Gluten-Free Keto Mung Bean Casserole Recipe

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Every holiday meal needs this Keto Mung Bean Casserole! I have replaced the traditional wheat ingredients and canned cream soup with a homemade whole food version.It not only makes it Healthy, gluten-free, low-carb mung bean casserole, But I think it also makes it taste better.

outside soup, Casserole is one of the main staple foods of our family in winter. We value our casseroles in Minnesota, so I naturally value this ketogenic mung bean casserole recipe very seriously.Some of our other favorite casseroles include Chicken Bacon Ranch Casserole, Chicken Cordon Bleu Casserole, with Cheese Brussels Sprouts Casserole. But for holidays, please check my lineup of keto holiday side dishes and main dishes below.

Traditional mung bean casserole uses breadcrumbs or fried onions as a crunchy garnish, but we are exchanging the perfect substitute-dried minced onions and almond flour! With fine grinding, The wholesome yum almond flour It is the best choice because it can blend seamlessly with other seasonings to create a crispy surface that mimics breadcrumbs.

Get the wholesome yum almond flour for this recipe here

Gluten-Free Mung Bean Casserole Ingredients

This section explains how to choose the best ingredients for ketogenic mung bean casserole, the role of each ingredient in the recipe, and alternative options. For measurement, please refer to the recipe card below.

For the casserole:

• Avocado oil – I like the neutral taste of avocado oil, but olive oil is fine too.
• onion – I recommend white onions, but yellow onions are also good.
• mushroom – Use white buttons or small bella mushrooms. They need to be sliced, so I purchased pre-sliced ​​ones for convenience.
• green beans – Fresh green beans work best (I like to buy pruned beans to save time), but if you only have frozen ones, you can. I don’t recommend canned green beans because the texture is worse, but if you want a shortcut, feel free to use them, you can skip the step of cooking the beans.
• Creamy Mushroom Soup – Unfortunately, most mushroom soups I see in stores contain starch thickeners and artificial ingredients, so I don’t recommend getting this in a can.I do it myself Tomato Cream Mushroom Soup Instead, it is a combination of mushrooms, onions, garlic, chicken broth, heavy cream and almond milk. Mushroom puree will naturally thicken it, but if you like its taste, you can also melt some cream cheese in it. The soup also provides all the flavor you need, so you don’t need to add any extra salt or pepper to the recipe.

Toppings:

• The wholesome yum Almond powder – This ultra-fine almond flour provides the best flavor and texture. If you want a crisper one, replace half of it with crushed pork skin.
• Dried minced onion – This is the basis of our French fried onion ingredients. No preparations are involved.
• Avocado oil

How to make keto mung bean casserole

This section shows how to make a ketone-friendly mung bean casserole with step-by-step photos and detailed information about the technique. For complete instructions, see the recipe card below.

• Make Low-carb creamy mushroom soup recipe. You can cook the soup in advance to save time. Or, if you happen to have a different creamy mushroom soup recipe you like, please feel free to use it.
• Boil mushrooms and onions. In a large saucepan, sauté the onions and mushrooms in avocado oil over medium heat until slightly browned. Remove from heat source.
• Boil green beans. Microwave or boil the green beans until crisp and tender. Drain and put in a bowl of cold water to stop cooking.

• gather. Add a mixture of green beans, mushrooms and onions, then Creamy Mushroom Soup Put it in the casserole. Stir together until combined.

hint: If you want, you can mix the ingredients in a large bowl and transfer to the casserole. I mix it directly in the casserole to avoid washing another bowl.

• Make toppings. In a small bowl, mix together Almond powder And onions.Stir in Avocado oil Stir until crumbly. Sprinkle the ingredients on your low-carb mung bean casserole.

• bake. Bake the gluten-free mung bean casserole until the top is golden brown.

Frequently asked questions

Is mung bean casserole healthy?

Yes, this keto mung bean casserole recipe is very healthy! However, many mung bean casserole recipes are not the case. The good news is that making your own low-carb gluten-free mung bean casserole is actually easy! The main sources of carbohydrates and gluten are sauces (usually starchy, processed canned creamy mushroom soup) and toppings (usually with breadcrumbs). I replaced both with the keto version.

