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Healthy Green_Bean_Casserole
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4.34 from 12 votes

Healthy Green Bean Casserole Recipe

A healthy real food take on the classic ... without the cream of mystery ingredients soup!
Prep Time20 minutes
Cook Time30 minutes
Bake time20 minutes
Total Time1 hour 10 minutes
Course: Side
Cuisine: Thanksgiving
Servings: 8 servings
Calories: 395kcal
Author: Katie Wells

Equipment

  • Medium mixing bowl
  • Large skillet
  • Saucepan
  • 9X13 Baking dish

Ingredients

Onion Topping

  • 3 medium onions (thinly sliced)
  • 2 eggs
  • 3 TBSP heavy cream (or coconut milk)
  • 2-3 TBSP coconut flour
  • ½ cup coconut oil (or tallow)

Healthy Cream of Mushroom Sauce

  • ½ cup butter
  • 10 mushrooms (finely diced)
  • ½ cup cream (or coconut milk)
  • 4 egg yolks
  • ½ tsp garlic powder
  • salt and pepper to taste
  • ⅓ of onion topping mixture from above
  • heavy cream or coconut milk (or water)

Other

  • 2 pounds fresh green beans (or 5 cans or 2-3 bags of frozen)

Instructions

For Onion Topping

  • Put the sliced onions, eggs, and heavy cream into a medium-sized bowl and mix until evenly incorporated.
  • Add the coconut flour and mix by hand until evenly coated.
  • Put coconut oil (or tallow) in a large skillet and turn on medium heat.
  • When hot, add the coated onions and evenly brown, turning occasionally.
  • When browned, remove from heat and set aside.

For Mushroom Sauce

  • In a medium saucepan, melt the butter.
  • Add the diced mushrooms and sauté until starting to brown.
  • Add cream or coconut milk.
  • Whisk in egg yolks and spices and about 1/3 of the onion topping mixture (save the rest for the end) and continue stirring until the yolks begin to cook and the mixture thickens.
  • If needed, add extra milk or water to the mushroom cream sauce to thin.

Assemble

  • Preheat oven to 325°F.
  • Lightly steam the green beans and drain to remove excess liquid. If you’re using canned green beans then drain off the liquid. Place the green beans into a 9x13 baking dish.
  • Pour the cream mixture over and mix until incorporated.
  • Top the green bean mixture with the remaining onion topping mixture and heat in the oven until the topping starts to crisp (but not burn!) and the green beans are heated.

Notes

  • If you want the mushroom sauce to be even saucier, add an extra egg yolk.
  • You can use the leftover egg whites to make the topping for this sweet potato casserole.

Nutrition

Serving: 1serving | Calories: 395kcal | Carbohydrates: 15g | Protein: 7g | Fat: 36g | Saturated Fat: 25g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.5g | Cholesterol: 192mg | Sodium: 421mg | Potassium: 429mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1628IU | Vitamin C: 18mg | Calcium: 87mg | Iron: 2mg