I was in search of a Healthy Green Bean Casserole mostly because I do not like the traditional version.
The Green beans in this delicious Healthy Green Bean Casserole recipe offer so many wonderful nutrients and it is delicious too.
First, we have Vitamin K which helps with blood clotting and calcium absorption. Second is immune boosting Vitamin C. We also have manganese which assists with nutrient absorption, PMS, and osteoarthritis. Vitamin A is an antioxidant that assists with aging and cancer prevention. Finally, green bean casserole offers plenty of dietary fiber which helps with sugar regulation, cholesterol, and constipation.
Let us not forget the wonderful mushrooms which are loaded with nutrients such as B vitamins, protein, Vitamin D2, and digestive enzymes. Of specific interest is that white mushrooms are high in selenium. Recent research has even shown them to aid in weight loss as well as enhance prostate health.
45 mins, 8 servings
- 1 tablespoon olive oil
- 1 yellow onion, thinly sliced
- 2 lbs green beans
- 1 lb white mushrooms
- 2 cloves garlic, minced
- 1/2 to 1 tablespoon coconut oil
- 1 tablespoon all-purpose gluten-free flour
- 1 ¼ cups unsweetened rice milk
- ½ lemon, juiced
- Salt to taste
- Pepper to taste
- 1 tablespoon parsley, chopped
- Preheat oven to 400F.
- Clean and prepare the green beans for cooking. Using your favorite steamer method, cook the green beans until al dente and set aside.
- Place a frying pan on medium heat, add olive oil, and cook onions until crispy and golden brown. Set the onions aside on a paper towel to help draw out the excess oil.
- Thinly slice the mushrooms, then add them along with garlic to the pan and cook until mushrooms are softened. Remove from pan and set aside.
- Melt coconut oil in the pan, add flour and cook for one minute. Gradually stir in the rice milk and stir until smooth, then combine mushrooms, lemon juice, salt, and pepper with the sauce.
- In a casserole dish, layer the green beans followed by the mushroom sauce and top with onions.
- Bake until cooked through, about 20 minutes.
- Garnish with parsley and serve immediately.
Notes: Using brown mushrooms may alter the color of the sauce. Almond milk may be used in place of rice milk. This Green Bean Casserole is a featured recipe in The Best of Fall Holiday Cookbook by Dr. Elise Cohen Ho and Tiffany Boutwell.
Would you like a FREE Fall Harvest Cookbook?All Subscribers get one to their inbox right away.
Other delicious recipes in this cookbook include Baba Ganoush, Black Bean Burgers with Cranberry Relish, Roasted Acorn Squash, and Pear Crisp with Banana Ice Cream provide plenty for your holiday feast. So be sure to sign up for your copy today.
What is on your Thanksgiving menu? Please let me know in the comments below.
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32 thoughts on “Healthy Green Bean Casserole + A Bonus Offer”
Thank you for this alternative for green beans. I just had a conversation about it the day before Thanksgiving with my daughter. We never made it because I didn’t like it either. She swears I had a recipe (it was always someone else who made it) and now I do. Thanks. 🙂
I hope to hear about your thoughts on it after you try it.
Love that these are gluten and dairy free!!
I created it in hopes of covering any issues people may have.
I’m a big green bean eater! In my family, we cook them low and slow, with smoked turkey meat. Lately, I’ve been adding a touch of butter and lots of tarragon to the beans and they taste even better! Lovely receipe, Elise; thanks!
That sounds quite interesting too.
Thank you for a healthy version of this. I love the traditional version as long as I do gluten-free.
You are so welcome.
This really does sound healthy! I LOVE green beans, too! I need to try this. 🙂
Let me know what you think of it
It looks that this is a complete healthy bowl needed, wanted to have a look at the final version of this green bean casserole.
My family ate it before I could get a good picture. I will work on that. There is a complete picture in the cookbook though.
Sounds delicious!! 🙂
I would love for you to share this with my Facebook Group for recipes, crafts, tips, and tricks: https://www.facebook.com/groups/pluckyrecipescraftstips/
Thanks for joining Cooking and Crafting with J & J!
I would love that. Thank you.
I’ve never had green bean casserole (weird right?) But I definitely would like to try it so thank you for sharing this!
It sounds as if it is time for something new.
Although I love all vegetables, I never thought that string beans added so much nutrition. Will need to re think that one. Your recipe sounds like a wonderful healthy side for Thanksgiving. Thanks
They do add a great deal. I hope you will enjoy them.
Green bean casserole is a favorite side dish this time of year. Sounds like a delicious recipe!
It certainly is a favorite of this time of year.
My husband would absolutely love this! I do not like mushrooms, but I’d probably really enjoy this recipe without the mushrooms!
-Mama from Mama Writes Reviews
Skip the mushrooms and you are in business.
wow! this sounds and looks awesome, I am a health conscious person and would go for anything with green, fresh and organic. Loved your recipe will save it for later use
Fabulous. I hope that you enjoy it.
I love a good green bean casserole! This looks amazing!
I love green bean casserole, but I don’t eat dairy anymore. So instead of the traditional cream of mushroom soup version, I was just going to do green beans with sauteed mushrooms. I might have to give this a try instead!
Give it a try. I think that you will like it.
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This sounds great! I’m always looking for healthier versions of family favorites and comfort food. From your post, it also appears that there are more health benefits to green beans than I realized!
Thank you for sharing, and best of health to you and yours!
Thank you. I wish to you much health, as well. Try my acorn squash recipe too… it sis YUMMY (even if I do say so myself).