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.
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
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
- 1/2 onion peeled, cut in half, and sliced very thin
- 1/2 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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I made this with margarine, oat milk, and gluten free flour to make it dairy free and gluten free and it was AWESOME!! Made my Thanksgiving dinner as this is my favorite dish and I didn’t know how it was going to turn out dairy free. I did not make the fried onions though, maybe I’ll give those a try next time. Thanks for the recipe!
Thanks for sharing. So glad to hear it turned out great. – Nicole
Seems better now! Thanks.
I made this Gluten-free with coconut aminos and Namaste flour blend. So delicious!
Added 1/2 a fine diced onion to saute mix, doubled garlic. Was amazing 4 times now !!!!
I’ve made this for the past two Thanksgivings and my family loves it! It takes a little extra effort, but I think it tastes better and it’s nice knowing all the ingredients are real food. My family members that are not sold on the notion of ‘real foods’ did not taste a difference. I told them after they had seconds and they were pretty surprised.
I am so excited to make this but my family does not like mushrooms. Is there anything I can substitute??
Hi Wendy. The mushroom really add to the savory taste of this dish. You could add some bacon crumbles for a boost.
Can I use plain unsweetened almond milk??
Hi. Other readers have.
My family is used to the canned gmo version. They loved this real food recipe! I will make this dish again :)
Can you make this and freeze it? What about making it the day before and just put in fridge?
Hi Emily. Both will work.
In the picture it looks like a 9×9 casserole dish…I’m assuming that one batch would fit one 9×9 casserole dish?
Thanks!
Yes, that will work. :)
I can’t wait to make this for Thanksgiving! Can I make this the night before and keep it in the fridge to warm up on Thursday? What about the topping will it store well at room temperature overnight??
Thanks! :)
Hi there. Sure, that will work. I’d keep the topping in the fridge, too.
I’d keep the topping separate until the last minute so it stays crunchy.
Hi, What could you use for the flour being gluten free? Almond, Coconut, etc.??
Hi. While I really like both coconut and almond flour, I find a whole grain gluten free flour blend, like Bob’s Red Mill, to be the easiest sub.
My family does not like mushrooms, growing up my mom always substituted cream of chicken soup for cream of mushroom. Any suggestions on leaving the mushrooms out?
Hi Jennifer. You could try using a little chicken broth, butter, garlic, and flour for the sauce rather than Lisa’s mushroom combination.
Could you please recommend the amounts of these ingredients? We’re not mushroom lovers either, but I don’t have the culinary prowess to experiment with altering the ingredients on my own!
What amounts of these substitutions to make it mushroom-free? We also don’t care for mushrooms but I lack the expertise to tackle substitutions on my own!
Hi Becky. We’ve not made these subs either. It would be a bit of an experiment. I can say that I use chicken stock to add flavor to my green beans regularly and they are always a hit. You would just be adding a little to make up for the flavor of the mushrooms. You could also just omit the mushroom and not add stock.
I am not a mushroom fan either, but before we switched to real food, I used to make the unhealthy version of canned cream of celery soup. Perhaps you could swap the mushrooms for the same amount of diced celery?
Hi Jamie. I’ve not tried subbing with celery but if you like the flavor that celery adds, I don’t see why it wouldn’t work. The mushrooms do add some depth of flavor. A bit of stock or bacon grease might also add some depth.
recipe looks great…Will try soon…
It’s very good! I’ve made this dish for several thanksgiving dinners and even the members of my family who don’t normally like green bean casserole were big fans. :)