Healthy Green Bean Casserole

This Healthy Green Bean Casserole incorporates fresh green beans, savory mushrooms, and a creamy dairy-free sauce into your menu for a wholesome twist on the classic Green Bean Casserole. Enjoy a healthier, flavorful holiday side dish that your entire family will love.

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Updated November 2023

Healthy Green Bean Casserole Recipe – A Delicious and Wholesome Dish

Looking for a healthier twist on a classic holiday favorite? This Healthy Green Bean Casserole is a fresh and wholesome side dish packed with crisp green beans, savory mushrooms, and a creamy dairy-free sauce.

It’s a better-for-you take on a classic comfort food and perfect for Thanksgiving or any holiday dinner. Whether you’re going dairy-free, gluten-free, or simply seeking a delicious low carb and keto-friendly option, you can savor a guilt-free and flavorful side dish that will keep you and your guests coming back for more.

Ingredients You’ll Need:

• Fresh Green Beans: The star of the show, these vibrant beans provide essential nutrients and a delightful crunch.
• Vegan Butter (or Substitutes): Adds rich flavor; ghee or unsalted butter can be used for a non-dairy option.
• Onion and Garlic: These aromatic ingredients infuse the casserole with savory goodness.
• Cremini or Portobello Mushrooms: Bring earthy tones and a satisfying meaty texture to the dish.
• Fine Sea Salt and Black Pepper: Seasoning to enhance the flavors.
• Almond Flour (or Substitutes): A gluten-free thickening agent, or opt for regular all-purpose flour if not gluten-sensitive.
• Low Sodium Chicken Broth (or Vegetable Broth): For a flavorful liquid base; choose vegetable broth for a plant-based option.
• Unsweetened Almond Milk (or Preferred Milk): Adds creaminess with a dairy-free option, or use your preferred milk.
• Coconut Cream (or Substitute): Contributes a luxurious, dairy-free creaminess; heavy cream can be used for non-dairy-free.
• Vegan (or Regular) Mozzarella Cheese: Provides that cheesy, gooey texture; choose based on your dietary preference.
• Gluten-Free Crackers (or Substitutes): For a crunchy topping, opt for gluten-free crackers such as Simple Mills, pork rinds, or Parmesan crisps depending on your dietary needs.
• Optional: Crisp-Cooked Vegan or Regular Bacon: Elevate the dish with smoky bacon flavor or keep it vegan for a lighter touch.

Instructions: How to make Healthy Green Bean Casserole

Tips to make the Best Healthy Green Bean Casserole:

• Freshness Matters: Whenever possible, opt for fresh green beans as they provide the best texture and flavor. If using frozen beans, make sure to thaw and drain them thoroughly before cooking.
• Balancing Seasoning: Season the sauce to your liking, but start with a conservative amount of salt and pepper. You can always adjust the seasoning at the end to avoid over-salting the dish.
• Smooth Sauce Preparation: To achieve a creamy, lump-free sauce, add the liquid (broth, almond milk, and coconut cream) gradually while stirring continuously. This prevents any unwanted lumps from forming.
• Experiment with Toppings: Get creative with the crunchy topping. Try different gluten-free crackers, nuts, or seeds for added texture and flavor.

What to Serve With Green Bean Casserole:

1. Roast Turkey or Chicken: Pairing the casserole with a Thanksgiving Turkey or Whole Roasted Chicken is a classic choice, perfect for holiday dinners. The combination of savory protein with the creamy casserole is a crowd-pleaser.
2. Baked Ham: If you’re serving the casserole for a special occasion, honey baked ham is another great option. The sweet and salty flavors of ham complement the creaminess of the casserole.
3. Beef Roast: For a heartier meal, consider serving the casserole alongside a succulent beef roast. The rich flavor of beef pairs well with the green beans and mushroom sauce.
4. Grilled Salmon: If you prefer seafood, grilled salmon makes a fantastic pairing. The mild, flaky fish contrasts nicely with the creamy casserole.
5. Mashed Potatoes: A side of creamy vegan mashed potatoes can complete the meal by providing a contrasting texture and an extra layer of flavor.
6. Cranberry Sauce: For a touch of sweetness and tartness, don’t forget a side of homemade cranberry sauce. It’s a traditional accompaniment that balances the flavors of the casserole.
7. Mixed Salad: Incorporate some freshness into your meal with a vegan Caesar green salad. The crisp, leafy greens provide a contrast to the creamy casserole.
8. Rolls or Bread: Serve with warm rolls or crusty bread to mop up any remaining sauce from the casserole.
9. Other Vegetables: Add a variety of cooked or roasted vegetables like maple glazed carrots, roasted Brussels sprouts, or air fryer asparagus to create a well-rounded, colorful spread.

