Healthy Green Bean Casserole is made without cream soup and without fried onions, and I created this recipe when I got tired of always skipping green bean casserole because of my onion allergy. After a few tests, I finally came up with the perfect version that is creamy, flavorful, and perfect for any occasion.
My green bean casserole from scratch is easy to digest and full of flavor. With just a few ingredients, you can quickly enjoy a wonderful no onion green bean casserole.
Homemade green bean casserole is also a low-fat recipe because it’s made without canned soup or full-fat dairy, which makes it a great option for the gallbladder diet. It’s also an acid reflux–friendly recipe, and with a small adjustment it can fit into a Low FODMAP diet. I hope you enjoy my recipe as much as I do.
Ingredients
- Green beans: you can use fresh or frozen ones. I do not recommend canned green beans because they will become mushy.
- Low-fat plain Greek yogurt: if you are following Low FODMAP diet, use lactose-free plain Greek yogurt
- Low-fat or reduced fat semi-hard cheese: choose your favorite. I would usually use reduced fat mozzarella cheese.
- Plain panko breadcrumbs
- Dry tarragon
- Dry oregano
- Ground rosemary
- Parsley flakes
- Dry basil
- Salt
See recipe card at the bottom of this post for quantities
Equipment
- Pot
- Colander
- Mixing bowls
- Whisk
- Measuring cups & spoons
- Cheese grater
- Baking dish
- Wooden spoon
How to make Healthy Green Bean Casserole from scratch?
Here is a quick overview of how to make no onion Green Bean Casserole recipe, with step-by-step photos. Check out the full ingredients and instructions in the recipe card below.
If using frozen green beans, thaw them. If using fresh, blanch them.
In a bowl, stir together Greek yogurt, herbs, and salt. Taste and adjust seasoning, then whisk in the flour.
Toss the green beans with the Greek yogurt sauce and transfer to a baking dish. Bake it.
Sprinkle with plain panko breadcrumbs and broil until golden brown.
Why is this Homemade Green Bean Casserole Healthy?
My Green Bean Casserole is different from most other green bean casseroles you’ll find online. In a traditional recipe, you usually add canned soup, deep-fried onions, and full-fat dairy products.
Let’s look at the reasons why these ingredients make green bean casserole unhealthy:
- Canned mushroom soup is not considered healthy because it is high in fat and sodium.
- Deep-fried onions absorb frying oil, which adds extra fat to the dish (I know, my blog is about cooking without onions, but it’s still a valid reason why I didn’t deep fry other vegetables and put them on top instead).
- Full-fat dairy products make the casserole extra creamy, but they’re also high in fat.
As you can see from the list, these three things are what make a traditional green bean casserole high in calories and less healthy.
In my recipe, I don’t use any of these ingredients. Instead, I use low-fat Greek yogurt to make a creamy sauce for the green beans, and I use dried herbs to bring the flavor to the casserole. Because of these changes, this dish is an amazing recipe for a gallbladder diet, acid reflux diet, and a low-cholesterol diet.
Can you eat green beans with gallstones?
Yes, you can eat green beans with gallstones. Even though green beans belong to the legume family, they are harvested while still immature and tender. Because of this, they have less starch than dried beans and are easier to digest. However, it’s recommended to enjoy them in moderation if you have gallstones.
Low FODMAP Green Bean Casserole
My Green Bean Casserole can easily be adapted into a Low FODMAP recipe.
Here are 2 simple substitutions to make:
- Use gluten-free starch instead of all-purpose flour.
- Use lactose-free Greek yogurt
Low FODMAP Toppings for Green Bean Casserole
- Gluten-free cornflakes
- Gluten-free breadcrumbs
- Gluten-free rolled oats
- Grated parmesan cheese (it will become high fodmap at more than 1.4 oz (40g) per serving) My recipe has 6 servings, so I would suggest not using more than 3 oz (85g). This way the parmesan will not overpower the flavor of the meal, and it will be a low FODMAP meal.
- Grated semi-hard cheese:you can sprinkle the same cheese you used inside the casserole. Most semi-hard cheeses are Low FODMAP up to 1.4 oz (40 g) per serving. Since this casserole serves 6, do not use more than 4 oz (110 g) total.
- Chopped almonds (they are low FODMAP at serving of 10 almonds or 1 oz (30g). Sprinkle a few on top for a slightly nutty flavor and crunch.
How to store Green Bean Casserole No Mushroom Soup?
Refrigerator
You can store Healthy Green Bean Casserole in an airtight container for up to 4 days.
Freezer
I do not recommend freezing my Homemade Green Bean Casserole. The texture of the meal will change, and it will not be tasty.
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Healthy Green Bean Casserole (No Canned Soup, No Fried Onions)
Ingredients
- 1 lb green beans fresh or frozen (450g)
- 1 ¾ cups low-fat plain Greek yogurt 420g
- 3 oz low-fat or reduced fat mozzarella cheese 85g
- ½ cup plain panko breadcrumbs
- ½ teaspoon dry tarragon
- ¾ teaspoon dry oregano
- ¼ teaspoon ground rosemary
- 1 teaspoon parsley flakes
- ¾ teaspoon dry basil
- 1 tablespoon all-purpose flour
- salt & pepper to taste
Instructions
- Preheat your oven to 350°F (180°C).
- Blanch the fresh green beans by adding them to salted boiling water and cooking for 5 minutes. Drain immediately and transfer to a bowl of ice water to stop the cooking. Once cooled, drain again and set aside. If using frozen green beans, thaw them in a colander under cold running water (or leave them in the fridge overnight). Drain well and pat dry with a clean towel to remove excess moisture. Set aside.
- In a mixing bowl, combine low-fat plain Greek yogurt with dried tarragon, dried oregano, ground rosemary, parsley flakes, dried basil, salt, and pepper. Taste and adjust the salt if needed.
- Add grated cheese to the Greek yogurt mixture, and mix it.
- Whisk all-purpose flour into the Greek yogurt mixture until smooth and combined.
- Toss the green beans with the yogurt mixture, then transfer everything to a baking dish.
- Cover the dish with aluminum foil and bake for 25 minutes.
- Remove the foil, sprinkle plain Panko breadcrumbs evenly over the top, and set your oven to broil.
- Broil until the topping is golden. Keep a close eye on it to avoid burning, because it will be done in a few minutes.
Notes
- Amount of plain panko breadcrumbs: it all depends on the size of your baking dish. If the surface is large, you might need more breadcrumbs, or if the surface is smaller you might need less breadcrumbs. Avoid putting too many breadcrumbs.
- If your yogurt is very thick, add 1–2 tablespoons of lactose-free milk or water to thin the sauce slightly so it coats the beans evenly.
- Low FODMAP: Substitute all-purpose flour with starch, and use lactose-free plain Greek yogurt. For topping ideas, see the section above on topping substitutes.
- Gallbladder diet: use low-fat semi hard cheese, or fresh mozzarella.
Need more recipe ideas?
Check out these recipes:
- Turkey Pot Roast
- Chicken Broccoli Rice Casserole (No Onion)
- No Onion Turkey Gravy
- Smothered Savoy Cabbage And Potatoes
- Apple Cranberry Turkey Stuffing
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
