Healthy Recipe for Green Bean Casserole

healthy recipe for green bean casserole

This Healthy Recipe for Green Bean Casserole is just 119 calories and has just 1.1g of sugar. Unlike the high calorie, and high sugar processed version.

But I did help reduce time (and cost) and found you some all-natural crispy fried onions you can purchase. Because they really do make the recipe, and we want to get as close to the original recipe as possible (so no one knows they are eating something healthy).

healthy recipe for green bean casserole

This healthy recipe is packed with fresh ingredients, and will ensure you have at least one healthy side dish on your holiday table. You can find more healthy holiday recipes here.

Healthy Recipe for Green Bean Casserole

Holidays are hard enough to prepare for, so I included these links so you can jump to the section you’re looking for. I have included lots of helpful resources in each section, and I got right to the point (unlike most recipe sites) but I still wanted to give you the option to jump ahead.

Ingredients for Green Bean Casserole Recipe

I debated on making homemade fried onions, and then I decided there were enough healthy options for them on the market now. So I might as well show you the all-natural version and help cut down the work (and the cost!) of this casserole.

You can find all-natural crispy fried onions at Trader Joe’s (that’s where I got them) or in the natural section of your grocery store (below is a link to a Kroger brand you can look out for).

healthy recipe for green bean casserole

Shopping List for Low Calorie Green Bean Casserole:

  • Olive oil spray
  • 2 lbs fresh green beans
  • 4 cloves garlic
  • 8 oz baby Bella mushrooms
  • 3 tablespoons flour (all-purpose, gluten free, or chickpea flour)
  • 1/2 cup low sodium broth (chicken or vegetable)
  • 1 cup unsweetened almond milk (or your preferred unsweetened milk)
  • 1/3 cup fresh grated parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 ounces all-natural Crispy French Fried Onions

How to Make Green Bean Casserole

Listen, I know this takes a couple more steps than the original recipe. But the original is packed with calories, unhealthy fats, chemical derived thickening agents, and sugar.

This recipe does take a few extra steps, but if you’re only making it 1-3 times a year, you might as well go big… Or in this case delicious.

It is REALLY worth the blanching and mixing. I assure you, this is the best green bean casserole you will ever make!

healthy recipe for green bean casserole

How to Make Low Calorie Green Bean Casserole:

  1. Preheat oven to 375 degrees, and spray a 9×13 casserole dish with olive oil. Set aside.
  2. Bring a large stockpot of water to a boil.
  3. Blanch the green beans by adding to the boiling water and boil for 4-5 minutes, until almost tender. Then drain the green beans, and transfer to a bowl filled with ice water. This will stop them from cooking.
  4. In a large pan over medium heat, lightly spray with olive oil and then add in the mushrooms and cook for 5 minutes.
  5. Add the minced garlic and cook for an additional minute until fragrant.
  6. Sprinkle the flour over the mushrooms, and stir to combine.
  7. Slowly add the broth, whisking continuously until the lumps are dissolved.
  8. Whisk in the milk, and bring to a simmer. Cook until thickened, about 3 minutes.
  9. Add the parmesan cheese, salt, and pepper and mix until the cheese is melted.
  10. Add the cooked green beans into the pan with the mushroom sauce and toss until combined.
  11. Pour the green bean mixture into the prepared baking dish and then top with the crispy onion topping.
  12. Bake in the oven, uncovered, for 25-30 minutes, until the top is golden and the sauce is bubbling.

Healthy Recipe for Green Bean Casserole

This all-natural green bean casserole is completely delicious, and packed with good for you ingredients!

I find it is so much better with fresh green beans. In fact this is the first time I have really loved (like couldn’t stop eating!) green bean casserole. It’s flavor packed, and the perfect consistency!

healthy recipe for green bean casserole

Healthy Green Bean Casserole

Lose Weight By Eating
This healthy green bean casserole is juts 119 calories and perfect for any holiday dinner, or weeknight dinner.
Thanks to all the fresh ingredients, this green bean casserole is actually healthy, and filled with fresh mushrooms, green beans and metabolism boosting unsweetened almond milk.
Special Tip: You can find all-natural Crispy French Fried Onions at Trader Joes, and in the organic or all-natural section your grocery store. But just in case you can't find them, I supplied you with a link.
5 from 1 vote
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Side Dish
Cuisine American
Servings 12 servings
Calories 119 kcal

Ingredients
  

  • Olive oil spray
  • 2 lbs fresh green beans trimmed
  • 4 cloves garlic minced
  • 8 oz sliced baby Bella mushrooms
  • 3 tablespoons flour all-purpose, gluten free, or chickpea flour
  • 1/2 cup low sodium broth chicken or vegetable
  • 1 cup unsweetened almond milk or your preferred unsweetened milk
  • 1/3 cup fresh grated parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 ounces all-natural Crispy French Fried Onions

Instructions
 

  • Preheat oven to 375 degrees, and spray a 9×13 casserole dish with olive oil. Set aside.
  • Bring a large stockpot of water to a boil.
  • Blanch the green beans by adding to the boiling water and boil for 4-5 minutes, until almost tender. Then drain the green beans, and transfer to a bowl filled with ice water. This will stop them from cooking.
  • In a large pan over medium heat, lightly spray with olive oil and then add in the mushrooms and cook for 5 minutes.
  • Add the minced garlic and cook for an additional minute until fragrant.
  • Sprinkle the flour over the mushrooms, and stir to combine.
  • Slowly add the broth, whisking continuously until the lumps are dissolved.
  • Whisk in the milk, and bring to a simmer. Cook until thickened, about 3 minutes.
  • Add the parmesan cheese, salt, and pepper and mix until the cheese is melted.
  • Add the cooked green beans into the pan with the mushroom sauce and toss until combined.
  • Pour the green bean mixture into the prepared baking dish and then top with the crispy onion topping.
  • Bake in the oven, uncovered, for 25-30 minutes, until the top is golden and the sauce is bubbling.

Nutrition

Serving: 1cupCalories: 119kcalCarbohydrates: 15.5gProtein: 2.1gFat: 5.6gSaturated Fat: 0.2gCholesterol: 1mgSodium: 207mgPotassium: 180mgFiber: 2.7gSugar: 1.1gCalcium: 62mgIron: 2mg
Keyword green bean casserole, holiday
Tried this recipe?Let us know how it was!

Nutrition and Calories in Green Bean Casserole Recipes

The nutrition label is based off the recipe card above, using unsweetened almond milk and low sodium chicken broth.

Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

What to Read Next:

Lose Weight By Eating Cookbooks

Share this Low Calorie Recipe:

healthy recipe for green bean casserole
x