by Olena

Healthy Green Bean Casserole

by Olena

Low calorie, low sodium and light healthy alternative made from scratch without mushroom soup or breadcrumbs.

Healthy green bean casserole from scratch. Without canned green beans, canned cream of mushroom soup, and canned french onions. Ick. If you grew up with traditional green bean casserole on Thanksgiving table, this is the best alternative.

And I cook everything in one skillet. Which means less steps and dirty dishes for you. Not even an ice water bath.

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And this healthy green bean casserole is gluten free because I don’t use flour or breadcrumbs.

Are you in? It’s going to be easy. Not that bad. For a casserole. I promise.

Is Your Green Bean Casserole Healthy?

I will give you facts. You decide for yourself.

  • Fresh string green beans and mushrooms cooked in a skillet.
  • Onion, pecans and Parmesan cheese topping.
  • Creamy sauce made with whole milk and more Parmesan cheese.
  • Low sodium, low calorie and light compared to traditional green bean casserole.

How to Make Healthy Green Bean Casserole

OK. I will not lie that there are a few steps here. Like with any casserole. But I promise it is more reading than doing here. You use one skillet to cook all ingredients. That’s it!

Low calorie, low sodium and light healthy alternative made from scratch without mushroom soup or breadcrumbs.

1. Start Onion Topping

  • Preheat large non-stick skillet on medium high heat and add pecans.
  • Cook until fragrant, about 3-4 minutes, stirring occasionally. Transfer to a large bowl.
  • Return skillet to the stove and swirl 1 tbsp oil to coat.
  • Add onions and cook for 10-12 minutes or until golden brown/almost charred, stirring occasionally. Transfer to a bowl with onions.

2. Cook String Beans and Mushrooms

  • Return skillet to the stove and swirl 1 tsp oil.
  • Add green beans and a splash of water.
  • Stir, cover and cook for 10 minutes, stirring once. Transfer to a large bowl and set aside.
  • Return skillet to the stove and swirl remaining 1 tsp oil.
  • Add mushrooms and sauté for 5 minutes or until golden brown, stirring occasionally.

3. Make Creamy Sauce

  • While mushrooms are cooking, in a medium bowl add Creamy Sauce ingredients: milk, Parmesan cheese, oregano, basil, thyme, salt, pepper and cornstarch. Whisk together.
  • Add to the skillet with mushrooms.
  • Bring to a boil and cook until thickened a bit, about 4-5 minutes.
  • Turn off heat, add previously cooked green beans and stir.

4. Finish Onion Topping

  • Locate the bowl with fried onions and pecans.
  • Add remaining Onion Pecan Topping ingredients: salt, oregano and Parmesan.
  • Stir well.

5. Assemble and Bake

  • Spray large baking dish with cooking spray.
  • Transfer green beans and mushroom mixture and sprinkle with onion topping.
  • Bake uncovered for 25 minutes in preheated oven at 375 degrees F oven.

Low calorie, low sodium and light healthy alternative made from scratch without mushroom soup or breadcrumbs.

Substitutions and Variations

I foresee lots of questions. So, let’s do this!

  • Milk: You can use any other milk like unsweetened almond milk for a dairy free version. Please keep in mind the sauce will be not as creamy as with dairy milk. But if you want to do that, you are probably used to a bit different taste and texture.
  • Mushrooms: White mushrooms are OK but brown mushrooms pack more flavor. Same calories but more delicious. I’m in.
  • Oil: Any healthy oil like olive oil, avocado oil or coconut oil works.
  • Pecans: If you would like a very traditional taste, feel free to use whole wheat Panko breadcrumbs.
  • Red pepper flakes: I LOVE a little kick chili pepper flakes add to any dish. They automatically boost the flavors.
  • Parmesan cheese: It’s a tough one. I could see some of you might want to make casserole vegan. I have not experimented with nutritional yeast. So for best result I recommend to follow the recipe.

How to Make Ahead, Store and Reheat

  1. The day before: Follow the recipe and assemble the casserole. Allow it to cool. Don’t bake. Cover tightly with plastic and refrigerate until next day. Bake as per recipe.
  2. The day of: Refrigerate leftovers tightly wrapped.
  3. The day after: To reheat, place in a 350 degrees F oven until warmed through. Honestly I don’t even preheat the oven. It doesn’t matter. Or utilize the microwave if you have transferred leftovers into a container. Easy-peasy.

