Best Healthy Green Bean Casserole

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Healthy Green Bean Casserole

My modern green bean casserole has all the flavor you want with great healthiness! It’s all in the ingredients that are good for you. No guilt!

Healthy Green Bean Casserole Recipes

What’s more iconic for holiday meals than the green bean casserole!

Did you know the origination of it? Well, according to our Wiki ‘experts’:

Green bean casserole is an American baked dish consisting primarily of green beans, cream of mushroom soup, and french fried onions. It is a popular side dish for Thanksgiving dinners in the United States and has been described as iconic. The recipe was created in 1955 by Dorcas Reilly at the Campbell Soup Company.

Healthy Green Bean Dish

Is this original version really healthy. Well, let’s look at some of the components. 

Green beans. Yes, a good veggie, but not so much the canned version. Fresh green beans are best. That is if you can find them really fresh. Your second best option is frozen. And, according to The Kitchn:

One surprising finding, however, was that some frozen vegetables โ€” like English green peas and green beans โ€” actually offered higher levels of nutrients than their fresh counterparts stored in the fridge.

Interesting, huh?

Now green bean casseroles aren’t the only green bean dish you might want to serve. Why not take a look at some of my other green bean recipes, Easy Green Beans for Dinner, Old Bay Green Beans, Smoked Green Beans. 

Healthy Green Bean Casserole without Mushroom Soup

Then we have the mushroom soup and ‘fried’ onions that are crunchy. Yep, a can of mushroom soup is super easy to use. And, if you use an organic version, you’re a little ahead of the health game. And, those French fried onions, well, another easy ingredient. But, not on the top health charts. 

So what are you alternatives. Why don’t you try making your own mushroom sauce and onion topping. Who says the onions have to be the crunchy variety. I mean they just get mixed in with everything and usually become soggy. 

Let’s look at my version of this popular side dish and why the ingredients are healthier and the taste, flavor, texture and overall looks are equally, if not more, as delicious and beautiful! 

Best Healthy Green Bean Casserole

We’re using frozen green beans. French cut. I love the look and once they cook they become easy to grab onto your fork! You can certainly substitute fresh and leave them whole (however, I think they’re harder to eat easily) or cut into bite size pieces (totally preferred). And, if you’re using fresh, I’d highly recommend that you blanch them first. Yes, an extra step.  I’m using the frozen version. 

I find that frozen green beans have more moisture when they cook, so factor that into the mushroom sauce/gravy you’re making. My version is not as thick and gravy like. It’s more like a rich broth, which is fabulous for scooping over dressing, rice or mashed potatoes. 

Fresh mushrooms are easily sourced and you can choose whichever variety you prefer. I didn’t have many options. My preference would have been to use oyster and/or shitake, or maybe a hen of the woods, but not available. So sad! They’re not only delicious, but they’re ‘meaty’ like and beautiful. 

Two other super health ingredients in this recipe, the nutritional yeast and the Kettle and Fire cooking bone broth. If you’ve never tried it, well, you must. It’s one of the best out there and with my discount code, ALLYSKITCHEN, at checkout you’ll get 20% your orders. No expiration date. And, you can use multiple times. I keep this in my pantry all the time. 

There are also soups and one of my most favorites is the Thai Chicken Curry. OMG, ahhhhmazing. 

Healthy Recipe for Green Bean Casserole

If you want to thicken the mushroom gravy/sauce after it’s come out of the oven, make a slurry. Whisk together three tablespoons of tapioca flour and one-fourth cup of chicken bone broth. Slow add it to the hot (make sure it’s hot) green bean casserole/mushroom mixture and stir and blend. It should thicken somewhat. Then finish off with your caramelized onions and bacon bits. 

 Healthy Green Bean Casserole

Healthy Green Bean Casserole

Best Healthy Green Bean Casserole

Yield: Serves: About 8

Ingredients

  • Preheat oven to 400
  • 2 Tbl. nutritional yeast
  • 1 1/2 tsp. garlic granules
  • 1 1/2 tsp. sea salt
  • 2 tsp. smoked paprika
  • 1 tsp. red chili flakes
  • 3 slices thick cut bacon, cut into pieces, fried, crumbles reserved
  • 4 Tbl. avocado oil, divided
  • 4 cups sweet onions, French cut
  • 1/4 cup tapioca flour
  • 2 cups Kettle and Fire Cooking Chicken Bone Broth
  • 8 oz. baby bella mushrooms, sliced
  • 25 oz. French cut green beans, previously frozen, thawed and patted dry of moisture

Instructions

  1. Gather your spices. Put in a small bowl. Mix and blend. Set aside.
  2. In a large braising skillet over medium high heat, put the bacon pieces along with two tablespoons of avocado oil, fry to a crispy golden brown, remove to a paper towel on a plate, drain and set aside for garnish.
  3. Add the onions to the skillet. Add salt/pepper to taste. Reduce heat to medium. Saute and fry the onions for about 20 to 25 minutes. It takes time. Once they're golden honey brown and caramelized, you're done.
  4. Regulate your heat between medium and medium low as the onions are cooking. Stir and blend onions occasionally as they're cooking. Once a golden brown and caramelized, use a slotted spatula to remove to a small bowl. Set aside. Drain any excess oil as needed.
  5. Turn heat to medium. Add the remaining avocado oil to the skillet. Add the flour and quickly whisk and blend into a paste.
  6. Slowly start adding the cooking bone broth to the paste whisking continually into a thick sauce. Add the spice blend and whisk well. Taste for any additional salt.
  7. Add the mushrooms to the sauce. Blend. Turn heat to medium low. Cover and let it cook about 5-7 minutes.
  8. Add the drained green beans. Blend well mixing all into the mushroom sauce.
  9. Cover with a lid. Bake in a preheated 400 oven for about 25 to 30 minutes.
  10. Remove and top with the caramelized onions and bacon bits.
  11. Serve immediately!

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 Healthy Green Bean Casserole

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