Keto Green Beans with Bacon and Savory
Green beans sit at the upper end of keto-friendly vegetables at roughly 4 g of carbs per 100 g, but they fit comfortably into moderate portions. Paired with bacon and savory, they turn into the kind of side dish that has been on tables for generations. Per serving: 5 g net carbs, 18 g fat, 8 g protein. Ready in 20 minutes, and they go with roast beef, beef rolls, venison roast, or simply a good bratwurst.
The essentials at a glance
- Prep and cook time: approx. 20 minutes.
- Approx. 5 g net carbs and 18 g fat per serving.
- Ingredients: green beans, bacon, shallot, garlic, savory, butter.
- Important: beans must be fully cooked, raw beans contain phasin and are not safe to eat.
Ingredients
Enough as a side dish for 4, for example with roast beef or game.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| green beans | trimmed | |||
| trimmed | ||||
| streaky bacon | diced | |||
| diced | ||||
| shallot | finely diced | |||
| finely diced | ||||
| garlic clove | finely chopped | |||
| finely chopped | ||||
| butter | - | |||
| savory | 1 sprig for the water, 1 tbsp chopped at the end | |||
| 1 sprig for the water, 1 tbsp chopped at the end | ||||
| salt | to taste | |||
| to taste | ||||
| black pepper | to taste | |||
| to taste | ||||
Preparation
-
Cook the beans
approx. 10 minutes1 savory 1 sprig for the water, 1 tbsp chopped at the end Simmer with savory until crisp-tender.
-
Render the bacon
approx. 5 minutes1 shallot finely diced 1 clove garlic clove finely chopped Fry until crisp, then sweat the shallot and garlic.
-
Combine
approx. 5 minutes500 g green beans trimmed 100 g streaky bacon diced 20 g butter Toss the beans in the bacon butter and season to taste.
You did it! Enjoy every delicious bite.
Tips for foolproof beans
- Fresh beans should snap crisply when bent, that audible snap is the sign of freshness.
- Cook savory with the beans and add chopped savory at the end for a double aroma effect.
- Do not over-rinse the beans, otherwise they go cold and need to be reheated.
- Truly render the bacon, do not just brown it, the fat is what carries the flavor.
- Salt only at the end, the bacon already brings plenty of salt to the dish.
Why does savory belong with green beans?
Savory (Satureja hortensis) contains essential oils that round out the typical bean flavor and may also support the digestion of legumes, which helps with the bloating beans can cause. Botanically, green beans are legumes, but they are harvested unripe, which is why their carb content stays low. Important: raw green beans contain phasin, a lectin that is destroyed by cooking. Eight minutes in boiling water is enough to fully inactivate the phasin.
Source: USDA FoodData Central – Beans, snap, green, raw , German Federal Institute for Risk Assessment – Lectins in legumes
Variations for every occasion
Bean bundles in bacon: Wrap 5 to 6 beans in a slice of breakfast bacon and bake at 200 °C for 15 minutes until crisp, an elegant side for holidays. With almonds: Toast 30 g of slivered almonds in the bacon butter for a nutty version that pairs well with game. Provençal style: Add 1 tbsp of olive oil, 1 finely chopped anchovy and 1 tsp of dried thyme to the beans for a Mediterranean character. With chestnut mushrooms: Sauté 200 g of mushrooms in the bacon fat before adding the beans, which doubles the volume and works beautifully with steak. With egg yolk: Stir 1 soft egg yolk into the hot side dish, where it turns into a light sauce, almost like carbonara beans.
Nutrition values
| Nutrient | Per serving | Keto rating |
|---|---|---|
| Calories | approx. 230 kcal | Moderate. |
| Moderate. | ||
| Fat | approx. 18 g | From bacon and butter. |
| From bacon and butter. | ||
| Net carbs | approx. 5 g | Low, well within range. |
| Low, well within range. | ||
| Protein | approx. 8 g | From bacon and beans. |
| From bacon and beans. | ||
| Fiber | approx. 4 g | Good. |
| Good. | ||
| Salt | approx. 1.4 g | From bacon. |
| From bacon. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Frozen or fresh beans?
Both work. Frozen beans are often pre-blanched and only need 4 to 5 minutes in water. Fresh beans have more bite and aroma and are worth the effort in season from June to September. Jarred beans are too soft and taste metallic, so the small saving is not worth it.
Are green beans truly keto-friendly?
Yes, in moderation. A 200 g portion of green beans delivers about 6 to 7 g of net carbs, which fits into any keto day. If you count strictly, stay at 150 g and pair them with a fat-rich main course.
Can I reheat this side dish?
Yes, though the beans lose a bit of bite. Warm them in a pot with a knob of butter over medium heat for 2 to 3 minutes. The microwave works too but tends to dry them out, so keep it short and use a lid.
Do these beans fit a keto weight-loss plan?
Yes, as a side they are one of the better options: 5 g of net carbs and a lot of volume for 230 kcal, plus 8 g of protein from the bacon. Halve the bacon if you are serving them alongside a fatty main.