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Green Bean Casserole

By Holly Darnell, RD

November 4, 2022

It's never too early to starting planning your Thanksgiving, particularly the side dishes that can often steal the show. (This recipe, of course, works any time of year … and can accompany a meat dish very well.)

Here is a prime candidate: the Green Bean Casserole. The only issue with this traditional version of this recipe is that it can be heavy and that's not what you want when you have many dishes on the table next to that big bird.

This healthier, lighter green bean casserole is entirely vegan and includes the best ingredients. The results are divine.

It includes a mushroom sauce that relies on cremini mushrooms. They are a great source of many vitamins and trace minerals, in addition to antioxidants that help to protect you, and potassium, an electrolyte that many people don’t get enough of.

How to Make a Green Bean Casserole

Preheat the oven to 375. Lightly grease a 9 x 13 pan with coconut oil spray.

In a large stockpot, bring water to a boil. Add the green beans to the boiling water and blanch for 4 to5 minutes, until almost tender but slightly crisp. Drain the cooked green beans in a colander and immediately transfer to a large bowl of ice water to stop the cooking. Drain and set aside.  

Next, prepare the crispy onion topping. Heat one tablespoon of olive oil in a large saucepan over medium-high heat and add in onions. Cook for 10 to 15 minutes, or until tender and starting to brown. Remove the onions and place in a medium bowl and set aside. 

In the same pan, add in the gluten-free breadcrumbs. Cook, stirring frequently, for 3 to 5 minutes or until breadcrumbs start to lightly golden.

In the bowl with the onions, add in the Paleo or gluten-free flour, parmesan cheese (vegan or aged regular) and sea salt. Remove breadcrumbs from the heat and add into the onion mixture. Toss until combined. Set aside.

In the same pan, heat another tablespoon of olive oil over medium-high heat. Add in mushrooms and cook for about 5 minutes, until tender, stirring occasionally. Add the minced garlic and cook for an additional minute until fragrant. 

Mix in the tapioca starch and stir until combined and no clumps remain. Add in the vegetable broth and unsweetened almond milk and stir until combined. Bring the mixture to a simmer and let cook for 2 to 3 minutes or until thickened. 

Stir in more parmesan cheese (vegan or aged), sea salt and black pepper.

Add the chilled green beans into the pan with the mushroom sauce and mix until combined. Pour the green bean mixture into the prepared baking dish and top with the crispy opinion topping. 

Place in the oven uncovered and bake for 25 to 30 minutes or until the top is golden brown. Remove from oven and serve soon!

If you're looking for another perfect side dish for Thanksgiving or any time of year when there's a chill in the air, check out our sweet potato casserole, creamy pumpkin soup and superfood stuffing.

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.

Green Bean Casserole Recipe

Servings

6

Time

45 min (Prep time: 25 min)

Calories

214

Author

Holly Darnell, RD

This version of a green bean casserole leverages a creamy, delicious mushroom sauce and will be a great side dish to most meals, including Thanksgiving or just a steak!

Ingredients

Green Beans

• 1½ pounds green beans, trimmed

Crispy Onion Topping

• 1 tablespoon olive oil

• 2 yellow onions, thinly sliced

• ½ cup gluten-free panko breadcrumbs 

• 1 tablespoon gluten-free all purpose flour or Paleo flour blend*

• ½cup parmesan cheese (vegan or aged regular )

• ½ teaspoon sea salt

Mushroom Sauce

• 1 tablespoon olive oil

• 8 ounces cremini mushrooms, sliced

• 4 cloves garlic, minced

• 2 tablespoons tapioca starch

• ½ cup vegetable broth

• ½ cup unsweetened almond milk

• ¼ cup parmesan cheese (vegan or aged)

• ½ teaspoon sea salt

• ½ teaspoon cracked black pepper

Directions

1. Preheat the oven to 375. Lightly grease a 9x13 pan with coconut oil spray.

2. In a large stockpot, bring water to a boil. Add the green beans to the boiling water and blanch for 4–5 minutes, until almost tender but slightly crisp. Drain the cooked green beans in a colander and immediately transfer to a large bowl of ice water to stop the cooking. Drain and set aside.  

3. Prepare the crispy onion topping. Heat 1 tablespoon olive oil in a large saucepan over medium high heat and add in onions. Cook for 10–15 minutes, or until tender and starting to brown. Remove the onions and place in a medium bowl and set aside. 

4. In the same pan, add in the panko breadcrumbs. Cook, stirring frequently, for 3–5 minutes or until breadcrumbs start to lightly golden.

5. In the bowl with the onions, add in gluten-free all-purpose or Paleo flour, parmesan cheese and sea salt. Remove breadcrumbs from the heat and add into the onion mixture. Toss until combined. Set aside.

6. In the same pan, heat 1 tablespoon olive oil over medium high heat. Add in mushrooms and cook for about 5 minutes, until tender, stirring occasionally. Add the minced garlic and cook for an additional minute until fragrant. 

7. Mix in the tapioca starch and stir until combined and no clumps remain. 

8. Add in the vegetable broth and unsweetened almond milk and stir until combined. Bring the mixture to a simmer and let cook for 2–3 minutes or until thickened. 

9. Stir in parmesan cheese, sea salt and black pepper.

10. Add the chilled green beans into the pan with the mushroom sauce and mix until combined. 

11. Pour the green bean mixture into the prepared baking dish and top with the crispy opinion topping. 

12. Place in the oven uncovered and bake for 25–30 minutes or until the top is golden brown.

Nutrition

Serving Size 1 serving (262g) Calories 214, Carbs 27 grams, Fiber 4.7 grams, Sugar 8.1 grams, Fat 9.1 grams, Saturated Fat 2.8 grams, Unsaturated Fat 5.6 grams, Trans Fat 0.1 grams, Cholesterol 11 milligrams, Protein 8.8 grams, Sodium 450 milligrams (30% DV)

green bean casserole