2g8%

Protein 12g24%

Vitamin A15%

Vitamin C29%

Calcium121%

Iron8%

* Percent Daily Values are based on a 2000 calorie diet.

Soul Bread Sesame Rolls

  

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Nutrition Facts
Serving Size
Amount Per Serving	As Served
Calories 175Calories from fat 129
% Daily Value
Total Fat 14.42g	22%
Cholesterol 67mg	22%
Carbohydrate 2.5g	1%
Dietary Fiber.33g	1%
Protein 9.34g

Have you tried Soul Bread yet? It just might be the most innovative and delicious low carb bread recipe around. These little keto rolls are perfect for making burgers, sliders and other sandwiches.

INGREDIENTS

• 8 ounces cream cheese, softened
• 3 tbsp butter, melted
• 2 1/2 tbsp avocado oil
• 2 1/2 tbsp whipping cream
• 2 eggs
• 1 egg white
• 1 cup plus 3 tbsp unflavoured whey protein powder
• 1 1/2 tsp baking powder
• 1/2 tsp xanthan gum
• 1/2 tsp garlic powder
• 1/4 plus 1/8 tsp salt
• 1/4 tsp baking soda
• 1/4 tsp cream of tartar
• Toasted esame seeds

INSTRUCTIONS

1. Preheat oven to 325F and grease a muffin top pan or a square brownie pan very well. You can also use a muffin pan.
2. In a large bowl, beat together cream cheese, butter, avocado oil, whipping cream, eggs, and egg white.
3. In another bowl, whisk together the protein powder, baking powder, xanthan gum, garlic powder, salt, baking soda, and cream of tartar. Break up any clumps with a fork.
4. Add dry ingredients to the cream cheese mixture and fold in by hand until just combined. Do not over mix.
5. Fill the cavities of prepared pan to almost full (for the muffin top pan, you may need to work in batches). Sprinkle tops with toasted sesame seeds.
6. Bake 25 to 35 minutes, until golden brown on top and firm to the touch. Remove and let cool in pan 15 minutes, then flip out onto a wire rack to cool completely. *If using a muffin top pan, they won't take as long to bake. Keep your eye on them!

by Carolyn

RECIPE NOTES

Serves 12. Each serving has 2.17g NET CARBS.

Food energy: 175kcal Total fat: 14.42g Calories from fat: 129 Cholesterol: 67mg Carbohydrate: 2.50g Total dietary fiber: 0.33g Protein: 9.34g

Low Carb White Bread Dressing

Nutrition Facts
Serving Size
Amount Per Serving	As Served
Calories 295Calories from fat 213
% Daily Value
Total Fat 23.8g	37%
Carbohydrate4.24g	1%
Dietary Fiber.58g	2%
Protein 16.94g

Traditional Thanksgiving bread stuffing with sausage and sage gets a healthy, low carb makeover! Soul bread makes a great base for any stuffing or dressing you want.

INGREDIENTS

• 1 recipe for Soul Bread Sesame Rolls - see instructions for preparation
• 1 lb bulk breakfast sausage
• 2 tbsp butter
• 2 stalks celery, chopped
• 1/4 cup chopped onion
• 3/4 tsp salt
• 1/2 tsp pepper
• 2 tbsp chopped fresh sage
• 3/4 cup chicken broth
• 3 large eggs
• 1/2 cup whipping cream

INSTRUCTIONS

1. For the soul bread, preheat the oven to 325F and grease a 9x5 inch loaf pan.
2. Prepare the soul bread batter as directed and pour into prepared baking pan. Bake 35 to 40 minutes, until it is very puffed and browned and a tester inserted in the center comes out clean (it's okay if it's too dry upon cutting it...you want it dry anyway!). Remove and let cool in the pan 10 minutes, then flip out onto a wire rack to cool completely.
3. Once the bread is cool, slice it into 1/2 inch thick slices. Lay the slices on a baking rack set over a large cookie sheet and set into a warm (200F) oven for about 2 hours, until quite dry.Chop into 1/2 inch chunks and transfer to a large bowl.
4. Preheat the oven again to 325F and grease a 9x13 glass or ceramic baking dish.
5. In a large skillet over medium heat, brown the sausage until mostly cooked through, breaking up any chunks with the back of a wooden spoon. Transfer the sausage to the bowl.
6. Add 2 tbsp butter to the skillet and let melt. Add the celery, onion, salt, and pepper, and cook until vegetables are tender, about 4 minutes. Add the chopped sage and cook one minute more, then transfer the vegetables to the bowl. Pour the chicken broth over all of the ingredients in the bowl and toss to combine.
7. In a medium bowl, whisk together the eggs and cream. Pour over the stuffing ingredients and combine well. Spread the stuffing into the prepared baking dish and cover with foil. Bake 40 minutes, then remove foil and bake another 10 minutes, until top is browned and a bit crispy.

by Carolyn

RECIPE NOTES

Serves 12 to 16. For 12 servings, each serving has 3.66g NET CARBS.

