It’s totally possible to have a real food Thanksgiving dinner, and this recipe is here to help. I took the standard Green Bean Casserole recipe, "real foodinized" it for you, and the outcome is just delicious! I've even included French Fried Onions on the top.
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It's totally possible to have a real food Thanksgiving dinner, and this recipe is here to help. I took the standard Green Bean Casserole recipe and "real foodinized" it for you, and the outcome is just delicious! I am not going to promise it will taste exactly like the original recipe you've made in years past, because I think this one will actually be even better than before.
It's really hard to beat wholesome, pure ingredients that are lovingly put together in a homemade dish like this one. And just for the record, this is now one of my 6-year-old's favorite vegetable recipes. She gave it a huge thumbs up and has already asked me to make it again! So holidays aside, this may very well be our new standard way to eat green beans. :)
More Real Food Holiday Recipes
- Whole-Wheat Garlic Cheddar Drop Biscuits
- Whole-Wheat Biscuits
- Chestnut and Prosciutto Stuffing
- Pesto Cream Cheese Bake Appetizer
- Sweet Potato Casserole
- Whole-Grain Corn Bread
- Butternut Squash Soup
- Brown Rice Risotto
- Salad Inspiration
- Shortcut Chocolate Pecan Pie
- Chicken Casserole
Green Bean Casserole with French Fried Onions
It’s totally possible to have a real food Thanksgiving dinner, and this recipe is here to help. I took the standard Green Bean Casserole recipe, "real foodinized" it for you, and the outcome is just delicious! I've even included French Fried Onions on the top.
Print Recipe
Servings: 8 people
Ingredients
Casserole Ingredients
- 2 pounds green beans (trimmed, cut in half, and steamed (8 to 10 minutes or until tender and easily pierced with a fork))
- 6 tablespoons butter
- 8 ounces mushrooms (diced (Shiitake is a great choice, but button mushrooms are good as well))
- 2 cloves garlic (minced)
- 4 tablespoons whole wheat flour
- ½ teaspoon salt
- pepper (to taste)
- 2 ½ cups milk
- 1 tablespoon soy sauce
Onion Topping Ingredients
- ½ onion (peeled, cut in half, and sliced very thin)
- ½ cup whole wheat flour
- 4 tablespoons butter
- Salt (to taste)
Instructions
Casserole Instructions
- Preheat the oven to 350 degrees F.
- In a large sauté pan over medium heat, melt the butter. Add the mushrooms and garlic and cook while stirring for 2 to 3 minutes.
- Sprinkle in the flour and stir vigorously for 1 to 2 minutes, being careful not to let the flour burn. Stir in the salt and pepper.
- Carefully whisk in the milk and soy sauce while scraping the brown bits off the bottom of the pan. Bring to a light boil. Whisk and cook until the sauce thickens to the consistency of a really thick soup, about 3 to 4 minutes.
- Mix the sauce with the (previously steamed) green beans in a casserole dish and toss to combine. Bake in the oven until bubbly, about 15 minutes. Remove from oven and top with French Fried Onions (instructions below).
French Fried Onion Topping Instructions
- While the casserole is baking, spread the flour out on a large plate, carefully separate the onion pieces, and dredge them in the flour until they are evenly coated.
- Melt the butter for the topping in a large sauté pan over medium heat. Shake the excess flour off the onions and add them to the pan, being careful not to overcrowd the pan. Depending on the size of the pan you may need to cook them in batches. If cooking more than one batch, be sure to wipe out the pan in-between to prevent the residue from burning.
- Once the onions are golden brown on the bottom (after about 1 to 2 minutes), carefully flip them over to brown the other side. Add extra butter to the pan if they begin to look dry. The onions do cook quickly, so keep a close watch!
- Transfer the onions to a paper-towel lined plate and generously season with salt.
Notes
We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Green Bean Casserole with French Fried Onions
Amount Per Serving
Calories 256
Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 10g63%
Cholesterol 45mg15%
Sodium 437mg19%
Potassium 453mg13%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 8g9%
Protein 7g14%
Vitamin A 1345IU27%
Vitamin C 15.2mg18%
Calcium 143mg14%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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Christie says
I have a couple of Gluten-free people in our family ... do you think you could use coconut or almond flour instead of wheat? I'm thinking git might work on teh onions, but do you know if it would thicken the sauce?
thanks so much!
Jennifer says
I'm going to try buckwheat flour.
Kristin says
I would try arrowroot starch/flour. Arrowroot flour thickens much like cornstarch, but is gluten free. Read the label when you purchase it, as many brands are part cassava(tapioca)starch or potato starch.
http://www.the-gluten-free-chef.com/arrowroot-flour.html
Christie says
Thank you Jennifer & Kristin!
