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Healthy Green Bean Casserole {Low Carb, GF, Low Cal}

November 15, 2021

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Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes! A creamy and flavorful side perfect for the holidays or anytime of year. Low Carb + Gluten Free + Low Calorie with a dairy free option!

Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!

Thank goodness for nourishing food, family and good friends that remind me what’s important in life! It’s been a sad week with my best friend being in a car accident and her husband passing in the accident.

With Thanksgiving coming up, the reminder of how important friends and family are couldn’t come at a better time. And what better than a Healthy Green Bean Casserole to celebrate thankfulness?

I must admit, I was never a fan of the original recipe. Too many processed ingredients and something about a can cream of mushroom soup makes my stomach do jumping jacks. This gluten free green bean casserole is made from scratch with nutrient dense ingredients!

Click here to pin this recipe!

Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!

Healthy Green Casserole

This healthy green bean casserole is a lower calorie version of a traditional holiday favorite that’s nutritionally balanced. Many recipes will say “low calorie” but the macronutrients (protein, fat and carbs) are not well balanced. I really work hard to not only make my recipes calorie conscious, but also make them balanced.

This lighter green bean casserole recipe mirrors the traditional in flavor and texture, only it’s a whole lot better for you and equally delicious! Here’s a few more reasons why I love this healthy green bean casserole recipe:

  • Low Calorie – There’s 4 servings. Each one (or 1/4 of the recipe) is 112 calories.
  • Higher Protein – Greek yogurt is used as the base instead of canned cream of mushroom soup. The Greek yogurt significantly increases the protein to 7 grams per serving. That’s a good amount of protein for a vegetarian dish.
  • Low Carb – I talk about in this free training being carb conscious and why that is so important for women over 35. Total carbs are 12 grams per serving and the fiber is 3 grams so net carbs are 9.
  • Moderate Fat – Total fat is 5 grams, 1 of which is saturated (less ideal) fat. The remaining is healthy fat.
  • Gluten Free – The recipe is made with gluten free ingredients.
  • Vegetarian – This recipe is vegetarian friendly.
ingredients to make healthy green bean casserole

Ingredients for Healthy Green Bean Casserole

Here’s what you need to make the BEST healthy green bean casserole. The best part? You can make it under 30 minutes. YEAH! You will also need a casserole dish like this one and a pan.

  • Green Beans
  • Greek Yogurt
  • Almond Milk, unsweetened
  • Vegetable Broth, low sodium
  • Almond Flour
  • Tapioca Flour or Corn Starch
  • Parmesan
  • Garlic Powder, Salt, Pepper
how to make healthy green bean casserole

How To Make Low Carb Green Bean Casserole

Here are the steps to make this green bean casserole recipe! Start by cleaning and trimming your green beans. Next boil them in a large pot of water until al dente. I recommend only boiling for 3-5 minutes so they don’t get mushy. After boiling, drain the green beans in a colander and place in a baking dish.

The next step is to make the sauce. Add the broth, Greek yogurt, milk, garlic powder, salt and pepper to a large saucepan at medium heat. Stir constantly 2-3 minutes the reduce to low heat and add the corn starch. Stirring the entire time until it thickens.

Turn off the heat and pour the mixture over the green beans and top with parmesan cheese then bake! You can boil for a few minutes to get the top crunch, but this is optional. Serve the casserole warm out of the oven and store leftovers in the refrigerator up to 5 days.

Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!

Substitutions For Healthy Green Bean Casserole

Here’s the substitutions you can make for this green bean casserole recipe. As always, substitutions or additions will change the nutrition data you see in the recipe card below.

  • Greek Yogurt – I recommend low fat Greek yogurt for this recipe. Cottage cheese can be substituted for the Greek yogurt. If dairy does not work for you, you can do a dairy free yogurt instead. This will lower the protein and increase the fat. Dairy free yogurts tend to be higher fat and lower protein.
  • Corn Starch – Tapioca flour or arrowroot powder can be substituted. You do need one of those in the recipe to use as a thickening agent.
  • Almond Milk – I used unsweetened. Any milk may be used with this recipe.
  • Vegetable Broth – I used low sodium vegetable broth. You can use bone broth, chicken broth or beef broth.
  • Parmesan – This is optional, but is the proverbial “icing on the cake” for this recipe. If you are dairy free, nutritional yeast would be a good substitute.
Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!

Click here to pin this recipe!

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Healthy Green Bean Casserole

Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes! A creamy and flavorful side perfect for the holidays or anytime of year.

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 112 kcal
Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!
5 from 1 vote
Print

Ingredients

  • 3 cups Green Beans trimmed and cleaned
  • 1/2 cup Greek yogurt I used Fage
  • 1/4 cup Almond Milk unsweetened
  • 1/4 cup Vegetable Broth
  • 1/4 cup Almond Flour
  • 2 tbsp Corn Starch or 1/4 cup tapioca flour
  • 1/8 cup Parmesan grated
  • 1/2 tsp Garlic Powder
  • Salt and Pepper
US Customary – Metric

Instructions

  1. Preheat the oven to 350 F. Prepare a rectangular baking dish with cooking spray.

  2. Boil the green beans in a pot of water about 15 minutes until tender. Drain the green beans in a colander and transfer the green beans to the baking dish.

