Healthy Green Bean Casserole - gluten free, paleo, vegan, AIP, Whole30

This Healthy Green Bean Casserole is a clean eating version of traditional Holiday fare, but it's great anytime of year. It's not only gluten free, but works for many different special diets, and it's super tasty too!

Paleo Green Bean Casserole - gluten free, keto, low carb, vegan, dairy free, THM

Today I'm so thrilled to bring you a recipe for one of my FAVORITE Holiday recipes--healthy green bean casserole.

One of my FAVORITE Holiday foods is green bean casserole. I mean, I love the turkey (well, I really don't love it unless there are other fixins with it) and sweet potatoes (not the casserole, but plain), and cranberry sauce--and of COURSE pumpkin pie....but really, I just LOVE green bean casserole.

I remember being sooo excited when I was a young girl going for Thanksgiving or Christmas to my great-aunt's house. She ALWAYS had green bean casserole there and for some reason it always made the meal for me.

Something about the creamy sauce and the crunchy munchy topping.

Gluten-free Green Bean Casserole in a white casserole dish with wooden spoon

I'm sure there are some of you out there who don't like Green Bean Casserole, whether it's healthy or not (in fact, my husband is one of those people--he's not into anything creamy. I think it's a "thing" from his childhood.

He associated creamy things with being unhealthy and now even if I healthify them, he doesn't like them. Hmmmm....), but if you don't like Green Bean Casserole, then most likely you aren't looking on the internet for a Healthy Green Bean Casserole, right?

So you aren't reading this.

Back to those of us who "get" it about the crunchy munchy creaminess.

Anyhow, the recipe that I have today is a seriously good recipe for a paleo green bean casserole, and it's loaded with all kinds of healthy ingredients.

Note--this is not your typical so-called "healthy recipe" that is low carb, or low fat. This healthy green bean casserole really is that.

Healthy. AND it's great for almost any special diet. Here's why:

  • It can easily be a Vegan Green Bean Casserole. So if you need to avoid dairy and eggs, this totally fits the bill.
  • It can also be a Paleo Green Bean Casserole. If you're avoiding grains and such, it works for you.
  • It's a Gluten-free Green Bean Casserole. So all of you gluten-free folk can enjoy it too!

As you'll see below, this recipe for Vegan Green Bean Casserole comes from a fabulous Healthy Holiday Recipes Cookbook that is meant for people who are following the Paleo, Primal, or GAPS diet, so it will work for SOOO many people.

And even if you are nut free, I'm pretty sure you could substitute sunflower seeds for the topping.

This gluten-free green bean casserole is loaded with SO many healthy ingredients that you can feel great serving it to your family and guests, knowing they will be truly nourished by it.

Not typical casserole stuff that sits in your stomach and makes you wonder after the fact why you ate it in the first place.

Nope - this is good stuff.

Fresh Green Beans for Healthy Green Bean Casserole

Ingredients You WON'T Find in This Casserole

The 2 biggest "healthy eating" offenders in a typical green bean casserole recipe are--the cream of mushroom soup and the french fried onions.

So let's check out the totally not-so-healthy ingredients in those babies, shall we?

Typical Cream of Mushroom Soup Ingredients

INGREDIENTS: WATER, MUSHROOMS, VEGETABLE OIL (CORN, COTTONSEED, CANOLA, AND/OR SOYBEAN), MODIFIED FOOD STARCHWHEAT FLOUR, CONTAINS LESS THAN 2% OF: SALTMONOSODIUM GLUTAMATESOY PROTEIN CONCENTRATE, DEHYDRATED CREAM (CREAM [MILK], SOY LECITHIN), YEAST EXTRACTFLAVORING, DEHYDRATED GARLIC.

Ummm--no. Just no.