Cathy says
Thank you! Thank you! I asked for a real food version of green bean casserole and yours is great! Definitely a keeper!
Kari says
Could this be made ahead and then baked a few hours later or do you think it would get soggy and gross? Also, any chance it could be made with almond milk? I am thinking no, but wanted to check. Thanks!! I love your website :) :)
Jennifer says
I would try coconut milk...it still has enough fat to give a creamy consistency. I know some people hate coconut, and I don't love it either but I swear I cannot taste it when I use coconut milk or oil. My husband says he can, but I sure can't.
Carla says
Did you use coconut milf in the can or a carton along with almond milk.
Jen says
I always use unsweetened, full fat coconut milk in the box (non refrigerated)when cooking with it. I use So Delicious brand, it's in a green carton (not the refrigerated cartons).
Assistant to 100 Days (Amy) says
Hi Jennifer. It could be made ahead of time and baked a bit later. We've not tried any substitutions with this recipe. ~Amy
Stephanie says
Could I use frozen green beans?
Assistant to 100 Days (Amy) says
Hi Stephanie. I think so. I would thaw as to not have to adjust the cook time. ~Amy
Alissabeth says
I've used frozen green beans forever in my GBC. You can thaw them quickly by running warm water over them and then draining them real well with a bit of squeezing. Never had a problem!
Annie says
Hi again! I just asked the same question about your Sweet Potato Casserole-so do you think I could make this the day before, minus the french fried onion topping, refrigerate, then bake the next day with the french fried onion topping?
Assistant to 100 Days (Amy) says
Hello. I think that will work. :) ~Amy
Heather says
I'm wondering the same thing! This is the dish I want to bring to my Mom's for Thanksgiving and I'd like to have it all ready just throw it in the oven before dinner...
Thanks so much! :)
Alissabeth says
Trying this tonight, will let you know! Hubby has a Thanksgiving luncheon tomorrow at work.
Michelle Balisalisa says
Can you make the onions ahead of time?
Assistant to 100 Days (Amy) says
HI Michelle. I think that will work fine. ~Amy
Krissy says
I was just trying to make a healthier version of the original casserole today. I used Greek yogurt with some braggs liquid aminos... instead of the traditional cream of mushroom soup. my fingers are crossed that it isn't disgusting!
Alissabeth says
I've made a few other homemade versions that do not include all the processed stuff. The best one I made was just substituting homemade cream of mushroom soup and making a shallot/breadcrumb topping. It was good! Always nice to have another version on hand, and I will be making this later in the week for my husband's Thanksgiving luncheon at work. I had originally intended on just making the traditional version with canned stuff, etc. (I know, that's awful), but can't even muster up the desire to buy that junk for other people to eat. Can't wait to see what they think of this!
Yvonne Seckinger says
What would you suggest to replace the wheat flour in the green bean casserole?
I'm trying to avoid all wheat products, and anything non organic , or GMO
The casserole looks delish!
Jennifer says
I'm going to try buckwheat flour. It's a good sub for whole wheat flour.
Melanie says
you could try brown rice flour. :)
Shawn says
Sounds wonderful! Can't wait to try it!! Do you think the onions could be made in advance, to save time?
Assistant to 100 Days (Amy) says
Hi Shawn. I think that should work okay. ~Amy
Mandy says
Could you leave the mushrooms out? Is there a good substitution for them?
Assistant to 100 Days (Amy) says
Hi Mandy. There is no real substitute for mushrooms but you could try to add a bit of broth. ~Amy
Brandy M says
This so much better than the processed version . Even the leftovers were terrific!!
Melissa says
This is DELICIOUS. I just made it as part of our dinner tonight. My husband loves green bean casserole (the processed version) and I am sure he will love this!! You are right, this is much better than the "original' casserole, and I always really liked it!! New spin on an old favorite holiday dish!!! Thank you!!!
Bethany says
I made this tonight and added pieces of cooked chicken and served it over brown rice. It was delicious!
Gabby says
So glad to find this! This is one of my favorite Thanksgiving foods and now I don't have to feel guilty for eating it!
Tricia says
YES! You soooo made my day with this! W live in Mexico and certain canned foods (especially for thanksgiving meals) are so hard to find (or non existent!) . Tis year will be a 100% home made Thanksgiving, from this green bean casserole to the pumpkin for the pies. Soooo glad you postd this, was wondering how to copycat the french onions.
