Low-Carb High-Protein Tuna Green Bean Casserole

What’s for dinner that’s easy, high in protein, low in carbs, and family-friendly? Tuna green bean casserole can be the solution. You can make it ahead of time or get it on the table in about 30 minutes. This recipe has vegetables, healthy fats, and lean protein. For a balanced meal, try serving it with ½ cup of cooked whole-grain pasta or some fruit.

Variations

Make your green bean casserole with tuna, as in the below recipe, or try another type of protein. Here are some ideas.

• Chicken: Swap 1-2 cups of cooked, cubed skinless chicken breast for the tuna.
• Eggs: Skip the tuna. Whisk 2 eggs or 4-6 egg whites in a bowl, and pour them over the mixture before putting the pan in the oven.
• Cottage cheese: Skip the tuna. Stir in 1-2 cups of low-fat cottage cheese before removing the mushroom mixture from the heat.
• Tempeh or tofu: Instead of using tuna, add 12 ounces of tempeh or tofu in pieces.

Recipe for Low-Carb High-Protein Tuna Green Bean Casserole

Makes 4 servings

Ingredients:

• 1 lb of fresh green beans, trimmed and cut to size, or frozen green beans, thawed
• 1-2 cups of mushrooms, sliced
• 1 small onion, diced
• 2 cloves of garlic, peeled and minced
• 1 tablespoon of olive oil
• 1 can (5 ounces) of tuna, drained
• ½ cup of low-sodium vegetable or chicken broth
• ½ cup of unsweetened almond milk or other milk
• 2 tablespoons of whole-wheat flour
• ¼ cup of parmesan cheese
• ½ cup of chopped pecans
• Salt and pepper to taste
• (Optional) ½ teaspoon of dried thyme

Instructions: 

1. Preheat the oven 375°F. Spray a 8x8” casserole dish with cooking spray.
2. Steam or boil the green beans for about 5 minutes, until they start to become tender. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until soft, about 3-4 minutes, stirring often. Add the garlic and mushrooms, cooking for another 5 minutes, stirring occasionally, until the mushrooms are tender.
4. While stirring, sprinkle the flour mixture over the mushrooms. Continue stirring and cooking for 1 minute to form a roux.
5. Whisk in the chicken broth and milk and continue to whisk for 3-5 minutes, or until a thick sauce forms. Add salt and pepper to taste, and thyme if using. Stir in the tuna and heat.
6.  Remove from the heat and stir in the green beans. Transfer the mixture to the prepared casserole dish. 
7. Mix the chopped pecans and grated parmesan cheese in a small bowl. Top the casserole with the mixture. 
8. Bake for 20 minutes, or until heated through and lightly golden on top.
9. Cool before serving or freezing.

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Nutrition information per serving (made with almond milk): 350 calories; 23 grams of fat; 3 grams of saturated fat; 20 mg cholesterol; 340 mg sodium; 18 grams of carbohydrates; 7 grams of dietary fiber; 5 grams of sugar; 21 grams of protein

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