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 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 Recipe
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
- 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 of 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
You can make this ahead of time and just reheat in the oven before serving.
Courses Side
Cuisine Thanksgiving
Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving | ||
|---|---|---|
Calories 255 | ||
% Daily Value | ||
Total Fat 21.8 g | 34% | |
Saturated Fat 13.8 g | 69% | |
Cholesterol 166 mg | 55% | |
Sodium 211 mg | 9% | |
Total Carbohydrates 11.9 g | 4% | |
Dietary Fiber 4.9 g | 20% | |
Sugars 2 g | ||
Protein 5.4 g | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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How do you make green beans? What’s your favorite casserole? Share!
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