Green bean casserole is probably my favorite thanksgiving dinner dishes ever. Unfortunately, Mystery Frankenfood Cream Soup is not healthy. Neither were the fried onions that usually garnish the top of casserole dishes. (Note: real onions don’t crisp up when fried on their own…I tried…they burn)
This is one of my most requested recipes and I’m excited to share the healthy version. I think I actually prefer this to the processed version, although it’s been so long that I don’t exactly remember what that tasted like. Either way, this is good! It also contains no mystery ingredients!
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The Best Green Bean Casserole Recipe
The classic green bean casserole features canned Campbell’s soup and mushy canned green beans. The whole thing is then topped off with crispy fried onions. Some traditional canned fried onions surprisingly contain pretty good ingredients, but most still contain all-purpose flour, so they are not gluten-free. Making green bean casserole from scratch is not only healthier, it tastes better!
It’s a little time-consuming to make, but worth the effort. You can even prep it ahead of time to speed up your Thanksgiving prep time. See instructions below the recipe to make this vegetable casserole ahead of time.
Prepare mung beans
You can use typical canned green beans in this recipe, but I really prefer fresh. If they are not pre-cooked, they will take a long time to cook in the oven, by which time the onion topping will be burnt. I find the easiest way to do this is to lightly steam the mushrooms before adding them to the sauce.
Another option that some people like is to blanch the green beans in a large pot of boiling water and then place them in a large bowl of ice water.
If you can’t find fresh green beans, frozen ones will work too. Boil them lightly, then drain and add to the mushroom sauce.
Faster option
Since originally writing this recipe, I’ve discovered an easier way to make cream of mushroom soup at home. It reduces the time required to make this recipe. If you choose this version, just use homemade cream of mushroom soup in any green bean recipe you use (though it doesn’t need to be diluted half with water like the canned version).
If you want to save more time you can always use Mushroom soup in kettle and fire. This is a great option to make homemade and tastes great!
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Healthy Green Bean Casserole Recipe
A healthy real food take on a classic…no cream of mystery ingredient soup!
portion size
raw material
onion ingredients
- 3 medium onion (thin slices)
- 2 Egg
- 3 TBSP heavy cream (or coconut milk)
- 2-3 TBSP coconut powder
- ½ cup coconut oil (or tallow)
Healthy Creamy Mushroom Sauce
- ½ cup butter
- 10 mushroom (cut into fine cubes)
- ½ cup butter (or coconut milk)
- 4 yolk
- ½ teaspoon garlic powder
- salt and pepper to taste
- ⅓ onion topping mixture above
- Heavy cream or coconut milk (or water)
other
- 2 pound fresh green beans (or 5 cans or 2-3 bags for freezing)
instruct
for onion ingredients
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Place the diced onions, eggs, and heavy cream in a medium bowl and stir to combine.
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Add the coconut flour and stir with your hands until evenly coated.
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Heat coconut oil (or beef tallow) in a large skillet over medium heat.
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When hot, add coated onions and brown evenly, turning occasionally.
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When brown, remove from heat and set aside.
For mushroom sauce
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In a medium saucepan, melt the cream.
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Add diced mushrooms and sauté until browned.
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Add cream or coconut milk.
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Add the egg yolks, spices and about 1/3 of the onion topping mixture (save the rest for last) and stir, continuing to stir until the yolks begin to cook and the mixture thickens.
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If desired, add additional milk or water to the mushroom cream sauce to thin it out.
gather
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Preheat oven to 325°F.
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Gently steam the green beans and drain off any excess liquid. If you are using canned green beans, drain the liquid. Place green beans in a 9×13 baking dish.
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Pour in cream mixture and mix until combined.
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Sprinkle remaining onion topping mixture over green bean mixture and heat in oven until toppings begin to crisp (but not burn!) and green beans are heated through.
Nutrition
nutrient content
Healthy Green Bean Casserole Recipe
Serving size (1 serving)
Calories Chapter 395
Calories from fat 324
% Daily Value*
fat 36 grams55%
25 grams of saturated fat156%
Trans fat 0.5g
Polyunsaturated fat 2g
Monounsaturated fat 7g
cholesterol 192 mg64%
sodium 3618 mg157%
Potassium 430 mg12%
carbohydrate 15 grams5%
fiber optic 5gtwenty one%
7 grams of sugar8%
protein 7 grams14%
Vitamin A 1628IU33%
Vitamin C 18 mgtwenty two%
calcium 89 mg9%
iron 2 mg11%
*Percent Daily Values based on a 2,000 calorie diet.
notes
- If you want to make the mushroom sauce more delicious, you can add an extra egg yolk.
- You can use leftover egg whites to make the topping for this sweet potato casserole.
How to Make Green Bean Casserole Ahead
To make this ahead of time, make the recipe as directed above but do not add the onions to the top. Refrigerate for up to a few days until ready to serve. Allow the casserole to come to room temperature before placing it in the oven, otherwise the cold casserole may explode in the hot oven. Add the onions to the top and reheat in the oven until the top is golden brown and crispy.
More Thanksgiving Side Dishes
What is your favorite Thanksgiving side dish? Leave a comment and let me know!