Healthy Dairy-Free Green Bean Casserole
User Reviews
4.5
Healthy Dairy-Free Green Bean Casserole
Description
The casserole begins with boiling fresh green beans cut into 2-inch pieces until tender but still firm. The creamy sauce is prepared by crisp cooking bacon before sautéing mushrooms and garlic, then adding coconut milk and seasoning, thickened lightly with flour. The assembled casserole is richly flavored with garlic, mushrooms, and Italian herbs but contains no dairy.
A standout element is the onion topping, where yellow onions are slowly caramelized in avocado oil over 50 to 60 minutes to develop deep golden-brown color and sweetness. Almond flour is mixed in to finish the topping with a pleasant texture and nutty note, replacing traditional fried onions or dairy-based toppings.
This dish is suitable as a side dish for meals needing a creamy vegetable component without dairy. The texture contrasts between tender green beans, smooth sauce, and crunchy topping provide a satisfying experience. Cooking the onions slowly ensures maximum flavor development for the topping.
Ingredients
Onion Topping:
- 3 Tbsp avocado oil
- 2 yellow onion large
- 1/2 cup almond flour
- 1/2 tsp salt to taste, sea salt
Creamy Mushroom Sauce:
- 4 lices Bacon thick cut
- 8 ounces baby bella mushroom chopped
- 4 cloves garlic minced
- 1 oz can coconut milk full-fat
- 2 tsp Italian seasoning
- 1/4 tsp ground nutmeg optional
- 1 Tbsp all-purpose flour gluten-free; or tapioca flour
- 1 tsp salt to taste, sea salt
Green Beans
- 2 lbs Green bean trimmed and chopped into 2-inch pieces, fresh
- 2 Tbsp avocado oil
- 3/4 tsp salt sea salt
Instructions
Make the Topping:
- Add the avocado oil to a large non-stick skillet and heat to medium-high. Sauté the onions, stirring occasionally, until they turn translucent and have softened. Sprinkle in the sea salt. Reduce the heat to medium or medium-low and continue cooking, stirring occasionally, until the onions are are deeply golden-brown and caramelized, about 50 to 60 minutes.
- Remove caramelized onions from the heat and stir in the almond flour. Set aside until ready to use.
Boil the Green Beans:
- While onions are sautéing, prepare the rest of the recipe. Bring a large pot of water to a boil on the stove top and chop the green beans into 2-inch pieces. Transfer the green beans to the pot of boiling water and cook until softened, but still al dente, about 8 to 10 minutes. Immediately drain the beans into a colander and set aside until ready to use.
Make the Sauce:
- Cook the bacon in a large skillet over medium-high heat until crispy, about 5 minutes. Transfer the bacon to a cutting board and leave the drippings in the skillet.
- Add the chopped mushrooms to the skillet and cook, stirring occasionally, until mushrooms have turned golden-brown and are much smaller than they were when raw, about 5 to 8 minutes. Add the garlic and cook another 2 minutes.
- Add the coconut milk, oregano, nutmeg and sea salt and bring to a full boil. Sprinkle the flour into the skillet and whisk well to combine. Continue cooking the sauce until it has thickened to a consistency similar to gravy and pulls away from the skillet when stirred, about 5 minutes.
Assemble the Casserole:
- Preheat the oven to 375 degrees F.
- Transfer the cooked and dried green beans to a large (13” x 9”) casserole dish and drizzle with avocado oil and sea salt. Use your hands to toss everything together until all of the beans are coated with oil.
- Transfer the sauce mixture to the casserole dish and stir well until the beans are well-coated in sauce.
- Evenly distribute the caramelized onions over the green beans. Transfer the casserole dish to the pre-heated oven and bake for 20 to 25 minutes, until the casserole is fragrant.
- Chop the bacon and sprinkle the crumbles over the casserole. Serve with your main entrée and enjoy!
Nutrition Information
Show DetailsNutrition Facts
Serving: 12servings
Amount Per Serving
Calories 157 kcal
% Daily Value*
| Serving | 1of 12 | |
| Calories | 157kcal | 8% |
| Carbohydrates | 10g | 3% |
| Protein | 5g | 10% |
| Fat | 11g | 17% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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