Ingredients
For the Casserole Base:
- Ground Beef: 1.5 lbs (preferably 80/20 or 85/15 for flavor and fat content)
- Fresh Green Beans: 1 lb, trimmed and cut into 1-2 inch pieces (frozen can be used, see tips)
- Avocado Oil or Olive Oil: 1 tablespoon (for sautéing, if needed)
- Yellow Onion: 1 medium, finely chopped
- Garlic: 3-4 cloves, minced
- Beef Broth or Bone Broth: 1/4 cup (low sodium preferred)
For the Creamy Keto Sauce:
- Cream Cheese: 4 oz, softened and cubed
- Heavy Cream: 1 cup
- Sour Cream or Full-Fat Greek Yogurt: 1/2 cup (ensure Greek yogurt is plain and unsweetened)
- Dijon Mustard: 1 tablespoon
- Worcestershire Sauce: 1 teaspoon (check for low-sugar versions)
- Smoked Paprika: 1 teaspoon
- Onion Powder: 1/2 teaspoon
- Garlic Powder: 1/2 teaspoon
- Dried Thyme: 1/2 teaspoon
- Salt: 1 teaspoon, or to taste
- Black Pepper: 1/2 teaspoon, or to taste
- Xanthan Gum: 1/4 – 1/2 teaspoon (optional, for a thicker sauce)
For the Cheesy Topping:
- Shredded Cheddar Cheese: 1.5 cups (or a blend of cheddar and mozzarella)
- Grated Parmesan Cheese: 1/4 cup
- Pork Rinds (Plain): 1/2 cup, crushed (optional, for a crunchy keto “breadcrumb” topping)
- Butter: 1 tablespoon, melted (optional, to mix with pork rinds)
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish or a similar-sized casserole dish.
- Cook the Green Beans:
- Option 1 (Blanching – Recommended for fresh): Bring a pot of salted water to a boil. Add the trimmed and cut green beans and blanch for 3-5 minutes until tender-crisp. Immediately drain and plunge into an ice bath to stop the cooking process and retain their vibrant green color. Drain well.
- Option 2 (Sautéing): Heat 1/2 tablespoon of avocado oil in a large skillet over medium heat. Add the green beans and sauté for 5-7 minutes until tender-crisp. Remove from skillet and set aside.
- If using frozen green beans: Thaw them completely and pat them very dry with paper towels to remove excess moisture. You can skip the blanching/sautéing step or give them a quick sauté to warm through.
- Brown the Ground Beef: In the same large skillet (or a new one if you sautéed beans in a smaller one), heat the remaining 1/2 tablespoon of avocado oil (if your beef is very lean) over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- Cook the Beef: Add the ground beef to the skillet. Break it apart with a spoon and cook until browned, about 7-10 minutes. Drain off any excess grease thoroughly. This is a crucial step to avoid a watery or overly greasy casserole.
- Deglaze (Optional but Recommended): Pour the beef broth into the skillet with the beef and onions. Scrape up any browned bits from the bottom of the pan – this adds immense flavor! Let it simmer for a minute or two until slightly reduced.
- Make the Creamy Keto Sauce: Reduce the heat to low. Add the softened cream cheese cubes to the skillet with the beef mixture, stirring until melted and smooth.
- Incorporate Wet Ingredients: Stir in the heavy cream, sour cream (or Greek yogurt), Dijon mustard, and Worcestershire sauce. Mix well until everything is combined and the sauce is smooth.
- Add Seasonings: Stir in the smoked paprika, onion powder, garlic powder, dried thyme, salt, and black pepper. Taste and adjust seasonings if necessary. If you prefer a thicker sauce, sprinkle the xanthan gum evenly over the mixture while stirring constantly to avoid clumps. Let it simmer for a couple of minutes to thicken slightly.
- Combine with Green Beans: Gently fold the prepared green beans into the meat and sauce mixture in the skillet. Ensure everything is evenly coated.
- Assemble the Casserole: Pour the entire mixture from the skillet into your prepared baking dish, spreading it out evenly.
- Prepare the Topping (if using pork rinds): In a small bowl, combine the crushed pork rinds with the melted butter (if using) and the grated Parmesan cheese.
- Add Cheese Topping: Sprinkle the shredded cheddar cheese (or cheese blend) evenly over the top of the casserole. If using the pork rind mixture, sprinkle that evenly over the cheese.
- Bake the Casserole: Place the baking dish in the preheated oven. Bake for 25-30 minutes, or until the casserole is hot and bubbly, and the cheese topping is melted, golden brown, and slightly crispy. If the top starts to brown too quickly, you can loosely tent it with aluminum foil.
- Rest Before Serving: Once baked, remove the casserole from the oven and let it rest for 5-10 minutes. This allows the sauce to set slightly and makes it easier to serve. It also prevents burning your mouth!
- Garnish and Serve: Garnish with fresh parsley or chives if desired, and serve warm.
Nutrition
- Serving Size: One Normal Portion
- Calories: 550-650
- Fat: 40-50g
- Protein: 30-35g