If you’re thinking, “Are green beans keto?”, this in-depth guide is for you.
Below, I’ll cover everything you need to know before eating green beans on keto. I’ll go over the nutritional information of green beans, my favorite green bean recipes and some potential risks.
Let’s get started.
Are Green Beans Keto Friendly?
The short answer is yes, you can enjoy green beans on a keto diet. A cup of fresh green beans only has 4 grams of net carbs, so you can eat as much as you want.
But when it comes to canned green beans, the story gets a little more complicated.
Are Canned Green Beans Keto-Friendly?
Yes, most cans of green beans are keto-friendly. A 100-gram can contains around 8 grams of total carbs and 4 grams of net carbs. And since a ketogenic diet limits you to 50 grams of daily net carbs, you can safely enjoy multiple servings.
However, you always want to double-check the ingredient list in case a manufacturer adds preservatives and additives.
I found that some companies add sugar and vegetable oil to their green beans so it tastes better and lasts longer. Keep your eyes peeled for this and opt for an all-natural green bean option instead.
How Many Carbs Are in a Cup of Cooked Green Beans?
A cup of sauteed green beans contains 8 grams of total carbs and 4 grams of net carbs, making them a good option on keto.
Green Beans Nutrition Facts
A cup of trimmed green beans provides your body with the following macro and micronutrients:
- 8 grams of total carbs
- 4 grams of fiber
- 4 grams of net carbs
- 31 calories
- 2 grams of protein
- 0.1 grams of fat
- 209 mg of potassium
Depending on the quality of green beans you’re eating, they can also contain 30 percent of your daily vitamin C needs and trace amounts of non-heme iron, magnesium and iron.
Yummy Keto Green Bean Recipes
If you’re looking to introduce yummy green bean meals into your low carb diet, try giving these recipes a shot:
- Southern green beans with bacon
- Cheesy keto green beans
- Keto green beans with cream cheese
- Keto Green Bean Casserole
Southern Green Beans with Bacon
This green bean recipe has become a favorite of mine over the last few months. It’s super easy to make and you only need six ingredients:
- A pound of green beans
- Half a chopped onion
- One teaspoon of fresh garlic
- Three slices of bacon
- Two cups of chicken broth
- Two tablespoons of butter
- A touch of olive oil
Start by chopping your bacon into small pieces and placing it in a saute pan over medium heat. Cook your bacon until it’s done, and set it aside on a plate with a paper towel. This will get rid of most of the oil, leaving you with crispy bacon.
Next, caramelize your onions alongside your garlic in the same saute pan. Once it’s golden brown, remove and set it next to your bacon.
Toss your string beans in this pan with your chicken broth and let it simmer for an hour.
The last step is draining your beans, adding it back into your pan alongside your bacon, onions, garlic and butter, and stirring well. Dish your green beans and bacon onto a plate, and dig in!
Cheesy Keto Green Beans
If you’re in a rush and looking for a quick snack, this cheesy keto green bean recipe is for you. It takes 15 minutes to make and you only need two ingredients:
- Fresh green beans
- Parmesan cheese
All you have to do is preheat your oven to 400 degrees Fahrenheit and place your green beans on a tray lined with parchment paper. Add black pepper, salt, and garlic powder for extra flavor.
Put this tray in the oven for 15 minutes, remove, sprinkle some parmesan cheese on top, and bake for another five minutes. Let your cheese-covered crispy green beans cool for a few minutes, and dish a serving into a bowl or plate and enjoy!
Keto Green Beans with Cream Cheese
Alternatively, if you want to swap out the parmesan cheese for cream cheese, you can do so and turn this into a salad. I like to prepare green bean salads with the following ingredients:
- A 10-ounce bag of green beans (it doesn’t matter if it’s frozen or fresh)
- Half a tablespoon of garlic paste
- As much cream cheese as you want
- Two tablespoons of butter
- Salt and pepper to taste
Put your 10 ounces of green beans and garlic paste in a hot skillet on medium heat. Let this sit for three minutes while stirring.
Add your butter and cream cheese, give it another good stir, and let it sit for five minutes.
Personally, I’m a big fan of cream cheese, so I’ll add up to five tablespoons. However, I recommend starting at two tablespoons and finding the level of creaminess that works for you.
All that’s left to do is dish your salad in a bowl, sprinkle on some salt and pepper to taste, and serve!
Keto Green Bean Casserole
Looking to introduce more vegetables into your dinners? You’ll love this green bean casserole as you can prepare it within 35 minutes. It’s the perfect dish for any time of the year, including Thanksgiving.
FAQs for Are Green Beans Keto?
Can You Eat Green Beans in Keto?
You can eat green beans on keto since an entire cup only has four grams of net carbs.
Are Green Beans Low-Carb?
Green beans contain the least amount of carbs out of any bean. They have four net grams per cup, while lima beans, kidney beans and black beans all have over 24 grams of carbs.
What Vegetables Are Off-Limits on Keto?
Starchy vegetables such as potatoes, corn, sweet potatoes and beets are all off-limits on a ketogenic diet as they have over 30 grams of carbs per serving.
Are Green Beans Good or Bad Carbs?
Green beans have “good carbs” because they are released slowly into your bloodstream. This is due to the low GI score of 32. You won’t experience that quick blood sugar spike and crash like with sugary snacks.
Can I Have Canned Green Beans in Keto?
Canned green beans are perfectly fine on keto. A single 100-gram can contains about four grams of carbs. However, I recommend watching out for additives like sugar and MSG since some companies use them to make their green beans taste better.
Is Texas Roadhouse Green Beans Keto?
A serving of Texas Roadhouse green beans has 11 grams of carbs per serving. So even though it’s keto, you can spend your carbs better in other places. For example, if you eat a serving of regular green beans, you only eat two grams of carbs, saving you nine grams.
Are Green Beans OK on a Keto Diet?
You can safely enjoy roasted green beans on a keto diet because it has four net carbs per cup. So feel free to eat as much as you like.
How Many Net Carbs Are in Green Beans?
One cup of green beans has two grams of net carbs, so you can safely eat them on keto.
Which Vegetables Are Keto-Friendly?
Most green vegetables, such as broccoli, cauliflower, cucumber and cabbage, are keto-friendly. They are also unlimited on keto because they’ll make you full before they interfere with ketosis. Tomatoes, mushrooms and avocado are also good low-carb choices.
How Many Carbs in a Cup of Cooked Green Beans?
A cup of cooked green beans has eight grams of total carbs and four grams of fiber, giving it a net carb count of four grams.
How Many Net Carbs in a Half Cup of Green Beans?
Half a cup of green beans contains four grams of total carbs and two grams of net carbs, making it safe to eat on keto and low-carb diets.
What Beans Should I Avoid on Keto?
You should avoid black beans, kidney beans, navy beans and lima beans because they contain well over 24 grams of carbs per cup, which can interfere with ketosis. Instead, stick to green beans, as one cup only has four net carbs.
What Vegetables Are Good for Keto?
Vegetables are a good way to fill yourself up quickly and lose weight on keto. However, you want to stick to low-carb vegetables such as broccoli, cabbage, cauliflower and tomatoes. Avoid starchy foods like potatoes and corn since they contain massive amounts of carbs.
Final Thoughts on Green Beans and the Ketogenic Diet
Green beans are 100 percent fine on keto. A single serving has four grams of net carbs, so it’s very unlikely that it’ll interfere with ketosis. It also has good amounts of vitamin C and non-heme iron.
So if you’re looking to introduce green beans into your keto diet, I highly suggest making Southern green beans with bacon, cheesy green beans, or green beans with cream cheese.
And if you want to spice up your keto diet with green bean alternatives, I’m a big fan of cucumber, broccoli, cabbage or zucchini.