Healthy Green Bean Casserole
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Published Oct 24, 2024
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Healthy green bean casserole made with a creamy mushroom cashew sauce and homemade crispy baked onions on top. Dairy-free, vegan + gluten-free friendly.
Growing up, green bean casserole was at every single holiday meal and I’m still such a big fan!
Traditional green bean casserole is made with canned cream of mushroom soup and packaged fried onions, but in true EBF fashion, I have upgraded the recipe! No more canned veggies and soup… we’re using fresh green beans and mushrooms, homemade crispy baked onions and a homemade cashew cream sauce to keep this version dairy-free. It’s just as comforting as my healthy sweet potato casserole and perfect for holiday gatherings!
Table of contents
Why You’ll Love This Recipe
- Healthier alternative – It’s a healthier version of a classic holiday staple.
- Dairy-free & vegan – It’s dairy-free, vegan and can easily be made gluten-free!
- No cans – No canned veggies or soup required… we’re only using fresh, real-food ingredients for this recipe!
Ingredients Needed
- yellow onions – instead of using the traditional packaged crispy fried onions we’re coating fresh onions with oat flour and panko bread crumbs and baking to create crispy onions to top the casserole.
- oat flour and panko bread crumbs – to coat the onions before baking and to achieve that crispy “fried” onion texture that we all love!
- cashews – make sure to use raw, unsalted cashews! Instead of using canned cream of mushroom soup we’re soaking and blending cashews to combine with the mushrooms to create a lovely, creamy sauce.
- almond milk – my go-to milk is unsweetened almond milk, but feel free to use your favorite dairy-free or regular dairy milk if you don’t need this recipe to be vegan.
- fresh green beans – you won’t find canned green beans over here! We’re only using fresh green beans for this recipe and blanching them for a few minutes before baking.
- vegan butter – to keep this recipe vegan, we’re using vegan butter to sauté the mushrooms. Feel free to use oil, ghee or regular butter instead!
- mushrooms – a key ingredient for green bean casserole! Baby portobello mushrooms or baby bella mushrooms work perfectly for this recipe.
- garlic – a nice flavor enhancer for the sauce.
- oat flour – to help thicken the sauce. Feel free to use all-purpose flour, cornstarch or arrowroot powder instead if that’s what you have on hand.
- vegetable broth – this is the base liquid for the sauce. I prefer to use low-sodium veggie broth so I can control the saltiness of the dish better. Feel free to use chicken broth if you don’t need this recipe to be vegan.
- tamari or soy sauce – one teaspoon adds nice umami, savory flavor to this sauce! Coconut aminos will also work.
- nutmeg – just a pinch adds a subtle nutty flavor to this casserole. Feel free to skip this if you don’t have any on hand or aren’t a nutmeg fan.
Substitutions
- Nut-Free: I haven’t tried to use anything as a substitute for cashews, but if you have a nut allergy you could just use the cream of mushroom soup. You could also try using silken-tofu which will help achieve that creamy texture.
- Gluten-Free: If you need this recipe to be gluten-free, use gluten-free bread crumbs or almond meal. If you don’t have oat flour on hand, a gluten-free all-purpose flour will work as a substitute.
- Milk: Any plant-based milk can be used in place of almond milk, such as oat milk, or cashew milk. Just make sure whatever milk you’re using is unsweetened otherwise it could change the flavor of the sauce.
- Broth: If you don’t have vegetable broth, use chicken broth (if not vegan) or water with a bit of added salt and seasonings.
How to Make Healthy Green Bean Casserole
Step 1: Add cashews to a bowl and allow them to soak for at least 30 minutes.
Step 2: Combine onions with the Panko bread crumb mixture and bake for about 25 minutes.
Step 3: After boiling green beans, place them in a bowl of ice water to blanch for 5 minutes.
Step 4: Blend soaked cashews with almond milk.
Step 5: Cook mushrooms for a few minutes, then add the cashew cream.
Step 6: Pour sauce in a bowl with green beans and onions. Add the mixture to a baking pan and top with extra crispy onions.
Brittany’s Tip
For perfectly tender yet crisp green beans, don’t skip the blanching step. This not only helps to maintain their color but also makes sure that they don’t turn mushy when baked in the casserole.
What to Serve with Green Bean Casserole
This healthy green bean casserole is a staple in our house for Thanksgiving every year! Here are some ideas for what to serve it with:
- Main entree: lentil loaf or air fryer turkey breast.
- Other sides: healthy sweet potato casserole, mashed cauliflower, vegan cornbread, mashed sweet potatoes, wild rice stuffing or cranberry sauce.
- Salads: roasted butternut squash salad, creamed corn or kale and brussels sprout salad.
- Roasted vegetables: maple roasted kabocha squash, roasted carrots or roasted root vegetables.
- Dessert: healthy sweet potato pie, healthy apple crisp, pecan pie brownies or healthy pumpkin pie.
How to Store Leftovers
- In the fridge: Store any leftovers in an airtight container in the fridge for up to 5 days. This casserole holds up well and tastes great reheated.
- In the freezer: To freeze, assemble the casserole but skip the baking step. Place it in a freezer-safe dish, cover tightly, and freeze for up to 2 months. When you’re ready to bake, thaw in the fridge overnight. Freezing is perfect if you want to prep it ahead for the holidays!
- Reheating: Reheat individual portions in the microwave, or warm the entire casserole in the oven at 350°F for 10-15 minutes to bring back that fresh-baked texture. If reheating from frozen, bake at 350°F until fully heated through and golden on top.