What to Serve with Healthy Green Bean Casserole

I assume it is going to be a part of your Thanksgiving or Christmas table.

More Green Beans Recipes

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Healthy Green Bean Casserole

5 from 1 reviews

Healthy Green Bean Casserole Recipe made from scratch with pecan parmesan onion topping. Low calorie, low sodium and light healthy alternative made from scratch without mushroom soup or breadcrumbs.

  • Author: ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 minutes
  • Yield: 8 servings

Ingredients

Healthy Green Bean Casserole:

  • 2 lbs green string beans, trimmed and cut into 2″ pieces
  • 10 (8 oz) brown mushrooms, sliced
  • 1 tbsp + 2 tsp avocado oil
  • Cooking spray (I use Misto)

Pecan Onion Topping:

  • 1 cup pecans, finely chopped or crushed
  • 2 large onions, thinly sliced in half moon shapes
  • 1/2 tsp oregano, dried
  • 1/4 tsp salt
  • 1/2 cup Parmesan cheese, grated

Healthy Creamy Sauce:

  • 2 1/2 cups homo milk
  • 1/4 cup Parmesan cheese, grated
  • 1/2 tsp oregano, dried
  • 1/2 tsp basil, dried
  • 1/4 tsp thyme, dried ground
  • 3/4 tsp salt
  • Ground black pepper, to taste
  • 2 tbsp cornstarch

Instructions

  1. Preheat large non-stick skillet on medium heat and add pecans. Cook until fragrant, about 3-4 minutes, stirring occasionally. Transfer to a large bowl.
  2. Return skillet to the stove and swirl 1 tbsp oil to coat. Add onions and cook for 10-12 minutes or until golden brown/almost charred, stirring occasionally. Transfer to a bowl with onions.
  3. Return skillet to the stove and swirl 1 tsp oil. Add green beans and a splash of water, stir, cover and cook for 10 minutes, stirring once. Transfer to another large bowl.
  4. Return skillet to the stove and swirl remaining 1 tsp oil. Add mushrooms and sauté for 5 minutes or until golden brown, stirring occasionally.
  5. While mushrooms are cooking, in a medium bowl add Creamy Sauce ingredients: milk, Parmesan cheese, oregano, basil, thyme, salt, pepper and cornstarch. Whisk together.
  6. Add to the skillet with mushrooms. Bring to a boil and cook until thickened a bit, about 4-5 minutes.
  7. In the meanwhile, preheat oven to 375 degrees F and spray medium baking dish with cooking spray.
  8. Turn off the heat, add green beans and stir to coat. In a bowl with onions and pecans, add remaining Pecan Onion Topping ingredients: salt, oregano and Parmesan. Stir well.
  9. Transfer green beans to previously prepared casserole dish and sprinkle with the topping. Bake uncovered for 25 minutes. Serve hot.

How to Make Ahead, Store and Reheat

  1. The day before: Follow the recipe and assemble the casserole. Allow it to cool. Don’t bake. Cover tightly with plastic and refrigerate until next day. Bake as per recipe.
  2. The day of: Refrigerate leftovers tightly wrapped.
  3. The day after: To reheat, place in a 350 degrees F oven until warmed through. Honestly I don’t even preheat the oven. It doesn’t matter. Or utilize the microwave if you have transferred leftovers into a container. Easy-peasy.

Notes

You can substitute regular milk with almond milk etc., just be prepared for a slight change in taste, if you don’t mind.

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

Hi, I’m Olena and this is my healthy family recipes blog. Originally from Ukraine, I now live on magic Vancouver Island in British Columbia. I’m here to help you with “What’s for dinner?”.

Made a recipe? Tag @ifoodreal or #ifoodreal on Instagram. I would love to share in the “Look what you made” stories.

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8 comments on “Healthy Green Bean Casserole

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  1. I can’t wait to make this for Thanksgiving. I love green bean casserole but hate all of the over processed ingredients. Thank you for sharing!

  2. I found this recipe laat night and we bought the ingredients at the grocery store.. My boyfriend made this for us today and it was delicious! !! Thank you!

  3. I made this for my family’s Thanksgiving this year and it was amazing! I will never go back to the traditional recipe. The onion topping was so good too, and it tasted so similar to French’s onions but I like this recipe much better. Thank you so much for the recipe–I’ll be making this many times in the future.