Is mung bean casserole ketone?

The traditional mung bean casserole is not suitable for ketones because it is made with creamy mushroom soup with fried onions on top, and both are made with wheat flour. This version uses homemade soup and crunchy onions, making it an excellent choice for gluten-free, healthy, low-carb and ketones.

How many carbohydrates does mung bean casserole have?

Each serving of mung bean casserole contains an average of 20 grams of carbohydrates. However, each serving of this keto mung bean casserole recipe contains 7 grams of net carbohydrates. what’s the difference!

Are mung beans low carbohydrates?

Yes, Mung beans are low carb, Which makes them very suitable for low-carb mung bean casseroles. A cup of green beans contains 4 grams of net carbohydrates.

Do you have to prune mung beans?

up to you! You may notice that I did it in the photo. Feel free to skip pruning if you want, or just want to save a little extra time. 😉You can also cut them into smaller pieces and bite-sized pieces.

Storage instructions

• Store leftovers: Put leftovers in an airtight container and put it in the refrigerator for 2-3 days.Or use them to make Leftover Thanksgiving Casserole!
• in advance: You can do the whole thing first (assemble everything), or just make the components and store them separately (make creamy mushroom soup, fry mushrooms and onions, cook green beans). Either way, store anything you prepare in advance in the refrigerator for up to 2-3 days. When you are ready to serve, make onion noodles and bake gluten-free mung bean casserole.
• freeze: Put the casserole in the refrigerator for up to 2-3 months. If you want to make it ahead of time, it’s best to freeze it without toppings so you can stir the casserole after heating. Then, add toppings and bake again to brown the toppings.
• Reheat: Place the casserole in an oven at 350 degrees Fahrenheit until it gets hot.

More Keto Holiday Recipes

If you plan to eat low-carb ketones on Thanksgiving, I have prepared everything you need to do on important days:

Gluten-Free Keto Mung Bean Casserole Recipe

A simple + healthy Keto Mung Bean Casserole Recipe! Learn how to make a gluten-free mung bean casserole using simple ingredients.

Preparation time 10 minute

Cooking time 30 minute

total time 40 minute

Weight 12 Serving size (1/2 cup per serving)

Recipe video

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raw material

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instruct

Tap the time in the instructions below to start the kitchen timer while cooking.

1. Preheat the oven to 375 degrees Fahrenheit (191 degrees Celsius).

2. Sautéed mushrooms and onions: in a Frying pan Saute the onions and mushrooms in avocado oil over medium heat for about 7-10 minutes, Until it becomes light brown. Remove from heat source.

3. Boil mung beans: Cook the green beans in the microwave or stove until they are crispy. For the microwave, place the green beans in a large bowl with 1/2 cup of water (118 ml) and a nuclear bomb, and stir every 2 minutes until it is complete (about 6-8 minutes in total).For the stove, boil the green beans soaked in water 3-5 minutes.

4. Assemble the casserole: Put cooked green beans, mushroom/onion mixture and creamy mushroom soup in a glass or ceramic cup 3 quarts casserole. Stir well.

5. Make the filling: In a small bowl, whisk together almond flour and dried onions. Add avocado oil and stir until crumbly. Mash the toppings on the casserole.

6. bake: bake 18-20 minutes, Until the topping is golden brown.

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Recipe notes

Serving size: 1/2 cup

The video shows how to make a low-carb gluten-free mung bean casserole recipe (quick and easy):

Click here Jump to the video of this recipe-it’s right above the ingredient list. This is the easiest way to learn how to make a low-carb gluten-free mung bean casserole recipe (quick and easy)!

nutrient content

The amount per serving. The amount in the formula description above.

Calories 140

fat 10.1g

protein 4.6-

Total carbohydrates 10.9g

Net carbohydrates 7.3-

fiber 3.6-

sugar 4.7-

The nutrients are provided out of courtesy. Have questions about the calculation or why you get different results?Please see our Nutrition policy.

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