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Healthy Green Bean Casserole
5 from 15 votes

Healthy Green Bean Casserole

This Healthy Green Bean Casserole blends blanched green beans with sautéed mushrooms in a garlicky, nutmeg-spiced sauce thickened with flour and mushroom broth. Topped with crispy French fried onions, it delivers a creamy texture balanced by fresh green beans and an earthy mushroom flavor. The dish is oven-baked to meld the flavors and create a lightly browned topping.

Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 6 servings
Calories: 203 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 pound Green bean rinsed and trimmed, fresh
  • 8-12 ounces button mushrooms (trimmed and sliced)
  • 4-6 ounces French fried onions (homemade or store bought)
  • 2 TBSP butter or Earth Balance for vegan
  • 2 cloves garlic minced
  • ¼ tsp nutmeg
  • 2 TBSP all-purpose flour
  • 1 cup mushroom broth or vegetable broth
  • 1 cup almond milk
  • garlic powder a sprinkle, optional
  • salt to taste
  • black pepper to taste

Instructions

    Cup of Yum
  1. Preheat oven to 400 F.
  2. Blanch green beans by bringing a pot or skillet of water to boil, adding green beans, then removing after 3-5 minutes. You'll want them bright green and slightly tender. While the green beans are cooking, add ice and water to a large bowl and set aside. This will serve as your "ice bath" to shock the green beans and prevent them from continuing to cook. No mushy green beans here! Once the beans have finished boiling, drain them in a colander, pop em in the ice bath, and then drain again.
  3. Set aside.
  4. Next melt your butter in a skillet on medium-high heat.
  5. Add the mushrooms, along with a sprinkle of garlic powder, salt, and pepper.
  6. Saute, stirring occasionally, until the mushrooms begin to give up some of their liquid.
  7. Next add the minced garlic and 1/4 tsp nutmeg and continue to cook for another 1 to 2 minutes.
  8. Add your flour and stir to combine.
  9. Cook for 1 minute and add the broth.
  10. Simmer for about a minute, then decrease the heat to medium-low.
  11. Add your almond milk and cook until the mixture thickens, stirring occasionally, for approximately 6 to 8 minutes.
  12. Remove from the heat and stir in 1/4 of the onions and all of the green beans.
  13. Top with the remaining onions.
  14. Place into the oven and bake until bubbly for approximately 15 minutes.

Notes

  • Blanch green beans until bright green and slightly tender, then shock in ice water to stop cooking and maintain crispness.
  • Sauté mushrooms with garlic and nutmeg to enhance earthy flavor before adding to casserole.
  • Use almond milk and mushroom broth for a lighter, dairy-free sauce base if desired.
  • Top casserole with French fried onions for a crunchy texture contrast.

Nutrition Information

Calories 203kcal (10%) Carbohydrates 17g (6%) Protein 3g (6%) Fat 14g (22%) Saturated Fat 6g (30%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 1g (5%) Trans Fat 1g (50%) Cholesterol 10mg (3%) Sodium 248mg (10%) Potassium 288mg (6%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 638IU (13%) Vitamin C 10mg (11%) Calcium 83mg (8%) Iron 1mg (6%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 203

% Daily Value*

Calories 203kcal 10%
Carbohydrates 17g 6%
Protein 3g 6%
Fat 14g 22%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Trans Fat 1g 50%
Cholesterol 10mg 3%
Sodium 248mg 10%
Potassium 288mg 6%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 638IU 13%
Vitamin C 10mg 11%
Calcium 83mg 8%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.