Green Bean Casserole Recipe
Dr. Josh Axe, DC, DMN, CNS – There’s nothing like a filling, warming and comforting casserole, am I right? This homemade green bean casserole recipe is packed with essential nutrients that will keep you satisfied and energized.
It’s made with antioxidant-rich ingredients, and at about 300 calories per serving, you can enjoy this casserole with zero guilt. Add this to your rotating recipes in the colder months for a delicious and healthy family meal.
What Kinds of Green Beans?
You can make this homemade green bean casserole with frozen green beans or make it a green bean casserole with fresh green beans.
The best green beans are fresh, loose green beans found at the farmers market or health food store. You’ll know they’re fresh when they make a snapping sound when they’re opened.
Using frozen green beans is also a good option. Because they are typically put in the freezer when still fresh, they will likely maintain a lot of their nutritional value.
If you’re using canned green beans, watch out for added salt and increased sodium levels. The better options are fresh or frozen green beans that you can steam yourself.
Key Healthy Ingredients
- Green Beans: Green beans are nutrient-dense legumes that provide several proteins, antioxidants and carotenoids. They are also good sources of fiber, vitamin C and vitamin K. Green beans are very low in calories bu keep you feeling full because of their fiber content.
- Portobello Mushrooms: Portobello mushrooms are an excellent source of beneficial phytonutrients. They feature free radical-scavenging antioxidants and a number of micronutrients, including niacin, riboflavin, selenium, copper and pantothenic acid. If you’re looking to increase your intake of B vitamins, consuming portobello mushrooms is a healthy option.
- Coconut Oil: Coconut oil features medium-chain fatty acids that provide the perfect source of energy. It’s also easier to digest than many other oils, and studies suggest that it works to suppress inflammation, while boosting heart health.
- Pumpkin Seeds: Want to add disease-fighting antioxidants and healthy fats to your dinner? Throw in some pumpkin seeds! They are packed with nutrients, including manganese, magnesium, phosphorus and iron. Eating pumpkin seeds is also linked to better sleep because they are a good source of the amino acid tryptophan.
- Goat Milk: Goat milk gives this casserole the creamy texture it needs, while having superior benefits to cow milk. It’s an excellent source of minerals like calcium, phosphorus and riboflavin, and it’s also rich in heart-healthy medium-chain fatty acids. Goat milk may also be easier to digest and less inflammatory than cow milk.
Nutrition Facts
Serving Size: ¼ Casserole
- Calories: 303
- Total Carbohydrates: 18.8 grams
- Fiber: 4.6 grams
- Sugar: 6 grams
- Total Fat: 22 grams
- Unsaturated Fat: 11 grams
- Saturated Fat: 10 grams
- Trans Fats: 0.08 grams
- Protein: 11.6 grams
- Cholesterol: 6 milligrams
- Potassium: 597 milligrams
- Sodium: 652 milligrams
- Vitamin A: 23% DV*
- Vitamin C: 6% DV*
- Calcium: 13% DV*
- Iron: 20% DV*
How to Make Green Bean Casserole
To start prepping this healthy green bean casserole, preheat your over to 425 degrees and fill a large pot with water. Add about a teaspoon of salt, and bring the water to a boil.
Now add in your green beans and let them cook in the boiling water for about 5 minutes, or until tender. When ready, drain them and plunge them into an ice bath.
It may be tempting to skip this part, but it’s important! You need to cool them down and then pat them dry with a kitchen towel.
Next, put one tablespoon of coconut oil into a large skilled over medium-high heat. Add in your chopped mushrooms, garlic, salt and pepper, and let it sauté for about 5 minutes.
Now take out your 9×13-inch baking dish, that’s lightly greased, and add in the cooked green beans and mushroom mixture. You’re getting there!
Finally, add the other tablespoon of coconut oil to the skillet you used for the mushroom mixture. Then add the Paleo flour and whisk the combo constantly over medium-high heat for one minute.
Slowly, add in the goat milk while continuing to whisk until the mixture becomes creamy and smooth. This is going to take about 2 minutes.
Your last step is to add this roux to your green bean and mushroom mixture and gently toss to coat. Then blend the pumpkin seeds, gluten-free crackers and a pinch of salt in a blender or food processor. Top the casserole with this pumpkin seed mixture.
Time to bake. Pop it in the oven for 10 minutes and garnish your healthy green bean casserole with whole pumpkin seeds. Enjoy!
Similar Recipes
Who doesn’t love a good, healthy casserole? Here are some similar recipes that you may find inspiring:
- Baked Chile Relleno Casserole
- Cheesy Chicken and Rice Casserole
- Heart Spaghetti Squash Casserole
- Creamy Baked Mac and Cheese Casserole
Green Bean Casserole Recipe
DESCRIPTION
This green bean casserole recipe is delicious and loaded with vitamin K and vitamin A. Try this healthy homemade version of a fall classic.
INGREDIENTS
- 1 teaspoon sea salt
- 1 pound green beans, ends snapped
- 8 ounces baby portobella mushrooms
- 2¼ tablespoons coconut oil
- 1 tablespoon minced garlic
- pepper, to taste
- 2 tablespoons Paleo flour
- 1 cup organic goat milk
- ⅔ cup raw pumpkin seeds
- ¼ cup gluten-free crackers
INSTRUCTIONS
- Preheat oven to 425 degrees.
- Fill a large pot with water and add 1 tablespoon of salt; bring water to a boil. Add green beans to boiling water and cook for 5 to 6 minutes, or until fork-tender.
- Drain the beans in a colander and immediately plunge them into an ice bath. Once cooled, drain the beans again and pat them dry with a kitchen towel or paper towels (don’t skip this part!). Set aside.
- Cut mushrooms into small pieces.
- In a large skillet over medium-high heat, heat 1 tablespoon oil; add the garlic and sauté for 1 minute. Add the mushrooms and sauté until soft, about 5 minutes. Season with salt and pepper to taste.
- Add the cooked green beans and mushroom mixture to a lightly greased, 9 x 13-inch baking dish. Toss gently.
- To the same skillet used to cook the mushrooms, add 1 tablespoon oil and 2 tablespoons flour; heat over medium-high heat and whisk constantly for 1 minute. Slowly add the milk and continue whisking until all of the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the green bean-mushroom mixture and gently toss to coat.
- Add the pumpkin seeds, Gluten-Free Crackers, and a pinch of salt to a blender or food processor; process by pulsing about 10 quick times. Top green bean-mushroom mixture with the pumpkin seed mixture.
- Bake, uncovered, for 10 minutes. Garnish with whole pumpkin seeds before serving.