Donna says
Yay! This is my first food challenge, and I am cooking Thanksgiving. So glad to have this. :-)
Megan says
I'm from the States, but my husband and I live in France right now and I've been practicing a few classic Thanksgiving dishes to make sure I have them down for the big feast! I couldn't find pre-made French Fried Onions like I was used to back in the States and finally made them myself. It's sad that I honestly never would have even thought of doing them myself back home. It makes it "easier"(because there aren't many processed options) to eat clean here, there's less processed stuff and I am thankful! I don't even have the temptation of "I don't have time, I'll get the packaged stuff" because it's non-existent!
Christina says
My husband is going to thank you!
Miriam says
I use cashew cream in place of all "cream of whatever" soups. It's easy to make--1 cup raw cashews plus 1 cup water--Blend until smooth and creamy. (if you don't have a powerful blender, just let the cashews soak for an hour first). You can use this instead of the flour, butter and milk. It thickens just like a traditional cream sauce. It is an amazing dairy-free, gluten-free and vegan way to make things creamy and delicious!
Tola Naomi says
I have used vegetable blends or soy milk/almond milk in the recipe or you can also use the coconut oil. I use almond milk, coconut oil rather than butter and I use coconut flour rather than wheat flour for the onions. I dip the onions in the milk, shake then dredge in the coconut flour. You can fry them in the coconut oil or you can spray them with organic olive oil. Bake them in the oven at about 375 until brown then flip - about 5 - 10 minutes each side depending on thickness. Just keep an eye on them or it is not a pleasant smell if they burn. I prefer the baking - less greasy. Also a way to make GREAT onion rings. I do add some seasoning but then again, I like that.
It WILL be on the table this year for those who have or choose to be GF and/or dairy free.
Cathy says
Yum!!!!
Thanks for the recipe! Trying it later this week.
laramealor.com says
This is one of my favorite holiday recipes, thanks for reminding me I will make it this Thanksgiving.
Nancy Young-Holm says
How about salt,that would do it.As as for the unami taste there is unami paste that does not contain soy or flour.Chefs buy it from chef stores,I think Williams Sonoma has it,or did....
Christine |Taste of Divine says
You read my mind! When I saw your post about the french fried onions, I was planning on coming up with a recipe for a healthier green bean casserole, since it is my favorite Thanksgiving dish and is so unhealthy. Thanks for the recipe, I will definitely try it :)
Susan Burkholder says
Lisa,
Wanted to comment on a recent post so you'd see this. I'll come back another time and read more about the G. Bean casserole...looks like a winner that I can feel good about making for the big family gathering. We NEVER use cream of chemical soups - so good to see an option.
The reason for my comment is that I googled " Top 10 Foods for Teens"....and here's what came up as the FIRST option:
https://www.100daysofrealfood.com/2013/07/08/top-10-feeding-mistakes-parents-make/
How cool is that - Your (guest) post is the #1 link someone would see on what to feed a teenager! Awesome!
I help lead a High School small group at church, and we're always looking for new ideas to "feed" them.. I "try" to avoid the bad stuff..but our youth pastor doesn't usually buy "real food". He's cool with me voicing my convictions about healthy eating...but that's just not always what we end up with :-)
Lisa says
That is very cool - thanks for sharing! And good luck with feeding your group well :)
Casey S says
Made this tonight! Had all the ingredients with the exception of the mushrooms and it was delicious without them! Even my two year old loved it. Thanks for sharing. Definitely adding it to the Thanksgiving menu!
Lisa says
Yay - victory! So glad to hear that. :)
Amy Howell says
Going to try these!
Cassidy says
Can the French fried onions be cooked earlier and stored to minimize prep time on the casserole?
I can't wait to try - this casserole has always been one of my favorites!
Lisa says
Cassidy - You could, but I don't think they would be quite as crispy (although they will still have a great flavor).
Julie A says
Anyone tried using almond flour as a sub to make this paleo-ish??
Lisa says
Julie - I asked my friend Carrie with the Deliciously Organic blog (who eats Paleo) and this is what she said:
“I would use 1 tablespoons of coconut flour or 2 tablespoons arrowroot in place of the flour in the soup mixture and replace the soy with coconut aminos. As for the onions, you could just leave the flour out completely and make sure and get the onions nice and crispy.â€
Critical Reader says
I have never heard about coconut aminos before, so I quickly googled it and stumbled over the page http://www.coconutsecret.com
Ingredients of coconut aminos: certified organic raw coconut sap - naturally aged and blended with sun dired mineral-rich sea salt
According to their webpage, the coconut sap is tapped and then transferred by an unknonw aging process into coconut aminos. It is supposed to be the sam sap as the one for sugar production. They also give a table with the amino acid contents of the sap, and amino acids sum up to an astounding 80.79 % - that would be quite a protein source. Now add to that the sugar content and the coconut sap has a dry matter of more than 100 % - in other words, coconut sap must be solid. There is something wrong here. My take, the coconut aminos as produced by that company is a hoax.
jill B says
This looks so good!! Did you use fresh organic green beans for this? I cant find any organic ones....
thanks
Lisa says
I honestly can hardly find organic ones either (unless they are in season at the farmers' market).
