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.
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's a Vegan Green Bean Casserole. So if you need to avoid dairy and eggs, this totally fits the bill.
- It's a Paleo Green Bean Casserole. If you're avoiding grains and such, it works for you too!
- 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.
Ingredients You WON'T Find in This Vegan Green Bean 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?
Cream of Mushroom Soup Ingredients
INGREDIENTS: WATER, MUSHROOMS, VEGETABLE OIL (CORN, COTTONSEED, CANOLA, AND/OR SOYBEAN), MODIFIED FOOD STARCH, WHEAT FLOUR, CONTAINS LESS THAN 2% OF: SALT, MONOSODIUM GLUTAMATE, SOY PROTEIN CONCENTRATE, DEHYDRATED CREAM (CREAM [MILK], SOY LECITHIN), YEAST EXTRACT, FLAVORING, DEHYDRATED GARLIC.
Ummm–no. Just no.
- 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)
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!
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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!
- 1 lb green beans
- 1 cup cream of mushroom soup (here's a packaged healthy cream of mushroom soup - see notes)
- 3/4 cup finely-ground almond flour (or finely-ground soaked nuts)
- 1/2 cup thinly-sliced onion
- 2 tbsp melted butter (use palm shortening for dairy-free option)
- 1 tsp salt, divided (I use Real Salt)
- 1/4 tsp garlic powder (or Homemade Garlic Powder)
For AIP, use tiger nut flour instead of the almond flour.
Note that the packaged Cream of Mushroom soup that is linked to might not meet your dietary needs.
More Healthy Holiday Recipes
This fabulous vegan green bean casserole recipe is just one of the many allergy-friendly recipes in Nourishing Holiday by my friend (and I'm not just saying that she is my friend–she really is), Jaclyn Harwell.
I'm telling you, if you are looking for special-diet friendly recipes that can get you through the Holidays in an enjoyable and celebratory fashion, you want this book.
The above links are for the ebook version. For those of you who really want a print book instead, you can shop here.
Nourishing Holiday is 50 Grain-free, Gut-Healing Recipes – all suitable for the Paleo, Primal, and GAPS Diets
Though I personally think this Gluten-free Green Bean Casserole is my FAVE (I'm sure all of you green bean casserole lovers out there are with me on that), these are some of the recipes in this healthy holiday recipes book that I am just DYING to make:
– Caramel Sauce—yes!
– Gingerbread Man Immune Boosting Gummies
– Beet and Goat Cheese Salad with Honey Mustard Dressing
– Mincemeat Pies
– Chai Tea Concentrate
– Party Mix
– Roasted Cauliflower Soup
– Winter Pear Salad with Warm Olive Oil Dressing
– Creamy Dreamy Pumpkin Pie
– Gingerbread Cookies
Now, I know that many of you have food allergies, and this book does have some dairy in it as well as eggs. We are too, mostly due to our son's life-threatening food allergies that caused severe eczema when he was an infant..
So here is the information on how even those with allergies can still enjoy the great recipes in this book:
I think you'll have no trouble making the substitutions that you need.
About 14 of the recipes will be tough to find substitutes for, since they are coconut flour recipes and those are notoriously hard to use an egg substitute with.
You could try this Powdered Egg Substitute if you like for the best alternative, but I still think it will be a bit rough going.