This Low Calorie Green Bean Casserole is just 119 calories and has just 1.1g of sugar. Unlike the high calorie, and high sugar processed version.
Everything You’ll Need
- Olive oil spray
- 2 lbs fresh green beans
- 4 cloves garlic
- 8 oz sliced baby Bella mushrooms
- 3 tablespoons flour (all-purpose, gluten free, or chickpea flour)
- ½ cup low sodium broth (chicken or vegetable)
- 1 cup unsweetened almond milk (or your preferred unsweetened milk)
- ⅓ cup fresh grated parmesan cheese
- ½ teaspoon salt
- ¼ teaspoon pepper
- 6 ounces all-natural Crispy French Fried Onions (see link in recipe card below)
Low Calorie Green Bean Casserole
Skip Ahead:
Healthy Green Bean Casserole Make Ahead and Storage Tips
Make Ahead – Cook up until you “assemble” the casserole (step #11) then cover with foil and place in the fridge. You can make 2-3 days ahead of the holiday or party.
Day Of Holiday – Add the foil covered casserole to a hot oven (whatever you have your oven at is fine) Bake for 20 minutes, uncover and bake an additional 20 minutes. (I recommend printing out the recipe card below and taping it to the top of your casserole for easy reheating).
Packaging Up Leftovers – Scoop single servings into individual containers, or family sized servings into a large container. Or cover entire casserole with foil, then place inside a 2 gallon freezer bag (if freezing).
Frozen Leftovers – Will hold in the freezer for 1 month.
Refrigerated Leftovers – Will hold in the refrigerator for 4 days.
Reheating – From frozen, add single servings to a microwave and heat for 3-5 minutes until warmed through, or entire casserole to the oven, covered in foil. Add to the cold oven, then set the heat to 350 degrees (as the oven heats so will the casserole) cook for 10 minutes covered at 350 degrees, then an additional 10 minutes uncovered.
From defrosted add single servings to a microwave and heat for 1-2 minutes until warmed through, or the entire casserole covered in a 350 degree oven for 10 minutes, and then uncovered for an additional 10 minutes.
Low Calorie Green Bean Casserole Recipe
More Low Calorie Holiday Recipes:
Low Calorie Green Bean Casserole
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
- ½ cup low sodium broth chicken or vegetable
- 1 cup unsweetened almond milk or your preferred unsweetened milk
- ⅓ cup fresh grated parmesan cheese
- ½ teaspoon salt
- ¼ 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
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Green Bean Casserole
The nutrition label is based off the recipe card above, using unsweetened almond milk and low sodium chicken broth.
Low Sodium Tips: To make low sodium green bean casserole get low sodium broth, omit the salt all together, and cut the amount of crispy onions by 1/2 or 1/3.
More Weight Loss Recipes:
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Article History:
- Originally written and published November 11, 2022 by Audrey Johns
- Most recent update November 9, 2023 by Audrey Johns