Tiffany says
I found fresh, organic, produced in the USA green beans at Trader Joes yesterday.
Hanna says
I wonder what the recipe was like before someone 'conveince foodized' the recipe to begin with
Critical Reader says
I did a quick google search and it confirmed what I had already suspected, there is no original non-convenience version. It was invented by Campbell Soup Company ;-)
http://www.ibtimes.com/green-bean-casserole-history-behind-classic-comfort-food-thanksgiving-staple-370464
Emily says
What could be used in place of the whole wheat flour to make this paleo friendly?
Lisa says
Emily - I asked Carrie with the Deliciously Organic blog (my Paleo friend!) and this is what she said:
"I would use 1 tablespoons of coconut flour or 2 tablespoons arrowroot in place of the flour in the soup mixture and replace the soy with coconut aminos. As for the onions, you could just leave the flour out completely and make sure and get the onions nice and crispy."
Good luck!
Tam says
Thank you! We are trying to eat less processed foods and will definitely try this. I enjoy reading your blogs! Keep up the great work and Happy Thanksgiving to you and your family!
Lisa says
Good for you Tam and thank you! :)
Charlotte says
If I wanted to prepare this ahead, does this reheat well? Or should is it okay to put together but don't bake it till I'm ready to serve it? Looks delicious!!!
Lisa says
Charlotte - I think you can get away with making the casserole ahead of time, reheating it the day of, and adding freshly made onions on top. I would not make the onions ahead of time. Good luck!
Erica Renee says
I wonder how a stone-ground mustard would work in place of the soy sauce.
I know it's not listed as an "official" replacement ... but in thinking about flavor combinations, it might just give it those nice 'layers of flavor' we all expect in traditional green bean casserole.
I've used LePerrins worstershire sauce in it in the past (vs Soy) .. .. but the ingredients have changed in that also, much like everything else.
Interestingly enough, "Nathan's" Brand Deli Style Mustard meets my personal 4-ingredient rule.
Lisa says
You could certainly experiment with that (or even leave the soy sauce out all together)...let us know how it turns out!
Katelyn J. says
I make a cream of mushroom soup very similar than this that used thyme instead of soy sauce. Might give it a try. Also the soup mixture freezes well. You can thaw it to mix with the green beans the day of cooking. I frequently use frozen green beans instead of fresh because fresh can be difficult to find where I am.
Alissabeth says
What's your recipe for cream of soup? I have one that I froze and it ended up so chunky from all the flour….was NOT good, lol!
Jen says
Looks good!!
I will be subbing the wheat flour with rice flour.
You could probably use almond milk instead of milk, coconut oil instead of butter,
And either omit the soy all together or sub a little liquid aminos.
Thanks for the great recipe!
Jamie says
Is there any substitute for soysauce? I was so excited when I read this because I just knew I could make it for my brother since there would be no cream of any soup in it (which he cannot eat) but he is allergic to soy. Thanks in advance :)
Jennifer says
You can use coconut aminos in place of soy sauce. They give the same umami taste as soy sauce, without any soy or wheat. It is available at health food stores and online.
Katelyn J. says
I make a similar version but mine has no soy sauce (frankly that just sounds weird.) Mine has a 1/2 tsp of thyme instead. So yummy!
hindy says
I use Braggs liquid aminos. You can get at most groceries or health food store. Ive seen it at stop n shop. It tastes exactly like soy sauce.
Loretta says
Liquid Aminos is soy sauce. Please don't serve someone allergic to soy this Braggs sauce. Just lad to let you know! Sorry. Just use some salt instead.
Laura says
Coconut aminos -- they are soy free and gluten free.
Kathleen says
I'm wondering about substituting for the butter, milk and wheat flour. Any suggestions?
Laura says
If I were to experiment, I would try a combo of coconut oil and olive oil for the butter, homemade almond milk for the milk, and oat flour, or millet flour for the wheat flour. I have not experimented with it, so if you do, post back and let me know what works! :-)
Arden says
I just happen to have all of these ingredients. I can't wait to try this out! Goodbye canned cream of mushroom soup!