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Healthy Green Bean Casserole - gluten free, paleo, vegan, AIP

This Healthy Green Bean Casserole is sooo much better for you than the traditional dish and is adaptable to almost any special diet--paleo, low carb, keto, vegan, THM, and even AIP!

Prep Time
50 mins
Cook Time
1 hr
Total Time
1 hr 55 mins
Servings: 7
Calories: 144 kcal
Course: Main Course
Cuisine: Vegan , Keto , AIP

Ingredients

  • 1 pound green beans
  • 1 cup cream of mushroom soup (this Healthy Mushroom Soup is a great alternative--follow directions in the post)
  • 3/4 cup finely-ground almond flour
  • 1/2 cup onion (thinly sliced)
  • 2 tablespoons butter (melted--see vegan alternative in Recipes Notes)
  • 1 teaspoon salt (divided)
  • 1/4 teaspoon garlic powder

Instructions

    Cup of Yum
  1. Preheat oven to 350°. In a large bowl, combine butter, almond flour, and ½ teaspoon salt and stir.
  2. Toss the onion slices in the mixture to coat them.
  3. Place the green beans, garlic powder, remaining salt, and cream of mushroom soup in an 8x8 baking dish and stir.
  4. Top green beans with onion mixture, then cover and bake for 30 minutes.
  5. Remove the cover and bake for 20-30 minutes longer, until almond flour becomes brown and slightly crispy.

Notes

  • AIP: For AIP, use organic tiger nut flour instead of the almond flour.
  • Cream of Mushroom Soup: If you would prefer to buy Cream of Mushroom soup, here is a healthy option, but it might not meet your dietary needs.
  • Finely-Ground Nuts: You can substitute finely-ground soaked nuts for the almond flour.
  • Homemade Garlic Powder: My Homemade Garlic Powder is a good option if you would like to make your own garlic powder.
  • Palm Shortening: You can use palm shortening instead of butter for a dairy-free option.
  • THM: If you follow the Trim Healthy Mama plan, this recipe fits in as an "S."
  • Vegan: Use coconut oil in place of butter and vegetable broth for the Chicken Broth in the Cream of Mushroom Soup. This Broth Powder is a great option for this purpose
  • AIP: For AIP, use organic tiger nut flour instead of the almond flour.
  • Cream of Mushroom Soup: If you would prefer to buy Cream of Mushroom soup, here is a healthy option, but it might not meet your dietary needs.
  • Finely-Ground Nuts: You can substitute finely-ground soaked nuts for the almond flour.
  • Homemade Garlic Powder: My Homemade Garlic Powder is a good option if you would like to make your own garlic powder.
  • Palm Shortening: You can use palm shortening instead of butter for a dairy-free option.
  • THM: If you follow the Trim Healthy Mama plan, this recipe fits in as an "S."
  • Vegan: Use coconut oil in place of butter and vegetable broth for the Chicken Broth in the Cream of Mushroom Soup. This Broth Powder is a great option for this purpose

Nutrition Information

Calories 144kcal (7%) Carbohydrates 10g (3%) Protein 6g (12%) Fat 10g (15%) Saturated Fat 3g (15%) Cholesterol 11mg (4%) Sodium 621mg (26%) Potassium 199mg (6%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 549IU (11%) Vitamin C 9mg (10%) Calcium 53mg (5%) Iron 1mg (6%) Net Carbohydrates 7g

Nutrition Facts

Serving: 7Serving

Amount Per Serving

Calories 144

% Daily Value*

Calories 144kcal 7%
Carbohydrates 10g 3%
Protein 6g 12%
Fat 10g 15%
Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 621mg 26%
Potassium 199mg 4%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 549IU 11%
Vitamin C 9mg 10%
Calcium 53mg 5%
Iron 1mg 6%
Net Carbohydrates 7g

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