Healthy gluten-free Green Bean CasseroleIf you just have to have green bean casserole on Thanksgiving, make mine. I use my healthy creamy mushroom gravy, and dried onions and almonds for the crispy, onion-y topping.

If you’re serving this for Thanksgiving, you can pre-cook the beans, and make the gravy and the topping the day before. You can assemble everything but the topping and refrigerate if you have room, or store the ingredients separately until Turkey Day. Store the topping in an airtight container so it stays crunchy. Then it’s just a quick assembly and pop it into the oven 30 minutes before dinner time.

Suitable for:
vegan, gluten-free, reduced-sugar diets

Not for:
low-sodium or migraine diets

Healthy gluten-free Green Bean Casserole

Healthy gluten-free green bean casserole

4 from 1 vote
Prep Time 20 mins
Cook Time 35 mins
Total Time 55 mins
Course Dinner
Cuisine American
Servings 8 servings

Ingredients
  

  • 16 ounces green beans fresh
  • 1 cup mushroom gravy
  • 1/2 cup soy milk
  • 1/2 cup almonds
  • 1/4 cup onions (dried)
  • 2-1/2 tsp sea salt divided

Instructions
 

  • Preheat oven to 350F/160C/gas mark 4.
  • Wash and prep the beans by cutting off the stems and tips, then cutting into uniform segments. I like them to be about 3 inches (10 cm) long.
  • Bring a large pot of filtered water to a boil and add 2 t. (4 g) salt. Add the beans to the boiling water and cook for 4 minutes. Drain in a colander, rinsing with cold water. Drain well.
  • In a small bowl, stir the soy milk into the gravy, mixing until smooth.
  • Put the almonds in the blender and pulse until you have large crumbs. Add the onions and 1/2 t. salt and pulse just until broken up.
  • Spray a large baking dish with olive oil spray and add the beans. Pour the gravy mixture over the beans and stir to coat evenly. Sprinkle the topping evenly across the beans.
  • Bake for 30 minutes until the top is lightly browned and the casserole is bubbly. Serve immediately.

Notes

Per serving:
  • 67 calories
  • 4 g fat
  • 0 g saturated fat
  • 2 g monounsaturated fat
  • 1 g polyunsaturated fat
  • 0 g trans fat
  • 2 g cholesterol
  • 711 mg sodium (149 mg sodium with salt omitted; analysis done with Campbell's mushroom soup)
  • 184 mg potassium
  • 7 g carbohydrate
  • 3 g fiber
  • 2 g sugars
  • 3 g protein
  • 2 Weight Watchers Points Plus
Use my mushroom gravy, setting aside one cup for this recipe. You can use another type of milk if you don't eat soy. If you can't use almonds, use gluten-free breadcrumbs, pine nuts, or pecans. I dried the onions myself in the dehydrator, but you can find dried onions in natural foods stores.