Crispy Green Bean Salad Recipe

As Amazon and Instacart Associates, this post may contain affiliate links that allow us to generate income.

This tender crisp low carb green bean salad with sweet & tangy mustard dressing is served cold and is the perfect side dish for any low carb meal.

It improves with time and is a great way to prep for the week whether you want to use it for lunch or dinner sides.

My photo’s don’t do the dish justice…it really is a pretty salad and will look beautiful on your table.

🥘Ingredients:

Salad

  • 1 lb Green Beans Fresh – snipped into 2 inch bite sized pieces.

Fresh green beans are really the best option for this dish. I think you could probably get away with canned green beans of fresh isn’t an option.

But frozen green beans are a no go in the low carb green bean salad. They will be too floppy when they thaw.

  • 1/3 cup Hemp Hearts (100 g)

Hemp heart are an amazing way to pack in some extra fiber. This is the brand we love. They’re organic and priced right.

  • 1/2 cup Walnuts (50 g) Toasted & Chopped

I toasted my walnuts in a dry pan for a couple of minutes while the green beans were cooking.

Watch them closely because they will stay raw until you look away. That’s the precise moment that they decide to go from raw to burnt immediately.

  • 1/4 cup mint Fresh-chopped

Does mint in green beans sound strange? I thought so too, but I tried it because I have a ton of it right now and ot really gives a nice fresh taste to the salad as a whole.

Use curly parsley if you just can’t get into the mint.

But, mint is a really great source of nutrients. Check this out.

  • 6 slices Bacon cooked crispy and chopped

Leave out this ingredient if you are going for a vegetarian side. You can always add in some tasty goat cheese if you want the salty element.

Dressing

  • 1 tsp garlic minced or paste
  • 2 tsp Dijon Mustard
  • 1-2 tbsp Allulose *or sweetener of choice to taste

Back in my sugar burning days, we added honey to this dressing. Allulose is a rare sugar that takes it place nicely.

But you can use any low carb sweetener you like for the low carb green bean salad. If you want to know more about low carb sweeteners check out this post.

Any oil that you like will work in this salad with the exception of coconut oil. I think Avocado Oil would give it a great flavor but I went with olive oil because it is so neutral.

  • 2 tbsp White Wine Vinegar

Apple cider vinegar is nice in this dish and compliments the green beans too.

  • salt & pepper * to taste

👩🏿‍🍳 How to make the Green Bean Salad:

  • Blanch Green beans in salted, boiling water for 6-8 minutes until they are bright green and are no longer raw and chewy. They should still be tender crisp.

Taste them to make sure the chewiness has been boiled out. You could also steam the green beans if you like that better.

  • Refresh them immediately by running under cold water in a colander or an ice water bath. Set aside to drain.

This part of the instructions is important. You’ll need to cool the green beans to stop them from cooking.

  • Toast the walnuts in a dry pan until golden and fragrant. Coarsely chop once they have cooled. Cook the bacon until crispy in the same pan. Drain and chop. Coarsely chop the mint.

This is the most time intensive part of making the salad. I recently bought this mezzaluna knife to make chopping safer for the teen.

She’s always rushing to see how fast she can chop and the shape of the knife makes it less likely that she will catch her finger in the crossfire.

I could go on and on about how cool the cover is.

It has holes in it so it makes “de-leafing” herbs a snap and you can toss it in a drawer without worrying about ruining the blade or losing a finger when you are looking for it in the said drawer.

  • Add all salad ingredients to a serving bowl
  • Add all dressing ingredients to a small jar, put the lid on and shake until well combined. Taste and adjust as necessary.
  • Pour on salad and toss coat. Add salt and pepper as desired.
  • Serve immediately or chill. Keeps in fridge for 4-5 days.

Eat some now, save some for later. This salad improves as it sits in the fridge.

📋Tips & FAQ’s:

How long does this salad last in the fridge?

This salad will last in the fridge for four or five days. It’s great for meal prep.

Can I freeze the low carb green bean salad for later?

No. It’s not a freezer type of dish. It would be mushy when you take it out.

What additional ingredients are good in this side salad?

  • Sesame Seeds
  • Feta Cheese (wait until you are serving or serve on the side)
  • Dried Cranberries (this will add some carbs of coarse)
  • Toasted Pumpkin seeds

Need ideas for main courses to go with your low carb green bean salad?

I think that’s all for the Low Carb Green Bean Salad!

Green beans are in season and this recipe is a great way to prep for the coming week!

I hope you like it and as always, please leave a comment below if you have any questions, comments, green bean related haiku’s, etc.

Ta ta and Keto on!

Brandy

Low Carb Green Bean Salad

Low Carb Green Bean Salad Recipe

Brandy
Crispy, tender green beans and crunchy walnuts steal the show in this sweet and tangy, cold green bean salad. It's a great make ahead side dish for Summer and Autumn.
5 from 1 vote
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Course Salad, Side Dish
Cuisine American, Keto
Servings 8 servings
Calories 265 kcal

Equipment

Chefs Knife

Ingredients
  

Salad

  • 1 lb Green Beans Fresh – snipped into 2 inch bite sized pieces.
  • 1/3 cup Hemp Hearts (100 g)
  • 1/2 cup Walnuts (50 g) Toasted & Chopped
  • 1/4 cup mint Fresh-chopped
  • 6 slices Bacon cooked crispy and chopped

Dressing

  • 1 tsp garlic minced or paste
  • 2 tsp Dijon Mustard
  • 1-2 tbsp Allulose *or sweetener of choice to taste
  • 1/3 cup olive oil (5 tbsp)
  • 2 tbsp White Wine Vinegar
  • salt & pepper * to taste

Instructions
 

  • Blanch Green beans in salted, boiling water for 6-8 minutes until they are bright green and are no longer raw and chewy. They should still be tender crisp.
    Refresh them immediately by running under cold water in a colander or an ice water bath. Set aside to drain.
    Blanched green beans
  • Toast the walnuts in a dry pan until golden and fragrant. Coarsely chop once they have cooled. Cook the bacon until crispy in the same pan. Drain and chop. Coarsely chop the mint.
    Toasted walnuts
  • Add all salad ingredients to a serving bowl
    Add all dressing ingredients to a small jar, put the lid on and shake until well combined. Taste and adjust as necessary.
    Pour on salad and toss coat. Add salt and pepper as desired.
    Toss with mustard dressing
  • Serve immediately or chill. Keeps in fridge for 4-5 days.

Notes

This recipe makes 8 servings of about 3/4 cup each.

Nutrition

Serving: 0.75cupCalories: 265kcalCarbohydrates: 6gProtein: 7gFat: 24gSodium: 128mgFiber: 2gNet Carbs: 4gFat Ratio per Serving: 81.51%Protein Ratio per Serving: 10.57%Carb Ratio per Serving: 6.04%
Keyword gluten free, vegetarian option
Tried this recipe?Mention @ketocastleinthemountains or tag #ketocastleinthemountains!

The nutritional information for the low carb green bean salad is provided as a courtesy.

We are pretty careful about our figures but if you ever feel like anything is off please feel free to do your own calculations.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating