Monday, November 12, 2012

Meatless Monday: Clean Eating's Green Bean Casserole (With a Gluten Free Option!)

Just in time for the holidays, it's a healthier green bean casserole!  This recipe was taken from the July issue of Clean Eating Magazine.  I saw it and thought it would make a great side dish for Thanksgiving.  The original recipe called for fresh green beans, but I tested it using frozen green beans since that's really the only option (other than canned and not-so-great "fresh") in the fall and winter months.  The flavor was outstanding, despite not using the traditional fried onions in a jar. Can you believe it?!

Clean Eating's Green Bean Casserole
Modified to be fall-friendly, picky-relative-friendly, and possibly gluten-free 
Serves 6


Olive oil cooking spray
1 lb. frozen green beans (thawed)
2 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
1 red onion **
3/4 tsp. sea salt, divided
Fresh ground pepper, to taste
8 to 10 ounces button mushrooms, sliced **
1/4 tsp. lemon-pepper salt-free seasoning
3 cloves garlic, chopped **
3 Tbsp. white whole wheat flour (or gluten free brown rice flour) **
1 3/4 cups 2% milk **
1 1/2 tsp. ground coriander
1/4 tsp. dried rosemary
1/4 tsp. dried thyme
1/2 cup sliced sun-dried tomatoes (not packed in oil) **
1/2 cup whole wheat panko crumbs (or gluten free bread crumbs) **

NOTE: If following a low-FODMAPs diet, this dish is difficult to modify to fit your needs. You can always omit the garlic and use a garlic olive oil instead, but it's difficult to omit the sun-dried tomatoes, onions, and milk (although you could use a lactose-free milk).  You also need to use gluten free bread crumbs, and brown rice flour instead of whole wheat.  Also, remember that mushrooms contain FODMAPs!  I just had a small portion of this when I ate it.  I enjoyed and savored each unique and tasty bite.


1.  Preheat oven to 425 degrees.  Mist a 2-quart baking dish with cooking spray (or use a larger dish and double the recipe).

2.  In a large skillet, heat 2 tsp. oil on medium-low heat.  Add onion, season with 1/4 tsp. salt and some pepper, and cook for 15-20 minutes, stirring occasionally, until soft and golden brown.  Transfer onion to a bowl.  Coat skillet with cooking spray and bring to medium heat.  Add mushrooms, lemon-pepper seasoning, and 1/4 tsp. salt.  Cook, stirring often, until golden brown, about 8 minutes; set aside.

3.  Add remaining 2 Tbsp. oil to a medium saucepan.  Add garlic and cook for 1-minute.  Add flour and cook for 1-minute, stirring constantly.  Increase heat to high and slowly whisk in milk.  Bring to a simmer, whisking frequently.  Reduce heat to medium-low and simmer until slightly thick, 4 to 6 minutes.  Reduce heat to low and stir in 1/4 tsp. salt, coriander, rosemary, thyme, tomatoes, beans and mushrooms.  Mix well, adjusting seasoning if desired.  Transfer mixture to prepared baking dish and cover evenly with a layer of onion, followed by a layer of panko.

4.  Bake until liquid is bubbling, 15-20 minutes.  Let rest for 10 minutes, then serve.

I actually put all the ingredients into a skillet before transferring to the casserole dish.  The skillet was larger than my saucepan, so it worked better.

This was outstanding.  Now I just have to test it on some relatives, other than Nick.....

Estimated Nutrition facts for 1/6th of casserole

Have you ever seen such a low calorie-count on a green bean casserole?!  And check out the fiber, vitamin A, and calcium!  Good sources of all three.  

Thanks for reading!

The Candid Rd
NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.


  1. I love Clean Eating Magazine, don't you? They have the best recipes! I've never been a fan of that green bean casserole drowned in mushroom soup and topped with those crunchy onions, yet someone always brings it during the holidays. I may just volunteer to bring this version. It looks and sounds so much better!

  2. Yum! This side dish looks incredible! I'm definitely pinning this, as I'm always looking for lighter versions of traditional foods (and a lot of people I talk to are as well). Too bad it doesn't fit easily into low-FODMAPS, but luckily there's lots of options out there!

    Hope you're having a great week, Gina!

  3. Also, I'm bummed to hear your comment reply thing still isn't working :( Crossing my fingers you'll find a plugin that works!

  4. As shocking as this may seem...I've never had green bean casserole. Crazy, no?