No to:

  • canola oil (almost for SURE GMO)
  • soybean oil (ditto)
  • corn oil (ditto again!)
  • soy protein concentrate (quadruple ditto)
  • monosodium glutamate?!?!  (ummmm-no need to talk about this one)
  • soy lecithin (again the GMO thing)
  • flavoring (this could be benign, but considering the heinous status of the rest of the ingredients, I'm betting that it isn't)

Typical French Fried Onion Ingredients

Onions, Palm Oil, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Soy Flour, Salt and Dextrose.

I was pretty shocked to see that ingredient list--at least ONIONS is the first ingredient there!

These aren't as bad as I thought but I'm a flat out "no" on the soy flour since it's likely GMO, and for anyone with a gluten issue, these just aren't going to work.

And the folic acid can potentially be a trouble for those with MTHFR issues (though granted, there isn't much in here).

Ain't none of that stuff in this Vegan Green Bean Casserole!

Gluten-free Green Bean Casserole in a white casserole dish with wooden spoon

Recipe Notes and Substitutions

  • AIP: For AIP, use organic tiger nut flour instead of the almond flour.
  • Cream of Mushroom Soup: If you would prefer to buy Cream of Mushroom soup, here is a healthy option, but it might not meet your dietary needs.
  • Finely-Ground Nuts: You can substitute finely-ground soaked nuts for the almond flour.
  • Homemade Garlic Powder: My Homemade Garlic Powder is a good option if you would like to make your own garlic powder.
  • Palm Shortening: You can use palm shortening instead of butter for a dairy-free option.
  • THM: If you follow the Trim Healthy Mama plan, this recipe fits in as an "S."
  • Vegan: Use coconut oil in place of butter and vegetable broth for the Chicken Broth in the Cream of Mushroom Soup. This Broth Powder is a great option for this purpose.
Healthy Green Bean Casserole

Healthy Green Bean Casserole - gluten free, paleo, vegan, AIP

This Healthy Green Bean Casserole is sooo much better for you than the traditional dish and is adaptable to almost any special diet--paleo, low carb, keto, vegan, THM, and even AIP!
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Course: Entree
Cuisine: AIP, Dairy-Free, Gluten-Free, Grain-Free, Keto, Low-Carb, Paleo, THM:S, Vegan, whole30
Keyword: healthy green bean casserole
Prep Time: 50 minutes
Cook Time: 1 hour
Total Time: 1 hour 55 minutes
Servings: 7
Calories: 144kcal

Ingredients

Instructions

  • Preheat oven to 350°. In a large bowl, combine butter, almond flour, and ½ teaspoon salt and stir.
  • Toss the onion slices in the mixture to coat them.
  • Place the green beans, remaining salt, and cream of mushroom soup in an 8x8 baking dish and stir.
  • Top green beans with onion mixture, then cover and bake for 30 minutes.
  • Remove the cover and bake for 20-30 minutes longer, until almond flour becomes brown and slightly crispy.

Nutrition

Calories: 144kcal | Carbohydrates: 10g | Protein: 6g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 11mg | Sodium: 621mg | Potassium: 199mg | Fiber: 3g | Sugar: 3g | Vitamin A: 549IU | Vitamin C: 9mg | Calcium: 53mg | Iron: 1mg | Net Carbs: 7g

Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

What's your favorite Holiday food?
Will you add this Gluten-free Green Bean Casserole to your holiday table?

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4 Comments

  1. Do you think this would freeze ok? I'm considering making the cream of mushroom soup, mixing with the beans, and freezing, then completing with the topping and baking later. I'm just worried about it turning watery after thawing. What do you think? Have you done this? Thank you!

    1. Hi there. I haven't done it but I would think it would work. Is there a reason you think it would turn watery? I'm not the best w/ freezing dish knowledge but I know that people freeze regular green bean casseroles.

  2. Every holiday with my in-laws always included green bean casserole, so I was pretty sure this recipe would not please my picky husband. It did! He raved about how delicious it was-three times! The leftovers today were just as good and again he said how much he liked it, even more than the “regular” green bean casserole. A real winner for sure. But it does not serve 6-8 in our house. My husband and I ate 3/4ths of it right out of the oven. Yummy!!