Food energy: 295kcal Total fat: 23.8g Calories from fat: 213 Carbohydrate: 4.24g Total dietary fiber: 0.58g Protein: 16.94g

Low Carb Soul Bread

LOW CARB SOUL BREAD

PREP TIME: 10 MINUTES

COOK TIME: 45 MINUTES

TOTAL TIME: 55 MINUTES

SERVINGS: 16 SLICES

CALORIES: 200 KCAL

AUTHOR: LISA | LOW CARB YUM

Are you looking for a tried and true low carb bread recipe that has been adequately tested? Check out the low carb Soul Bread recipe!

INGREDIENTS

• 12 ounces cream cheese softened
• 1/4 cup butter
• 4 eggs
• 2 drops Sweetleaf stevia drops optional, or liquid sucralose
• 1/4 c heavy whipping cream or half and half
• 1/4 cup olive oil
• 1 2/3 c unflavored whey protein ** (preferably zero carb)
• 1/2 tsp salt
• 1/3 tsp baking soda
• 1 tsp xanthan gum
• 2 1/2 tsps baking powder
• 1/4 tsp cream of tartar

INSTRUCTIONS

1. Preheat oven to 325 F. Prepare a bread pan (9″ x 5″) or molds.
2. Put cream cheese and butter in large microwave safe dish . Microwave for 1 minute.
3. Take out and blend well with stick blender (or hand mixer)
4. Add eggs, few drops of sweetener, heavy cream, and olive oil and blend real well.
5. Blend all dry ingredients in separate bowl.
6. Add dry ingredients to cream cheese mixture and stir well with spoon or spatula. Don't use mixer or hand blender for this step because it will whip it too much.
7. Pour into a greased pan or silicone mold and bake at 325 F for 45 minutes, or until golden brown. The bread may be dry on top but adding melted butter helps if you’re eating it right away. Once cool, wrap in plastic to store.

RECIPE NOTES

** Not all isolate protein powders produce great results.

Nature’s Best ISOPURE Whey Protein and Hoosier Hill Farm Whey Protein Powder are two brands that tested well. Protein from the powder typically breaks down in baking so protein available may be less than stated.

Variations of this recipe are available at Low Carbe Diem and by searching low carb #soulbread on Pinterest.

Low Carb Pancakes

Low Carb Pancakes

Ingredients
2 large eggs
1 tablespoon water
2 oz cream cheese, cubed 

2/3 cup almond flour
1 teaspoon baking powder
2 teaspoons vanilla extract
1/2 teaspoon cinnamon

DIRECTIONS:

Add all ingredients to blender. Start with eggs and water and cream cheese so you don't have anything get stuck at bottom.
Blend until smooth, scraping down the sides if needed. Let batter sit for 2 minutes.
Heat a non-stick skillet to medium heat. For each pancake, pour 3 to 4 tablespoons of batter onto skillet.
Once you start to see little bubbles form, flip and continue to cook until pancake is browned on each side. Continue until you have used all pancake batter.
Serve pancakes top with maple butter syrup https://crosbybodyhealth.blogspot.com/2017/10/maple-butter-syrup.html

Maple Butter Syrup

Maple Butter Syrup

Makes about 3 - 4 Servings

4 Tablespoons of Grass Fed Butter       

1/4 Cup of Confection Swerve

1 teaspoon of Maple Extract

1/4 Cup of  heavy whipping cream

Have everything measured out and ready to stir in.  In a sauce pan place butter and turn on to medium heat.  Stir until butter becomes brown butter with brown specks.  Then add sweetener, extract and heavy whipping cream stir until nice and creamy.  Set aside on cooler burner and then you are now ready to make your low  carb pancakes

Peanut Butter Cookies

Peanut Butter Cookies Low Carb

1 1/2 cup of Almond Flour

1-cup of smooth or chunky Natural peanut butter (I prefer Smooth) (oil at top)

3 Tablespoons of Butter melted

3/4 cup of Swerve Sweetner

1 scoop of Jay Robb Vanilla Protein Powder (½ cup)

1 tsp. of baking powder

1/2 tsp. of Xantham gum ( keeps cookies from being crumbly)

1/4 tsp. of sea salt

2 eggs

Heat oven to 350 degrees.

Mix dry ingredients in separate bowl.  In mixing bowl Mix Peanut butter, melted butter until nice and smooth.  Add eggs, Mix well together.  As mixer is turning on med speed slowly add the dry ingredients until dough like substance.  If dough too wet slowly add more Jay Robb Vanilla Protein Powder until oil is mixed well.  **Note if you use regular peanut butter like Peter Pan and Jiffy, etc with no oil you  may not need extra Protein powder.  However, my choice no hydrogenated oils....which means trans fats so all organic/natural peanut butter for my family.

Spray cookie sheet with spray oil.  Roll approximately 1 tsp of  peanut butter dough into 1 inch balls place on cookie sheet.  Then press with a fork criss crossed to make the little lines.  

Makes approximately 24 to 30 small cookies.

Bake about 10 minutes until bottom of cookie turns medium brown.  Take out of oven and cool.