Variations and Substitutions:

• Add-ins: Customize this dish further by experimenting with different cheeses, bacon alternatives, or alternative flour and milk options.
• Vegetarian: Feel free to omit the bacon for a vegetarian or vegan version.

Storage and Freezer Instructions:

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to three days.
• Freezer: For freezing, place the casserole in a freezer-safe container, ensuring it’s well sealed. It can be frozen for up to three months.
• Reheating:
  • Oven: Cover the dish with aluminum foil to prevent excessive drying. Bake in preheated oven at 350 F for 15-20 minutes or until the casserole is heated through.
  • Microwave: You can also microwave in smaller portions on a covered microwave-safe plate on medium power in 1-minute increments, checking the temperature after each minute until it’s heated to your liking. Be careful not to overcook, as it may become mushy

To Make Ahead:

• Prepare the Casserole: Follow the green bean casserole recipe up to assembling the casserole, stopping just before baking.
• Refrigerate: Cover the casserole dish tightly and refrigerate for up to 24 hours.
• Baking: When ready to serve, preheat the oven to 375°F (190°C) and bake the refrigerated casserole for about 20-25 minutes until heated through and the topping is golden brown. Enjoy!

Is Green Bean Casserole Healthy?

A few key features that make this green bean casserole healthy apart from traditional recipes are:

• Fresh Ingredients: We use fresh green beans as the primary vegetable in this recipe.
• Dairy-Free and Gluten-Free Options: We offer alternatives to dairy and gluten, making this recipe accessible to those with dietary restrictions. Vegan butter, almond flour, almond milk, coconut cream, and vegan Mozzarella cheese create a dairy-free version, while almond flour and gluten-free crackers cater to gluten sensitivity.
• Lower Sodium: The use of low-sodium chicken or vegetable broth allows you to control the salt content.
• Customizable: This recipe is highly customizable. You can adapt it to your specific dietary needs by selecting ingredients that align with your preferences, making it a versatile and adaptable choice.

FAQs – Frequently Asked Questions:

1. Can I use frozen green beans instead of fresh?

While fresh green beans are recommended for the best texture, you can use frozen green beans if that’s what you have on hand. Thaw and drain them before using in the recipe.

2. Are there any suitable alternatives to coconut cream for a dairy-free option?

Yes, there are many dairy-free creamer options available, such as almond creamer, oat creamer, or cashew cream. Choose the one that suits your taste and dietary preferences.

3. Can I prepare this casserole in advance and bake it later?

Absolutely! You can assemble the casserole ahead of time and refrigerate it, unbaked, for up to a day. When ready to serve, simply pop it in the oven.

4. What are some options for bacon substitutes in the recipe?

You can use vegan bacon or skip it altogether for a vegetarian or vegan version. You can also experiment with smoked paprika or liquid smoke for a smoky flavor.

5. How do I make this casserole gluten-free?

To make this healthy green bean casserole entirely gluten-free, ensure you use gluten-free flour, gluten-free crackers or the recommended substitutes, and double-check all other ingredients for hidden sources of gluten.

More healthy Thanksgiving recipes you will love:

Healthy Scalloped Sweet Potatoes

Low Carb Cranberry Sauce

5 from 4 votes

Print

Health Green Bean Casserole

Prep Time

15 mins

Cook Time

25 mins

Total Time

40 mins

 

This Healthy Green Bean Casserole incorporates fresh green beans, savory mushrooms, and a creamy dairy-free sauce into your menu for a wholesome twist on the classic Green Bean Casserole. Enjoy a healthier, flavorful holiday side dish that your entire family will love.

Course: Side Dish

Cuisine: American

Keyword: green bean casserole, healthy green bean casserole, keto, low carb, paleo thanksgiving side dish, side dish

Servings: 12 servings

Calories: 138 kcal

Author: Kelly

Ingredients

• 2 pounds fresh green beans , trimmed
• 2 tablespoons vegan butter , you can also sub with ghee or unsalted butter if you're not dairy-free
• 1 small onion , diced
• 2 cloves garlic , minced
• 2 cups sliced cremini or portobello mushrooms
• 1 teaspoon fine sea salt , more or less to taste
• 1/4 teaspoon freshly ground black pepper , more or less to taste
• 2 tablespoons almond flour , you can also sub with gluten-free fine oat flour, cassava flour or gluten-free 1-to-1 baking flour, regular all purpose flour works too if you're not gluten-free
• 1/2 cup low sodium chicken broth , you can also sub with vegetable broth if you're plant-based
• 3/4 cup unsweetened almond milk , or preferred milk of choice
• 1/2 cup coconut cream , you can also sub with dairy-free creamer of your choice or heavy cream if you're not dairy-free
• 1/2 cup vegan or regular Mozzarella , shredded

For the crispy topping:

• 3/4 cup finely crushed gluten-free crackers , we like Simple Mills for a grain-free option. You can also sub with finely crushed pork rinds or finely crushed Parmesan crisps, such as Whisps if you're not plant-based
• 3 strips crisp cooked vegan or regular bacon , chopped into pieces. Optional.

Instructions

1. Bring a large pot of salted water to a boil. Add the green beans and cook until just crisp, tender, about 6 minutes. Drain in a colander and immediately transfer to a large bowl of ice water, to stop the cooking process. Drain and set aside.

2. Preheat oven to 375 F. Grease a 9x13 casserole dish and set aside.

3. Melt butter in a large skillet over medium-high heat. Sauté the onions and garlic, for about 3-4 minutes, until softened. Stir in the mushrooms along with salt and pepper and continue cooking until brown, about 3-4 minutes.

4. Sprinkle the flour over top and cook for 1-2 minutes. Stir in the broth until smooth then slowly add the milk and cream while continuously stirring to prevent any lumps from forming. Continue cooking and stirring until the sauce reduces and thickens - taste and season with additional salt and pepper as needed.

5. Add green beans to skillet with the sauce and mix until the green beans are well covered.

6. Transfer the green bean mixture to the prepared casserole dish. Top with cheese, bacon (if using) and sprinkle with crushed crackers / pork rinds / Parmesan crisps and bacon, if using.

7. Bake in oven for about 15-18 minutes, or until bubbly and topping is golden brown. Serve hot.

Recipe Notes

How to store:

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to three days.
• Freezer: For freezing, place the casserole in a freezer-safe container, ensuring it's well sealed. It can be frozen for up to three months.
• Reheating:
  • Oven: Cover the dish with aluminum foil to prevent excessive drying. Bake in preheated oven at 350 F for 15-20 minutes or until the casserole is heated through.
  • Microwave: You can also microwave in smaller portions on a covered microwave-safe plate on medium power in 1-minute increments, checking the temperature after each minute until it's heated to your liking. Be careful not to overcook, as it may become mushy

How to Make Ahead:

• • Prepare the Casserole: Follow the green bean casserole recipe up to assembling the casserole, stopping just before baking.
  • Refrigerate: Cover the casserole dish tightly and refrigerate for up to 24 hours.
  • Baking: When ready to serve, preheat the oven to 375°F (190°C) and bake the refrigerated casserole for about 20-25 minutes until heated through and the topping is golden brown. 

Nutrition Facts

Health Green Bean Casserole

Amount Per Serving (1 g)

Calories 138 Calories from Fat 90

% Daily Value*

Fat 10g15%

Cholesterol 17mg6%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 3g3%

Protein 5g10%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.