This keto green beans with sauteed garlic and butter is a perfect side dish that is easy and quick to make. It hardly takes 20 minutes to make healthy sauteed green beans.
This can be easily customized to vegan too by substituting dairy butter with vegan butter. These are again gluten-free, and paleo.
Keto Green Beans / Sauteed Green Beans
This is a great way to cook fresh green beans. This is a very basic recipe but at the same time, it's one of the healthiest recipes. You can bake the green beans or simply stir fry or saute them in a skillet.
Here I have added lots of garlic. Garlic brings on a strong flavor in these sauteed green beans (skillet). I would recommend using garlic generously. Also, you can use garlic powder or granules. But the fresh garlic (minced) adds the best flavor.
No other ingredients are used here for flavoring. I have not added any other spices than salt and pepper. If you want your sauteed skillet green beans spicy, add some cyanne pepper or paprika to these beans. But black pepper adds a decent heat to the beans.
Skillet sauteed green beans for a low-carb keto diet
This is a great dish for a healthy diet as well. This is a low-calorie as well as low-carb dish & good to add to your keto diet menu. You can add some extra butter and cheese to the keto diet. Otherwise, also you can have this as it is as a side with your main course.
When you are on a low-fat diet or vegan, use olive oil or any vegetable oil. But if you are on a keto diet then use butter for cooking. You can also bake the beans in a casserole with a layer of grated cheese for your keto-sauteed beans. However, this buttery garlic sauteed green beans is also a perfect side dish.
Read another similar recipe: Keto Sauteed Buttery Garlic Spinach, Keto Mushroom Pepper Stir-fry, Zucchini Stir-fry, Green Beans Almondine.
Also, read Top 10 Vegetables for Keto Diet and What is Keto Diet on the blog.
Tips to cook fresh green beans
This is a simple skillet green beans recipe. This is an easy and quick side dish. It doesn't need much preparation also. Just trim the ends and you don't need further prepping also. Or you may chop them into halves.
I have finely chopped garlic pods. If you don't have fresh garlic, you can sprinkle some garlic powder, salt, and pepper.
Step 1 - Blanch the green beans
Blanch the beans for 2 minutes and after that saute. You can also go ahead with sauteing without blanching too. But this will result in losing the fresh green color of the vegetable while cooking. If you will blanch you can retain the color and texture by washing it in cold water for some time. Don't blanch for more than 2 - 3 minutes as we want a crisp texture and not soggy soft ones.
You can also blanch it well in advance and dip it in ice water for some time. Then wipe off with a paper towel and store in the refrigerator for 1 - 2 days in an airtight fridge box.
Whenever required throw the pre-blanched beans into the skillet and saute for 5 - 6 minutes or till the beans are done. And you are done with your healthy skillet sauteed green beans. This makes cooking easier.
What can I add to green beans for flavor?
Garlic is the most paired and heavenly combo for any vegetable saute. It adds a strong flavor to the dish overall. You can add other herbs too like oregano, paprika, chive, or cilantro to these beans.
Here along with garlic, I have added only black pepper and some roasted sesame seeds (garnish). A dash of lemon juice or a pinch of lemon zest will also blend well with these sauteed green beans.
You can also add some additional veggies like onions, mushrooms, and peppers. But it's damn delicious with basic garlic, salt & pepper.
Are Green Beans Keto?
Yes. Green beans are one of those low-carb vegetables that are perfect for the keto diet. Read my top 10 vegetables for keto diet.
One serving of green beans gives approximately -
- 98 calories
- 3g Net Carbs:
- 7g Total carbs
- 4g Fiber
- 2g Protein
- 7g Fat
Nutritional Facts & Health Benefits
Green beans (String beans) have numerous other health benefits as well. These are a great source of Vitamin A, Vitamin E, Vitamin C, Vitamin K, Potassium, Magnesium, Phosphorous, and Folic Acid. This is one of the other superfoods which is why it's essential to include green beans in our daily diet.
- Green beans are high in protein
- Helps to maintain healthy bones, hair, and muscle.
- Good source of vitamins and minerals.
- It's rich in vitamin C which helps in building the immune system.
- Helps in the production of collagen
- Helps protect the skin from oxidative damage.
- A good source of vitamin A helps the immune system
- It helps in keeping the eyes healthy.
F A Qs
Are sauteed green beans healthy?
Absolutely. Sauteed green beans are healthier than raw ones.
Can I saute green beans without blanching?
Yes, you may saute green beans without blanching too. But if you saute directly, it will take longer time to get cooked rather than by initial blanching. Also when cooked for a long time, the beans lose their color and become pale. And along with color, it loses some nutrients because of over-cooking.
Why blanching the green beans before sauteing is good?
By blanching for 2 - 3 minutes (maximum), we are reducing the cooking time and at the same time, it helps in preserving the natural color, texture, and nutrients that might be lost if we will directly saute the beans.
Can I use frozen green beans for this recipe?
Yes, you can use frozen beans as well. In that case, you don't need to blanch them. Frozen beans are pre-cooked. Just throw the beans directly into the skillet. Saute as required and you are done.
Keto Green Beans/ Sauteed Green Beans
Keto Sauteed Green Beans
- 200 gms Fresh Green Beans (string beans/ French beans)
- 5 large Garlic cloves
- 1 tsp Sesame Seeds for garnish
- 1 tbsp Butter vegan butter or olive oil for vegan
- 1/2 tsp Salt (or as per taste)
- 1/2 tsp Black pepper
- Wash and clean beans thoroughly.
- Trim both the ends.
- Now in a saucepan heat water to boiling.
- Blanch trimmed beans in hot water for 2 minutes.
- Remove from hot water to a strainer or colander.
- In a bowl take ice water and drop blanched beans in it.
- This will stop the overcooking of beans and retain its green color.
- After 2 - 3 minutes remove beans from ice water and wipe it with a clean towel.
- Now in a skillet or pan, heat butter or oil.
- Add finely chopped garlic and on a low flame saute for 10 - 15 seconds or till it starts to change color.
- Now add blanched beans into the skillet and toss to mix.
- Add a little salt (to taste) and black pepper.
- On a medium flame keep sauteing for 3 - 4 minutes.
- Don't overcook the beans. Remove when they are fork tender.
- Remove from heat and serve hot.
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Awesome Dish for Vegan.