If you want to make green beans the healthy way, this recipe is it. This Healthy Green Bean Casserole is dairy free and made with mushrooms and a creamy, garlic cauliflower sauce. Topped with crispy onions, this dish is sure to please!
When many Americans think ‘November’ they automatically think ’Thanksgiving’, and for good reason. Thanksgiving is a time to be with family, and just as importantly, a time to stuff our faces with mass amounts of food.
Before Miguel and I started dating, my brother and I would do every other year Thanksgivings—one year with my mom’s side of the family and the next year with my dad’s. Now that Miguel and I have been together for awhile, I spend Thanksgiving with his family one year and my family the next, and this year is the year to be with his family. Oh and as a side note: his family lives in DC—if they lived closer, we would probably try to do both.
One of the [many] reasons I like Miguel is because he is so different from me—not just who he is as a person, but where we come from. I come from the suburban turkey-stuffing-mashed potato-pumpkin pie-eating family, and he does not. If I can recall, last Thanksgiving with his family was spent eating rice, chicken and crab legs, among other things, and I loved it. I loved it because it was different from my normal, and I loved it because it was GOOD.
Since my cooking has improved over the past two years, I’m thinking I’m going to add this healthy green bean casserole to the line up of food, mostly because I know his family loves onions (as any normal human should). Plus, green beans on top of rice with a side of chicken doesn’t sound too bad if you ask me. No, not a “traditional” Thanksgiving meal, but when you think about it, everyone’s definition of “traditional” is a bit different, especially when it comes to food. Whatever we end up eating, I know it’s going to be tasty, and that’s all that really matters.
Now about this healthy green bean casserole….
The prep time should come in at around 30 minutes, but it will need to bake for an additional 30. If you find a green bean casserole recipe that takes 30 minutes for the prep AND cook time, let me know, because I don’t think it’s possible. It IS a holiday recipe though, so waiting a bit longer is almost expected (I mean, right?). You’ll basically have to cook a few of the ingredients separately then combine everything into one casserole dish and just let it bake!
I decided to use cauliflower sauce inspired by Pinch of Yum’s because it’s brilliant. And why not make green bean casserole a bit healthier, especially when paired with mashed potatoes and pumpkin pie?! Essentially, you cook the cauliflower, blend it up with some garlic, stir in broth (you can use chicken OR vegetable) and milk and cover the beans in it and then top with crispy, breaded onions. GAHHHH. Oh and as a side note: Miguel hates onions (I know WTF), so I essentially ate this entire healthy green bean casserole by myself. I just love how versatile cauliflower is! If you’re looking to for one lightened up dish this year, give this green bean casserole with cauliflower sauce a shot, and then tag me on Instagram so I can see!Print
Healthy Green Bean Casserole with Cauliflower Sauce
This green bean casserole is dairy free and made with mushrooms and a creamy garlic cauliflower sauce, and of course topped with crispy onions!
- Prep Time: 30 mins
- Cook Time: 30 mins
- Total Time: 1 hour
- Yield: 6 servings
- Category: dinner
- Method: oven
- Cuisine: casserole
for the crispy onions:
- 3 yellow onions, sliced
- 3 tbsp dairy free butter (or regular)
- 1/2 cup bread crumbs
for the casserole:
- 2 cups cooked cauliflower
- 1/4 cup almond milk (or any kind of milk)
- 1 garlic clove
- Salt and pepper to taste
- 24 oz. green beans, fresh or frozen, though preferably fresh
- 8 oz. baby bella or white mushrooms
- 2 tbsp olive oil
- 1/2 cup chicken broth (or sub vegetable broth to keep this vegan)
- 1/4 cup almond milk (or any kind of milk)
- 3 tbsp whole wheat flour
- Preheat oven 375°.
- Cook green beans in a pot over stovetop; once cooked, set aside.
- While beans are cooking, heat butter in large skillet and add onions; stir. Once onions start to turn golden in color, add breadcrumbs and stir well. Cook for an additional 3-5 minutes and then set onions aside.
- In the same skillet you used to cook the onions, heat olive oil and cook mushrooms.
- While mushrooms are cooking, make cauliflower sauce.
- To make the sauce: place cooked cauliflower, milk and garlic in a blender or food processor and pulse until smooth; add salt and pepper to taste.
- Pour cauliflower sauce into skillet with mushrooms; stir in the broth, additional almond milk and flour and stir on low-medium heat until sauce becomes thicker. At this point, pour green beans into skillet and mix everything together so that beans are coated with sauce and mushrooms.
- Grease a casserole dish with nonstick spray or coconut oil and add beans; pour onions overtop and bake for approximately 25-30 minutes.
- If you want the onions extra crispy, turn broiler on high and broil for 3-5 minutes before removing dish from the oven.
*Serving size will vary depending on portions.
Keywords: green bean casserole, dairy free green bean casserole, cauliflower sauce
Q: What does your family eat on Thanksgiving?