Heart Healthy Green Beans with Almond Slices

(5.0)
By Judy Capodanno
Updated 11/3/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Vegetarian
Heart Healthy Green Beans with Almond Slices
Photo Credit: Baldwin Publishing Staff Photographer

Enjoy a quick, versatile green bean side dish that features toasted sliced almonds and minced garlic. This easy, 5-ingredient recipe comes together in just 20 minutes for a heart-healthy bite. It's also an easy side dish to prepare in advance. For more make-ahead veggie options, see our healthy vegetable recipes.

Total Time
20 minutes
Servings
10
Calories
35

What Makes These Heart Healthy Green Beans with Almond Slices Healthy

This recipe is an excellent heart-healthy choice because it combines fiber-rich green beans with healthy monounsaturated fats from almonds. It's prepared with minimal butter and no added salt, making it naturally low in sodium (only 12mg per serving) and supportive of healthy blood pressure.

Key Health Highlights

  • Supports Diabetic Diets: With 5g of carbohydrates and 2g of fiber, these green beans are a smart choice for blood sugar management.
  • Low Sodium: Each serving contains only 12mg of sodium, well within heart-healthy guidelines.
  • Good Source of Vitamin K: Green beans provide Vitamin K, which is important for blood clotting and bone health.
  • Healthy Fats: Sliced almonds add beneficial monounsaturated fats, which are preferred for heart health over saturated fats.
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FAQs About Heart Healthy Green Beans with Almond Slices

Yes, green beans are an excellent choice for a heart-healthy diet. They are naturally low in sodium and calories, contain no cholesterol, and provide fiber, which can help manage cholesterol levels.

Sliced almonds are very healthy. They are a great source of monounsaturated fats, which can help lower "bad" (LDL) cholesterol. They also provide vitamin E, fiber, and protein.

The healthiest ways to cook green beans are methods that preserve nutrients, like steaming, blanching (as in this recipe), sautéing with minimal healthy fat (like olive oil or a small amount of butter), or roasting. Avoid boiling for long periods, which can leach nutrients into the water.

Yes, green beans are a non-starchy vegetable, meaning they have a low glycemic index and minimal impact on blood sugar levels. Their fiber content also helps slow down digestion, making them a great food for a diabetic-friendly eating plan.

More Heart-Healthy Side Dishes

Try these simple, flavorful veggie dishes to add color and taste to your table.

Heart Healthy Garlic Roasted Broccoli
Heart Healthy Honey Carrots
Heart Healthy Green Beans with Tomatoes
Heart Healthy Roasted Vegetables

Healthy Mains to Pair

These classic main dish recipes made lighter and heart-smart will be the star of any meal.

Heart Healthy Chicken Parmesan
Heart Healthy Balsamic Chicken
Heart Healthy Pork Tenderloin
20 Heart Healthy Chicken Recipes

Ingredients

Recipe yields 10 servings

Directions

  1. Step 1

    In a large pot, blanch green beans in simmering water for 3 minutes, or until slightly tender. Drain in a colander. In a large skillet, melt butter over medium heat.

  2. Step 2

    Add garlic and sauté for 1 minute. Add green beans and sauté until heated through, about 5 minutes. Add almonds and season with pepper to taste. Toss to combine and serve.

Nutrition Facts

Serving Size:
1/3 cup

35
Calories
2
g
Fat
3
mg
Cholesterol
12
mg
Sodium
5
g
Carbs
0
g
Sat. Fat
2
g
Fiber
2
g
Protein

Variations and Roasting Tips

  • Roasted Green Beans: For a crispier texture, toss green beans with 1 Tbsp olive oil, garlic, and pepper. Roast on a baking sheet at 400°F (200°C) for 15-20 minutes, or until tender-crisp. Toss with almonds before serving.
  • Add Balsamic Vinegar: For a tangy flavor, drizzle 1-2 teaspoons of balsamic glaze or vinegar over the finished dish just before serving.
  • Using Frozen Green Beans: You can use frozen green beans. Allow them to thaw and pat them dry before sautéing. Note that they may have a softer texture than fresh beans.

Make-Ahead and Storage Tips

  • Make-Ahead: You can blanch the green beans (Step 1) up to two days in advance. Store them in an airtight container in the refrigerator. Sauté with garlic and almonds just before serving.
  • Storage: Store leftovers in an airtight container in the refrigerator for 3-4 days.
  • Reheating: The best way to reheat is in a skillet over medium heat for 2-3 minutes, or until warmed through.

Ingredient Substitutions

You can substitute the unsalted butter with 1 tablespoon of olive oil for a different flavor profile that is also heart-healthy.

If you don't have sliced almonds, this recipe also works well with chopped pecans, walnuts, or pine nuts.

Feel free to use 1/2 teaspoon of garlic powder if you do not have fresh garlic.

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