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Green Bean Casserole

By November 5, 2010November 11th, 2023Holiday Recipes, Vegetarian

Green Bean Casserole

 Testimony of the Day

“Hi, Maria- I wanted to share with you what I’m sure you’ve heard 1000000 times in similar versions. I’ve been on your (very) well-adapted ketogenic diet for about a month now. I stumbled across your site in a very roundabout fashion, but it plays into my “testimony”. I was suffering from severe constipation which required 2 daily doses of Miralax, and I had developed a chronic fissure from all the “not going”. I’m only 29 (28 at the time), and I’d had colonoscopies and scopes and work ups like you wouldn’t imagine. The answer always was “increase your fiber and whole grains”. You can imagine how that absolutely did not work. I was researching natural means of healing fissures when I began reading about coconut oil- which by the way, 100% healed me. After that, I started looking into coconut oil and found you! Yay!

So, not only did I have constipation, but I would swing unpredictably between constipation and severe and painful diarrhea- all the time! In addition to constipation/diarrhea debacle, it seemed like every time I went to the doctor, I was diagnosed with another autoimmune disease. I was 15 when I was diagnosed with Hashimoto’s, 21 when I was diagnosed with Lupus, 26 when I was diagnosed with Autoimmune Progesterone Dermatitis (an extremely rare autoimmune condition where your body reacts to your natural progesterone spikes. Basically, in the days right before my cycle, I essentially became almost anaphylactic, with severe and massive hives, and angioedema which mainly affected my eyes and lips… (Eddie Murphy Nutty Professor style- seriously) I have to carry an Epipen just for my own period! Doctors had no answers for why this condition suddenly appeared, and why it went into remission about a year later), 28 when I was diagnosed with Hidradenitis Suppurativa (chronic, tunneling, painful boils), and 28 again when I was diagnosed with Psoriasis, including scalp and inverse (28 = not my year). And I would have bet my life on a Celiac’s diagnosis. The only conclusive answer anyone could give me as to why I was plagued with autoimmune diseases was “Pregnancy is a game-changer”, and basically blamed all my “conditions” on the birth of my daughter when I was 20. 

Over the past decade, I have literally ballooned- there is no other word for it. I was plagued with skin issues, abdominal pain and bloating, depression, anxiety, fatigue, chronic pain- you name it. I had near debilitating plantar fasciitis and had recently just developed excruciating sciatica that was pretty much interfering with nearly every aspect of my life. I had pitting- I’m talking half an inch deep, pit for an hour- edema in my lower legs, that would occasionally move to my feet. Excema – everywhere, even inner ears! psoriasis, boils, joint pain, back pain- just complete pain and sadness and misery. I was nearing the end of my rope, and so tired of feeling like an old woman on her death bed. I was taking 3400mg plus of Motrin every day, Bentyl for stomach aches, prescriptions for my Lupus, thyroid, and depression, Ketoprofen, Tylenol, Excedrine- anything to combat the pain and swelling. And PMS, it would knock me on my butt and off my rocker! I would feel entirely exhausted on top of everything else PMS brings. And did I mention- I was constantly starving? All the time. ALL the time. Last year, I followed “Chose to Lose”, which is a version on carb cycling, and while I did rapidly lose around 40 pounds, I was literally ravenous, counting down my three-hour intervals to eat, and I still suffered from all my ailments- and constipation and diarrhea were sooooo much worse than it ever was! 

So, after I found you, it took me a while to commit, But I finally decided, 29 was my year (January birthday!) and went for it.

On day one of keto, I had NO foot pain from my fasciitis and my sciatica vanished – both of which I suspected were inflammatory. My edema has nearly subsided, and I can see all the bones in my feet again! Almost instantly, it was like someone stuck a pin in my face and let the air out! The difference is stunning. My knees don’t ache, my back barely aches anymore, and I’ve yet to see a single boil. My psoriasis is nearly completely healed (it is winter…) and I haven’t dosed on Miralax a single time, and all is well in that realm! The only time I’ve had diarrhea was from magnesium … Too much too soon. I am never, ever, ever-hungry or hangry- and it feels amazing to not be a slave to food any longer. After my first deliciously fattening meal, I literally felt warmth in my chest, like my heart was expressing its thankfulness for finally nourishing my body. I am quite positive I have lost weight, although I have no interest in the scale at this point, I just want to focus on how amazing I feel right now. I haven’t made an appointment to check my Lupus labs yet, but I expect great things. I plan on working with a naturopath for lowering my Armour Thyroid dose, which I also expect to see improvement in.

And the final part- I had my cholesterol checked prior to starting this journey. In not even one month’s time- I shaved 45 points off my total cholesterol, which wasn’t even high to begin with, and 22 points off my LDL, which again wasn’t high either. My HDL took a 20 point dive which was perplexing, but I assume it will all even out as my body stabilizes and adjusts.

I am so looking forward to what the future holds, and for the first time since high school graduation- I can honestly say that I feel like my life is beginning and I cannot thank you enough. You have truly and completely saved my life, in ways you could never possibly know.

Thank you just can’t express my gratitude and appreciation and joy enough- but thank you all the more!”  -Kyria

Click HERE to start your journey to a keto-adapted diet!

green bean


green beanOne issue that comes up is, how to eat gluten-free and heal the gut with all the “gluten-free” junk out there!

Yes, the waffles in the picture are “gluten-free.” But I have a few reasons why I don’t suggest them. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods to prevent it from happening!

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn’t always show externally; “silent inflammation” is more dangerous because we usually don’t’ know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.

One of the reasons so many people are dealing with inflammation is because of a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to the collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

When I tell clients to eat “gluten-free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our bodies. So my recommendation is to use make your own healthier options!

Green Bean Casserole

Prep Time 10 minutes
Cook Time 45 minutes
Course Egg Free, Nut Free, Side Dish, Vegetarian
Cuisine American
Servings 12
Calories 244


  • 2 tablespoons butter or coconut oil
  • 1 tablespoon coconut flour
  • 1 teaspoon Sea Salt
  • 1/4 cup onion diced
  • 1 cup sour cream
  • 3 14.5 ounce cans green beans French-style green beans, drained
  • 2 cups cheddar cheese shredded


  • 1 large onion sliced
  • 1/2 cup sour cream
  • 1/2 cup chicken broth or vegetable broth for vegetarian
  • 1 cup almond flour or pork panko for nut free
  • 1 teaspoon Sea Salt
  • 2 cups coconut oil for frying the onion rings (or lard or tallow or duck fat)


  • ONION RINGS: Slice onion into thinnest possible rings. Place in a shallow dish. Combine sour cream and broth until smooth and pour over onions. Cover and refrigerate at least 1 hour. In a plastic bag, combine almond flour and salt. Heat oil to 375° in a deep saucepan. Remove a small handful of onion rings from cream mixture and shake off excess. Drop into almond flour, separate rings, and shake to coat. Drop a few rings at a time into hot oil and cook until golden. Remove from hot oil with a slotted spoon and drain on a paper towel. Repeat with remaining rings until all have been battered and fried. Use to top the casserole with.
  • CASSEROLE: Preheat oven to 350 degrees F (175 degrees C). Melt 2 tablespoons butter in a large skillet over medium heat. Stir in coconut flour until smooth, and cook for one minute. Stir in the salt, onion, and sour cream. Add green beans, and stir to coat. Transfer the mixture to a 2 1/2 quart casserole dish. Spread shredded cheese over the top. Top with fried onions. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly. Enjoy!


Calories: 244 | Fat: 17g | Protein: 10g | Carbohydrates: 10.5g | Fiber: 4.5g | P:E Ratio: 0.4
Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Summer Jo says:

    I’m doing a special feature on my blog this month called 30 days of desserts which each day I feature a different dessert from different bloggers featuring their recipe and blog (etsy shops, fb pages, etc…). I came across your blog and was wondering if you would be interested in participating! Just let me know!

    Summer Jo Brooks
    Author of Believing Boldly


  • Hi Summer!

    I tried emailing, but it was rejected…

    Thank you SO much for your kind words! I would be honored to be
    featured on your blog.

  • Anonymous says:

    Maria – I made this same type of recipe the other day except I used some onions I had dehydrated when I had too many from the garden and then combined it with your Cream of Mushroom Soup recipe – YUM! Now I’ll have to compare it to this recipe and see which one the family likes better.

  • Oooo! Good idea! You are very creative!

    Keep me posted on the recipes you like!;)

    Thank you for your support!

  • Rachel says:

    I made this for thanksgiving and I absolutely loved it!! When I fried the onions, most of the topping came off… Do you know why that would happen? I fried them in coconut oil. This recipe will now replace the full-of-junk green bean casserole recipe I used to make every Thanksgiving. No more french fried onions and campbell’s cream of mushroom soup for my family!

  • Thanks Rachel!

    I’m not sure why the coating came off. I read that if you use a gelatin in the flour mixture, it helps keep the batter on.

    Hope that helps!;)

  • RB says:

    I had the same issue as Rachel – would egg help it stick? That’s what I was going to try next time.

    But even with the breading coming off it still was better than the standard Campbells version even though it wasn’t as photo-ready as yours. I think I may be addicted.

  • Thanks RB! You had one healthy Thanksgiving!

  • Anonymous says:

    Practically perfect! (as Mary Poppins might say) I’m practicing ahead for my first low-carb and wheat free/soy free Thanksgiving. The dishes have to pass the taste test for my traditional S.A.D. relatives. Thanks so much for your blog. I like you on Facebook and follow you on Pinterest. You’r the best!

  • BeckyI says:

    I’m going to try this next week for my little Thanksgiving dinner of just my husband and I. Awesome that its gotten good reviews so far. I also follow you on Pinterest and will be getting other ideas for next Thursday as well. You’re the best, thanks for all you do!!

  • Rachel says:

    I love this dish Maria! But do you have any pointers for frying the onions? Every time I do it, all the breading falls off into the oil. What am I doing wrong?!

  • Wendy says:

    I absolutely love your approach to health and diet in particular, but I absolutely can’t stand the taste of coconut, and I can taste even the tiniest bit of it in things other people cannot detect the coconut in. Whatever shall I do?! Are there any good substitutions?

    PS, I have celiac disease, hypothyroid and other autoimmune disorders… sigh…

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