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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.

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