Keto Oven Roasted Green Beans

Keto Oven Roasted Green Beans With Garlic and Parmesan is a very healthy recipe full of fiber, vitamins, and minerals. These beans are very low in carbs being an ideal side dish with any of the keto main course. Feel free to roast the beans without garlic and parmesan to keep them simple. The recipe has few ingredients which is why you need only half an hour to serve it. Keto Oven Roasted Green Beans with Garlic and Parmesan can also freeze either half-cooked or full-cooked with only 8 g of net carbs in a serving.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

EQUIPMENT:

• 1 baking tray.
• A large bowl
• Knife 1
• A small bowl.
• An oven.

INGREDIENTS:

• 1/2 teaspoon of Garlic powder.
• One-fourth cup of parmesan cheese, shredded.
• A head of garlic (around 10 or 12 cloves)
• 454 g of green beans.
• Black pepper, 1/4th tsp.
• Two + half tablespoons of oil
• Salt, 1/2 tsp.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INGREDIENT NOTES:

GARLIC POWDER:Use garlic powder for enhanced and strong garlic flavor along with fresh and minced garlic.
CHEESE:
The recipe here uses parmesan cheese. Buy shredded parmesan cheese from the store if you are in a hurry. Otherwise, buy and shred the fresh parmesan cheese for more flavor.
GARLIC:
It seems like 10 or 12 cloves of garlic will be too much for the recipe but when you minced and fry it, it will give a very nice flavor and fragrance.
GREEN BEANS:
The recipe uses green beans of America but you may use the French haricot verts. American beans are comparatively thick so they took longer time in the oven.
OIL:
Use any oil that suits you. The recipe here uses oil of olives, avocadoes, or coconuts.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

PREPARATIONS:

1. Wash the green beans thoroughly, dry them, and trim them from top and bottom.
2. Turn the switch of the oven on and heat it to 204 CELSIUS.
3. Grab a big bowl.
4. Add powder of black pepper, green beans, oil of olives, salt, and powder of garlic.
5. Combine well.
6. Grab another bowl and chop the garlic into thin slices.
7. Add the half tbsp of oil and toss well.

BAKING:

1. Take a baking sheet and spread the seasoned green beans in a single layer for 10 or 12 minutes.
2. As the timer goes off, take the tray of roasted green beans out of the oven.
3. Spread the oil-coated sliced garlic and grated parmesan cheese.
4. Mix well with the green beans and spread it again in a thin single layer.
5. You have to insert the tray in the oven again to lightly brown the garlic till you have crispy green beans with brown spots.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

TIPS:

1. Cut the green beans in diagonally to have more surface area exposed to oil and heat.
2. When you spread the beans on the baking tray then make sure that no bean should overlap with another.
3. It will not help the overlapped beans in roasting.

STORAGE INFORMATION:

There are two methods of storing the green beans:

REFRIGERATE HALF COOK:

1. Roast the green beans for 10 minutes.
2. Use the fridge to keep them locked in the container for 4 or 5 days.
3. When you have planned to serve then take them out and mix well with garlic and parmesan.
4. Spread them on the baking tray.
5. Insert the tray into the oven for 10 or 12 minutes at 400 F. Beans should be fully roasted

REFRIGERATE FULL COOK:

1. Finalize the roasting of beans along with garlic and parmesan cheese.
2. Keep the green beans that are left behind in the locked container.
3. Plan to serve in 4 or 5 days because it can’t stay safe for more.
4. Spread on the tray for baking and insert in the oven at 325 degrees F.
5. Wait till they are hot and crispy enough.

FREEZE HALF COOK:

1. Freeze the half-roasted green beans without garlic and parmesan in the tray.
2. Transfer them to the zip lock bag once they freeze.
3. Spread the beans on the tray and defrost them in the oven at 400
4. Fahrenheit for 6 or 7 minutes.
5. Take them out once defrosted, and mix with garlic and parmesan.
6. Spread them on the tray, and insert that tray again in the oven till the beans become golden and brown.

FREEZE FULL COOK:

1. Spread the frozen and fully cooked green beans on the baking tray.
2. Insert the tray into the oven at 325 Fahrenheit.
3. It takes extra time to defrost and then heat.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

FAQs:

What is the process of roasting the green beans?
The green beans take more time to get crispy and tender as compared to garlic and parmesan. If we mix garlic and parmesan with raw beans and bake in the oven. They will burn fully till our beans become tender and crispy. That is why we have to half-cook the beans before roasting them with garlic and parmesan cheese.

Why do we use green beans in our keto recipes?Green beans possess all the nutrients that are key features of the keto diet. They are healthy because they contain low carbs, vitamins A and C, calcium, potassium, and high dietary fiber.

How to serve these delicious roasted green beans?
This yummy and healthy side dish can pair well with;
Sirloin steak.
Crispy chicken thighs.
Baked Salmon
Turkey breast

How to roast the beans if you can’t get fresh ones?
Take the frozen beans and defrost them. Pat dry to remove the moisture of the ice crystals. Then roast as directed for an extra 10 minutes.

NUTRITIONAL INFORMATION PER SERVING:

Yield: 4 servings
Serving size: Three-fourth cup
Calories: 145 kcal
Carbohydrates: 11 grams
Net carbs: 8 g
Fats: 10 grams
Proteins: 4 g
Sugar: 4 grams
Fiber: 3 g

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS