Green Bean Casserole is probably my favorite Thanksgiving Dinner Dish all time. Unfortunately, the cream soup of mystery and frank foods is not healthy. Neither are the fried onions that usually adorn the top of this casserole. (Note: real onions don’t get crispy when fried on their own…I tried…they burn)
This was one of my most requested recipes and I’m happy to share the healthy version. I think I actually prefer this one to the processed version, although it’s been so long that I don’t completely remember what this one tastes like. In any case, this one is good! It’s also free of mystery ingredients!
Contents(Hide)(To show)
The best green bean casserole recipe
Classic Green Bean Casserole features Campbell’s canned soup and mushy canned green beans. Then it’s all topped off with crispy fried onions. Some conventional canned onion rings surprisingly contain pretty decent ingredients, but most still contain all-purpose flour and therefore are not gluten-free. Making green bean casserole from scratch is not only healthier, but it tastes so much better!
It takes a little time to make, but it’s worth it. You can even make it ahead of time to speed up your Thanksgiving prep time. See the instructions below the recipe to prepare this vegetarian casserole in advance.
Prepare the green beans
You can use the typical canned green beans in this recipe, but I really prefer fresh. However, they will take forever to cook in the oven if they are not pre-cooked and by then the onion filling will be burnt. I’ve found the easiest way is to lightly steam them before adding the mushroom sauce.
Another option that some people like is to blanch the green beans in a large pot of boiling water then put them in ice water in a large bowl.
If you can’t find fresh frozen green beans, that will work too. Cook them lightly then drain them before adding the mushroom sauce.
A faster option
Since writing this recipe, I have discovered an easier way to prepare Cream of mushroom at home. This reduces the time needed to make this recipe. If you opt for this version, simply use the homemade cream of mushroom soup in whatever green bean recipe you’re using (but no need to dilute it half-and-half with water like the canned versions).
If you want to save even more time, you can always use Kettle and Fire’s Mushroom Bisque Soup. This is an incredible homemade option and it’s delicious!
Healthy Green Bean Casserole Recipe
A truly healthy version of the classic… without the cream with mysterious ingredients!
Servings
Ingredients
Onion garnish
- 3 medium onions (minced)
- 2 eggs
- 3 tablespoon thick cream (or coconut milk)
- 2-3 tablespoon coconut flour
- ½ cup coconut oil (or tallow)
Healthy cream of mushroom sauce
- ½ cup butter
- ten mushrooms (cut finely)
- ½ cup cream (or coconut milk)
- 4 egg yolks
- ½ teaspoon garlic powder
- salt and pepper to taste
- ⅓ onion topping mixture from above
- heavy cream or coconut milk (or water)
Other
- 2 pound sterling fresh green beans (or 5 cans or 2-3 bags of frozen food)
Instructions
For the onion garnish
-
Place the sliced onions, eggs and heavy cream in a medium bowl and mix until evenly incorporated.
-
Add the coconut flour and mix by hand until evenly coated.
-
Put the coconut oil (or tallow) in a large skillet and turn over medium heat.
-
When hot, add the coated onions and brown them evenly, turning them occasionally.
-
Once golden, remove from heat and set aside.
For the mushroom sauce
-
In a medium saucepan, melt the butter.
-
Add the diced mushrooms and sauté until they start to brown.
-
Add cream or coconut milk.
-
Stir in the egg yolks and spices along with about 1/3 of the onion filling mixture (save the rest for last) and continue stirring until the yolks begin to cook and the mixture thickens.
-
If necessary, add additional milk or water to the cream of mushroom sauce to thin it.
To assemble
-
Preheat oven to 325°F.
-
Lightly steam the green beans and drain to remove excess liquid. If using canned green beans, drain the liquid. Place green beans in a 9×13 baking dish.
-
Pour the cream mixture over and mix until incorporated.
-
Top the green bean mixture with the remaining onion topping mixture and heat in the oven until the topping begins to crisp (but not burn!) and the green beans are heated through.
Nutrition
Nutritional intake
Healthy Green Bean Casserole Recipe
Amount per serving (1 serving)
Calories 395
Calories from fat 324
% Daily Value*
Fat 36g55%
Saturated fat 25g156%
Trans fat 0.5 g
Polyunsaturated fat 2g
Monounsaturated fat 7g
Cholesterol 192 mg64%
Sodium 3618 mg157%
Potassium 430mg12%
Carbohydrates 15g5%
5g fiber21%
Sugar 7g8%
Protein 7g14%
Vitamin A 1628UI33%
Vitamin C 18mg22%
Calcium 89 mg9%
Iron 2mg11%
*Percent Daily Values are based on a 2,000 calorie diet.
Remarks
- If you want the mushroom sauce to be even tastier, add an extra egg yolk.
- You can use leftover egg whites to make the filling. sweet potato casserole.
How to Make Green Bean Casserole Ahead
To make this ahead of time, prepare the recipe according to the instructions above, but do not add the onions on top. Refrigerate for up to several days until ready to eat. Let the casserole come to room temperature before putting it in the oven, otherwise the cold casserole could explode in the hot oven. Add the onions on top and heat in the oven until the topping is golden and crispy.
More Thanksgiving Side Dishes
What is your favorite Thanksgiving side dish? Leave a comment and let me know!
