This Healthy Green Bean Casserole is made 100% from scratch with nourishing ingredients! It’s lightened up and a vegan and gluten-free side dish that will be a perfect addition to your Thanksgiving menu.
Green Bean Casserole was first invented in 1955 by the Campbell’s Soup Company. They wanted to inspire “housewives” to use more cream of mushroom soup.
Sorry Campbell’s, but times have changed. I don’t know one woman, whether she works outside of the home or not, who calls herself a housewife, and we don’t want to eat that crap anymore. I want real food and I know that’s what you’re looking for, too.
The problem is that that recipe has become an iconic dish that graces the tables of well-meaning families across the United States on Thanksgiving year after year. The truth is, I’ve never liked the traditional green bean casserole. It’s just not my thing.
So why did I give a recipe makeover to a dish I didn’t like in the first place? Well, a while back I asked my readers, via Facebook, to which dishes they’d like to see me give a healthy makeover. A reader named Lisa responded with Green Bean Casserole. This particular Lisa has a special place in my blogging heart. That may sound weird, because I don’t even know Lisa.
But Lisa was one of my earliest readers who would comment on posts. She tried a lot of my early recipes and always came back and commented to let me know she loved them. She, along with a handful of other readers, motivated and inspired me to keep sharing my recipes here.
I had to recreate Green Bean Casserole for Lisa. I studied the original recipe and set to create the same flavors and textures, but without the overly processed cream of mushroom soup and French’s fried onions you find in the original version.
Healthy Green Bean Casserole Ingredients
The result was a vegan and gluten-free Green Bean Casserole that gives the original a run for its money! First up: the cream of mushroom soup. I wanted to keep it dairy-free. I’m not the biggest fan of cow’s milk and while we do use it on occasion, I try to limit how much. Mushrooms, garlic, and vegetable broth bring the flavor to the base and it’s given its thick and creamy texture from pureed white beans.
No, you can’t taste the beans at all. They have such a neutral flavor, that when pureed they lend their creamy texture without changing the flavor of the base. Well, hello there totally dairy-free creamy condensed soup alternative! I’m so excited about this little discovery and am already thinking of all the ways I can use this base.
Next up: the crunchy onion topping. I considered coating onions in flour and frying them a little to achieve a crunchy texture. In the end, I decided to focus on a flavorful roasted onion and then an almond topping to add some crunch. No, it’s not exactly the same as the French’s crunchy onions. But it’s wonderful nonetheless! The roasted onions do get crispy edges and are full of fabulous caramelized onion flavor.
This recipe converted me into a Green Bean Casserole lover! It’s so flavorful and everything you want comfort food to be.
We ended up with a vegan and gluten-free healthy Green Bean Casserole that does not fall short on flavor. If you are a lover of the original recipe, but want a healthier version, try this Healthy Green Bean Casserole for a Thanksgiving side dish everyone will love!
Healthy Green Bean Casserole
Healthy Green Bean Casserole
Traditional Green Bean Casserole just got a makeover! This Healthy Green Bean Casserole is vegan and gluten free and filled with nourishing ingredients.
- Prep Time: 40 minutes
- Cook Time: 20 minutes
- Total Time: 60 minutes
- Yield: 12 servings 1x
- Category: Side Dish
- Cuisine: American
- 2 onions, sliced
- 1 tablespoon avocado oil (or oil of choice for high heat)
- 1 pound green beans, trimmed and cut into pieces
- 1 tablespoon extra-virgin olive oil
- 1 pound sliced white mushrooms
- 1/4 teaspoon salt
- 5–6 garlic cloves, chopped
- 1 (15 ounce) can great northern beans, drained and rinsed
- 1/2 cup vegetable broth
- 1 tablespoon low-sodium tamari
- 2 teaspoons miso (optional)
- 1/2 cup almonds, chopped
- Preheat your oven to 425 degrees.
- Place your sliced onions on a parchment-paper lined baking sheet and sprinkle with avocado oil and a little salt. Toss to coat.
- Roast the onions in the oven until they are browned and crisped to your liking, 25-35 minutes. Stir frequently during the cooking time.
- Meanwhile, boil a pot of water. Add your green beans to the pot and boil 5 minutes. Remove from water and set aside.
- Heat the olive oil over medium heat. Add the mushrooms and cook until they are cooked down and the water is mostly evaporated, about 6-8 minutes.
- Add the garlic and cook another minute or two. Remove from heat.
- Transfer 1 1/2 cups of the mushroom mixture to a blender. Add the beans, vegetable broth, soy sauce, and miso. Blend until you have a smooth and creamy mixture.
- Add the remaining mushrooms to the mixture.
- Mix together the green beans and mushroom mixture and put it in a 1 1/2 quart casserole dish. Top with the onions.
- *Each of the three components can be done ahead of time. Assemble just before baking.*
- Reduce the heat in the oven to 350 degrees. Bake the casserole for 20 minutes (longer if you have prepared ahead of time and the ingredients are cold). Add the chopped almonds and bake an additional 5 minutes. Enjoy!
- Serving Size: 1 serving
- Calories: 124
- Sugar: 3.8g
- Sodium: 210.3mg
- Fat: 6g
- Carbohydrates: 14.1g
- Protein: 5.6g
Keywords: healthy green bean casserole
This recipe was first published in November 2014. Photos were updated and a video added in November 2019.