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healthy green bean casserole on a table

Healthy Green Bean Casserole

Healthy and easy green bean casserole using only whole food ingredients with the same creamy flavor as conventional recipes using canned soup.

Course casserole, Side Dish
Cuisine American
Keyword creamy, easy, healthy
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8
Calories 80 kcal
Author Sarah Pope MGA

Ingredients

Instructions

  1. If using frozen green beans, thaw them out by putting the bag in a bowl of warm water in the sink. Do not use the microwave to defrost. If using fresh green beans, skip this step.

  2. Preheat oven to 350 °F/ 177 °C

  3. Boil green beans uncovered on the stovetop in a pot of filtered water until bright green and just crisp, about 3-5 minutes.

  4. Thinly slice or shred the cheddar cheese. I don't recommend pre-shredded cheese due to the additives used to keep it from clumping.

  5. Mix milk, sea salt, pepper, tamari, and mushroom soup in a bowl.

  6. Drain green beans well and pour into a medium-sized casserole dish. Evenly pour in the soup mixture evenly.

  7. Evenly place optional cheddar slices over the top of the green beans mixture

  8. Bake for 30 minutes or until bubbly on top.

  9. Remove from the oven, stir and serve immediately.

  10. Refrigerate fully cooled leftovers. They will last about 4 days refrigerated.

Recipe Notes

If you wish to use non-dairy milk in place of the whole milk, I recommend unsweetened almond milk from this brand (which uses nontoxic packaging and no-heat processing).

If you like to top your green bean casserole with crispy onions, I recommend making them yourself as even the organic brands I've examined do not fry the onion pieces in a healthy fat.

Do not substitute canned or tetra-pak soups for the frozen Real Food soup brand linked in the ingredients above.

Nutrition Facts
Healthy Green Bean Casserole
Amount Per Serving (0.5 cup)
Calories 80 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2.4g12%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1.4g
Cholesterol 12.9mg4%
Sodium 365mg15%
Potassium 211mg6%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 100IU2%
Vitamin C 9mg11%
Calcium 100mg10%
* Percent Daily Values are based on a 2000 calorie diet.