Light and Healthy Green Bean Casserole

Green bean casserole is essential on many holiday tables, and it may be easier than you think to turn it into a healthy dish. This recipe has the same flavors as regular green bean casserole, but it’s lower in saturated fat, calories, and carbs. Instead of using canned soup and cream, it has fresh green green beans and mushrooms, as well as low-sodium broth and milk. 

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It’s a good dish to use everyday to boost your vegetable consumption. Prepare it just before serving, or make it on the weekend and freeze it to have when you want. It’s also a good dish to serve at holiday events and bring to potlucks to make sure there’s something healthy to eat. This recipe is for a side dish, but check here for high-protein green bean casserole ideas that you can serve for a main course. 

Variations and Serving Suggestions

• Try this casserole with broccoli, cauliflower, or zucchini instead of green beans.
• If you love the texture of mushy green beans, use 1-2 15-ounce cans of green beans instead of fresh green beans.
• It’s okay to use 1 cup of broth or 1 cup of milk instead of ½ cup of each
• For a gluten-free, grain-free version, try almond flour instead of whole-wheat flour
• Serve it with a veggie burger patty or 3 ounces of broiled fish or roasted skinless chicken for a high-protein, high-fiber meal.

Recipe for Light and Healthy Green Bean Casserole

Makes 4 servings

Ingredients:

• 1 lb of fresh green beans, trimmed and cut to size, or frozen green beans, thawed
• 1-2 cups of mushrooms, sliced
• 1 small onion, diced
• 2 cloves of garlic, peeled and minced
• 1 tablespoon of olive oil
• ½ cup of low-sodium vegetable or chicken broth
• ½ cup of unsweetened almond milk or other milk
• 2 tablespoons of whole-wheat flour
• ¼ cup of parmesan cheese
• ¼ cup of crispy onions
• Salt and pepper to taste
• (Optional) ½ teaspoon of dried thyme

Instructions: 

1. Preheat the oven 375°F. Spray a 8x8” casserole dish with cooking spray.
2. Steam or boil the green beans for about 5 minutes, until they start to become tender. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until soft, about 3-4 minutes, stirring often. Add the garlic and mushrooms, cooking for another 5 minutes, stirring occasionally, until the mushrooms are tender.
4. While stirring, sprinkle the flour mixture over the mushrooms. Continue stirring and cooking for 1 minute to form a roux.
5. Whisk in the chicken broth and milk and continue to whisk for 3-5 minutes, or until a thick sauce forms. Add salt and pepper to taste, and thyme if using.
6.  Remove from the heat and stir in the green beans and parmesan cheese. Transfer the mixture to the prepared casserole dish and top with crispy onions if desired.
7. Bake for 20 minutes, or until heated through and lightly golden on top.
8. Cool before serving or freezing.

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Nutrition information per serving (made with almond milk and crispy onions): 150 calories; 8 grams of fat; 3 grams of saturated fat; 10 mg cholesterol; 220 mg sodium; 16 grams of carbohydrates; 5 grams of dietary fiber; 6 grams of sugar; 6 grams of protein

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