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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 my most requested recipes, and I’m happy to share the healthy version. I think I actually prefer this one 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.
A Faster Option:
Since originally writing this recipe, I discovered an easier way to make cream of mushroom soup at home and it reduces the time needed to make this recipe. If you opt for this version, just use the homemade cream of mushroom soup in whatever recipe you use (though no need to dilute half and half with water like the canned versions).
If you are looking to save even more time, you can always use Kettle and Fire’s Mushroom Bisque soup as it is an amazing option to homemade and tastes great!
Healthy Green Bean Casserole Recipe
Ingredients
Onion Topping
- 2-3 medium onions
- 2 eggs
- 3 TBSP heavy cream (or coconut milk)
- 2-3 TBSP coconut flour
- ½ cup coconut oil (or tallow, for frying)
Healthy Cream of Mushroom Sauce
- ½ cup butter
- 8-10 mushrooms (finely diced)
- ½ cup cream (or coconut milk)
- 4-5 egg yolks (you should have these left over if you are making the sweet potato casserole)
- coconut milk (or water, to thin)
- ½ tsp garlic powder
- salt and pepper to taste
- 1/3 of onion topping from above
Other
- 5 cans cut or french style green beans (or 2 lbs fresh, steamed to remove extra liquid, or 2-3 bags of frozen)
Instructions
For Onion Topping
- Thinly slice all the onions, separate, and put into a medium bowl.
- Add the eggs and the heavy cream and mix well until evenly incorporated.
- Add coconut flour and mix by hand until evenly coated.
- Put tallow in large skillet and turn on medium high heat.
- When hot, add the coated onions and evenly brown, turning occasionally.
- When browned, remove from heat and set aside.
For Mushroom Sauce
- In medium sauce pan, melt butter.
- Add the diced mushrooms and saute until starting to brown.
- Add cream or coconut milk.
- Whisk in egg yolks and spices and about 1/3 of the onion topping mixture and continue stirring until the yolks begin to cook and the mixture thickens.
- Add extra milk or water if needed to thin.
Assemble
- Preheat oven to 325°F.
- Drain green beans and pour into a 9x13 baking dish.
- Pour the cream mixture over and mix until incorporated.
- Top with the remaining onion mixture and heat in oven until topping starts to crisp (but not burn!) and green beans are heated.
- Enjoy!
Notes
Nutrition
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How do you make green beans? What’s your favorite casserole? Share!
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Hi and thank you for this! Preparing for thanksgiving tomorrow and just made the cream of mushroom soup.. should that be used in place of the sauce or along with it?
Thanks!
Jen
So if I use frozen beans do I need to steam them first or can I incorporate everything and have them just cook in the oven?
Can I sub almond flour? Just add more?
I’m confused…Starting at step 7 after onions are fried… when does the previously made “healthy cream of mushroom soup” get incorporated?
The recipe is for making the cream soup, too.
Hi there! I am in the process of making the mushroom soup for the green bean casserole. How much of the soup do you use in the casserole? Do you adjust the amount of other ingredients like mushrooms and onion? And, do you have a suggestion to replace the egg yolks? Not sure using flax eggs would work.
Thanks and Happy Thanksgiving!
Just wanted to add that while it may be that you can’t fry onions (dunno, never tried!), you can absolutely fry shallots to delicious effect. I do this for a number of East Asian-flavor dishes and it’s super easy – you just need a fine slice and a good high-heat oil. I like avocado oil b/c: yum.
Has anyone tried omitting the egg yolks?
While I agree with all the healthy substitutions, I can’t get my head wrapped around canned green beans.
Dear Katie,
Can you tell me how do you can fresh vegetables? Is there an recipe on your blog? Can fruits also be canned? I tried to find it, but without luck…
So far, I only pasteurized fruits in glass jars, but hoping you might help so I can preserve by myself some veggies next season. I do not like the taste of them if I freeze them. After some time, they loose nice taste and I have a feeling all I can taste is ice… and would like to save up money on buying frozen ones.
Thank you in advance!
Regards!