Frequently Asked Questions
You can definitely make this healthy green bean casserole ahead of time! To prep in advance, prepare the dish as directed, but don’t bake! When your green bean and mushroom mixture is ready, pour it into a prepared baking dish, cover and store in the fridge. Store your cooked onions in a separate container in the fridge. Don’t top the casserole with the onions until you’re ready to bake, otherwise the onions will get soggy.
I recommend using fresh green beans for the best texture and flavor, but you can use canned green beans in a pinch. Just make sure to drain and rinse them well before using. Keep in mind that canned green beans will be softer than fresh ones.
Absolutely! Feel free to add other vegetables like mushrooms, carrots, or peas to the casserole for added flavor and nutrition.
A soupy casserole can happen if there’s too much moisture in the ingredients. Make sure to thoroughly dry the green beans after washing, and if you’re using frozen green beans, pat them dry after thawing. Also, let the cashew cream sauce thicken slightly before mixing it in, as this will help create a creamy, not watery, texture. Finally, avoid over-baking, as too much time in the oven can sometimes release extra moisture.
More Holiday Side Dishes
- Healthy Mashed Cauliflower
- Green Beans Almondine
- Sourdough Stuffing
- Easy Pecan Pie
- Thanksgiving Salad
- Sautéed Green Beans
- Slow Cooker Mashed Potatoes
Be sure to check out the full collection of Thanksgiving recipes as well as all of the side dishes on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Healthy Green Bean Casserole
Ingredients
Crispy Baked Onions
Green Beans and Sauce
- ½ cup cashews, soaked
- 1 cup unsweetened almond milk, or milk of choice
- 24 oz fresh green beans, rinsed, trimmed and halved
- 2 Tablespoons vegan butter
- 12 oz baby portobello mushrooms, trimmed and cut into 1/2-inch pieces
- 1 teaspoon sea salt
- 1 teaspoon ground pepper
- 3 cloves garlic, minced
- ¼ teaspoon ground nutmeg
- 2 Tablespoons oat flour
- 1 cup vegetable broth
- 1 teaspoon low-sodium tamari, or soy sauce
Instructions
- Add cashews to a bowl with water for soaking. Let soak for at least 30 minutes.
- Preheat the oven to 475°F.
- Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with nonstick cooking spray and evenly spread the onions on the pan. Place the pan on the middle rack of the oven and bake until golden brown, approximately 25 minutes, tossing every 10 minutes. Once done, remove from the oven and set aside until ready to use. Reduce oven temperature to 375°F.
- While the onions are cooking, prepare your green bean mixture.
- Bring a large pot of water to a boil. Add the beans and blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside in large bowl.
- Drain cashews and add to a blender with almond milk. Blend until smooth and creamy and set aside.
- Melt the butter in a large skillet over medium-high heat. Add the mushrooms, salt and pepper and cook, stirring occasionally for 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and tamari, simmer for 1 minute.
- Decrease the heat to medium-low and add the cashew cream. Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes.
- Remove from the heat and pour sauce into a large bowl with the green beans and ½ cup of the crispy baked onions. Place green bean mixture into a 8×8 baking dish and top with the remaining crispy baked onions. Place into the oven and bake until bubbly and warm throughout, approximately 15-20 minutes. Remove and serve immediately.
Video
Notes
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. To freeze, assemble the casserole but skip the baking step. Place it in a freezer-safe dish, cover tightly, and freeze for up to 2 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
need it to be NUT-free; don’t mind dairy
I would use gluten-free flour in place of oat flour (because I have it). Can you recommend a substitute (heavy cream perhaps) for the cashew mixture?
Hey Debbie, I’m not sure because I haven’t tried it myself, but I think heavy cream or half and half should work just fine!
Delicious. Happy to have vegan and healthy options for Thanksgiving. Gave the recipe to friends as well.
WOO! I am so glad that you are loving this recipe, Fran. Thank you so much for sharing this with your friends and for your review + star rating, it means so much to me.
What do you think about swapping the green beans for broccoli? I don’t love green beans but I love broccoli!
This is a very interesting idea, Ashlee! I haven’t tried broccoli in this recipe so I am not sure how it would work out. If you do give this a try, I’d love to know how it works out for you!
Being British I have never heard of this dish so I decided to have a go and make it. I was not disappointed not one bit. Absolutely Dlish with a capital D. Will be making again and again.
Ah yay! This makes me so happy to hear, Janet! Thanks so much for trying this recipe out and coming back to leave a review. I really appreciate it!
Update- I made the dish the night before and topped it with the onions once we got to our in-laws. This was by far the best dish on the table!! I loved it and the rest of the family did too! Such a yummy dish. I will be making this one again very soon! Thank you!
Ah yay!! So pumped to hear this green bean casserole was a hit, Courtney!! Thanks so much for the review. It means so much to me!
Hi! Can this be made the day before? Any suggestions on how to make it sheas and still have fresh taste?
Yes! I’m doing that this year! Going to prep everything and store the green beans casserole and the onions in the fridge overnight (separately) and then I’ll add the onions on top before baking tomorrow!
What do you think about swapping the green beans for broccoli? I don’t love green beans but I love broccoli!
Hello! This is the dish I will be bringing to thanksgiving this year. We will be traveling a few hours and I will be prepping it ahead of time. How do you suggest I do the onions so they will stay crispy? Put them in a paper bag or something? Thank you for the great recipe and Happy Thanksgiving!
Hi Courtney! I think that’s a great idea. I’m making it for Thanksgiving this year too and I’m going to store the onions separately.