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 my most 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.

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 place of the canned versions in whatever recipe you use (though no need to dilute half and half with water like the canned versions).

healthy green bean casserole

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Healthy Green Bean Casserole

Yield 8 -10

A healthy real-food take on the classic... without the cream of mystery ingredients soup!

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
  • 1/2 cup coconut oil or tallow for frying (I use tallow)
  • Healthy Cream of Mushroom Sauce
  • 1/2 cup butter
  • 1/2 cup cream or coconut milk
  • 1/3 of onion mix above
  • 8-10 mushrooms, finely diced
  • 1/2 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 1/3 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 9x13 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!

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Cuisine Thanksgiving

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

healthy paleo primal green bean casserole

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