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Healthy Green Bean Casserole

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healthy paleo primal green bean casserole Healthy Green Bean Casserole

Green Bean Casserole is probably my favorite Thanksgiving dish of all time. Unfortunately, cream-of-mystery-franken-foods-soup is not healthy, nor are the deep fried onions that typically grace the top of this casserole. (Note: real onions do not turn crispy when fried by themselves… I tried… they burn)

This was one of the top requested recipes, and I’m happy to share the healthy version that I think I actually prefer to the processed version, though it has been so long, I don’t completely remember how that one tasted. Either way, this one is good! It is also free of mystery ingredients!

It is a little time intensive to make, but is worth the effort. It can be made ahead and re-heated to make prep-time faster on Thanksgiving.

Healthy Green Bean Casserole
 
healthy paleo primal green bean casserole Healthy Green Bean Casserole
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A healthy real-food take on the classic… without the cream of mystery ingredients soup!
Author:
Recipe type: Side
Cuisine: Thanksgiving
Serves: 8-10

Ingredients
  • Onion Topping
  • 2-3 medium onions, very thinly sliced
  • 2 eggs
  • 3 tablespoons of heavy cream or coconut milk
  • 2-3 tablespoons of coconut flour
  • ½ cup coconut oil or tallow for frying (I use tallow)
  • Healthy Cream of Mushroom Sauce
  • ½ cup butter
  • ½ cup cream or coconut milk
  • ⅓ of onion mix above
  • 8-10 mushrooms, finely diced
  • ½ tsp garlic powder
  • salt and pepper to taste
  • 4-5 egg yolks (You should have these left over if you are making the Sweet Potato Casserole)
  • coconut milk or water to thin
  • Other
  • 5 cans of cut or french style green beans (can also use fresh or 2-3 bags of frozen, or 2-3 pounds of fresh just heat first to remove extra liquid)

Instructions
  1. Thinly slice all the onions, separate, and put in medium bowl.
  2. Add the two eggs and the heavy cream and mix well until evenly incorporated.
  3. Add coconut flour and mix by hand until evenly coated (note:may use slightly more or less depending on your brand of coconut flour.)
  4. Put tallow in large skillet and turn on medium high heat.
  5. When hot, add the coated onions and evenly brown, turning occasionally.
  6. When browned, remove from heat and set aside.
  7. In medium sauce pan, melt butter and saute mushrooms until starting to brown, then add cream or coconut milk.
  8. Whisk in egg yolks and spices and about ⅓ of the onion topping mixture and continue stirring until the yolks begin to cook and the mixture thickens.
  9. Add extra milk or water if needed to thin (only a few tablespoons might be needed).
  10. Drain green beans and pour into a 9×13 baking dish.
  11. Pour the cream mixture over and mix well until incorporated.
  12. Top with onion mixture and heat at 325 in oven until topping starts to crisp (but not burn!) and green beans are heated.
  13. Enjoy!

How do you make green beans? What’s your favorite casserole? Share!

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  • http://www.unrefinedkitchen.com Jennifer

    Cool! What a great idea and recipe! I love the healthy Thanksgiving recipes you are posting! Thank you!

  • Erin Deniz

    This recipe looks great! We are hosting this year, and its gonna be a crowd. I’m sure this one will be a real crowd pleaser!

  • Clouse30

    Is am so excited to try this.  I am going to a pre-Thanksgiving dinner tonight and I know most of the stuff won’t be primal so it will be awesome to be able to bring my own primal recipe.  I love eating like this.  :)   Thanks for the post.

  • Jasmyne Martinez

    How many servings is this recipe? It sounds delicious

  • http://wellnessmama.com Wellness Mama

    It should serve about 8-10, depending on the serving size and how many other foods there are.

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  • Melanie

    Thank you for these Thanksgiving recipes.  I thought I was going to have to search everywhere for my Thanksgiving recipes, but knowing I can find them all here is soooo helpful! My mom will still be making her version of things…but at least I’ll have things to eat and maybe I can convert a few family members when they give these delicious foods a taste!

  • Truevalentine

    about how many pounds of fresh greenbeans would you use to replace the cans?  I REALLY don’t like canned greenbeans.

  • http://wellnessmama.com Wellness Mama

    I’d guess about 2 pounds, though I’ve canned all the ones from our garden this year, so I haven’t used fresh in a while.

  • truevalentine

    thank you!

  • Leah

    Do you think you could prepare this the night before and then just bake it Thanksgiving day?

  • http://wellnessmama.com Wellness Mama

    I would think so… the leftovers reheated great the next day, so making it ahead of time should be fine!

  • Gina

    Hello Wellness Mama, Where can I find Tallow oil and what is the difference in that and the coconut oil? I’m trying this receipe for Thanksgiving.

    Thanks

    Gina

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  • http://wellnessmama.com Wellness Mama

    Tallow is basically just beef fat but butter or coconut oil would also work well

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  • Lorri Miller

    I made this dish for Thanksgiving but I made one crucial error; I did not temper the egg yolks with a little bit of the warm sauce from the pan before adding them and the result was more like scrambled eggs than a cream sauce – WOOPS! I’m trying again on Sunday for Christmas dinner. Wish me luck and THANK YOU for this recipe!

  • Elisabeth Tyler

    I am a green bean casserole junkie and I am excited to give this non-processed version a try. And if I’m the only one who likes it, more for me! (Though I highly doubt I will be). Thank you so much for this recipe!!

  • Kristy

    Do you think I could use coconut oil in place of the butter in the cream of mushroom sauce? I can’t have any form of dairy, unfortunately, so I’m wondering what could be a good substitute. Would coconut oil alter the taste/texture too much???

  • http://wellnessmama.com Wellness Mama

    It should be fine since not that much is used…

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