  3. Bring a saucepan to medium heat, then add vegetable broth, Greek yogurt, almond milk, salt, pepper and garlic powder. Stir constantly 2-3 minutes then reduce to low heat and add the corn starch. Continue stirring until the mixture thickens.

  4. Turn off the heat and pour the mixture over green beans. Sprinkle the top with almond meal and cheese.

  5. Bake at 350 F 10 minutes then turn the oven to broil (high). Broil another 2-3 minutes until the top slightly browned. Serve warm out of the oven!

  6. Store the green bean casserole in a container in the refrigerator up to 5 days.

Recipe Notes

  • Each serving is 1/4 of the recipe.
  • See substitutions part of the blog post for substitute recommendations.
  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
  • If you enjoy this recipe, check out my cookbook for more delicious recipes.

 

Course Dinner, Lunch
Cuisine American
Keyword casserole, gluten free, greek yogurt, green bean, holiday, lightened up, low calorie, low carb
Nutrition facts per serving (1cup)
Calories 112 kcal
Fat 5 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 144 mg
Potassium 209 mg
Carbohydrates 12 g
Fiber 3 g
Sugar 4 g
Protein 7 g
Vitamin A 625 %
Vitamin C 10 %
Calcium 128 %
Iron 1 %

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What I Used For The Recipe

Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!
Healthy Green Bean Casserole made low calorie, gluten free and lower carb from scratch, without processed ingredients in under 30 minutes!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    Recipe Rating




  1. Rachel @ Bakerita says

    November 18, 2016 at 9:07 am

    OMG sounds like a stressful week! I had one of my Invisalign attachments fall off yesterday and need to go get it reattached soon too. So annoying! This green bean casserole looks beyond delicious though – love that delicious crunchy topping too!

    Reply
    • Megan says

      November 18, 2016 at 4:43 pm

      The Invisalign is so convenient & it’s making my teeth so straight so I feel guilty complaining about it. I think it was just an accumulation of everything this week.

      Reply
  2. Blair says

    November 18, 2016 at 9:18 am

    This sounds great! Green bean casserole is one of my all-time holiday faves. Love that you’ve “healthified” it!

    Reply
    • Megan says

      November 18, 2016 at 4:44 pm

      I love green beans, but have never been a fan of the casserole. I can’t believe it’s taken me this long to healthify it.

      Reply
  3. Sarah @ A Love Letter to Food says

    November 18, 2016 at 11:26 am

    This looks fantastic, and you can’t beat 100 calories per serving! Thanks for sharing!

    Reply
    • Megan says

      November 18, 2016 at 4:44 pm

      You know it!

      Reply
  4. Jody - Fit at 59 says

    November 18, 2016 at 1:28 pm

    OMG!!!! WTF on all of this! First the dentist thing – craziness! The hospital thing! Don’t hold your breath with the new president based i=on his appointments so far. The car & water heater! I say run away ! 🙂 HUGE HUGS!!!!!!

    Reply
    • Megan says

      November 18, 2016 at 4:45 pm

      Yeah, life throws a lot at you sometimes. This is where a husband would come in handy or a cute handyman. On the bright side I got the hospital bill and that is all sorted out and what we agreed to. At least something worked out in my favor!

      Reply
  5. MICHAEL BRANDON says

    November 21, 2016 at 3:09 am

    Thumb up for green beans 😀
    This recipe is so cool that i have to save it and gonna try it this weekend with my friends 😀
    Thanks for sharing this recipe with the helpful nutrition !

    Reply
    • Megan says

      November 21, 2016 at 8:35 am

      Hope you like it!

      Reply
  6. Megan - The Emotional Baker says

    November 21, 2016 at 5:27 am

    Oh no!! What a stressful week! I hope this one goes better 🙂 & can you believe my family doesn’t have green bean casserole at Thanksgiving!?! I love this healthier version and will have to try and fit it in 🙂

    Reply
    • Megan says

      November 21, 2016 at 8:35 am

      Mine either. We usually just do boiled green beans. Boring, but good! Hope you get to try it girl!

      Reply
  7. Emily says

    November 21, 2016 at 7:57 pm

    EASY, HEALTHY, NUTRITIOUS and DELICIOUS as you said. I just made your receipt tonight.
    My family was asking when we were going to have them again.
    Thanks a lot Megan.

    Reply
    • Megan says

      November 22, 2016 at 9:00 am

      I’m the same when it comes to green beans. Hope you like the recipe!

      Reply
  8. Barbara J. Silverman says

    November 21, 2016 at 9:35 pm

    wow, It’s look crunchy, healthy and tasty.
    I usually eat steamed green bean on my diet, and I’m tired of a food one has to eat everyday.
    Thanks for sharing this receipt, I’ll try ASAP

    Reply
    • Megan says

      November 22, 2016 at 9:01 am

      Enjoy!

      Reply
  9. Jack says

    November 23, 2016 at 7:58 am

    Sound like this week is such a mess to you and the Healthy Green Bean Casserole is like the whole light of the week. your dish makes me so hungry anyway. Beside, my dish is Sayte green bean and beef. it free gloten and low card too, you shoud try sometimes

    Reply
  10. Betty says

    November 24, 2016 at 9:51 pm

    Thanks for your sharing. I love cooking and always search for various posts that I could find something fresh and delicious to taste. Yeah it’s definitely what I am looking for. Look at the green bean, so crunchy and light. Looking forward to seeing more dishes from you.

    Reply
    • Megan says

      November 28, 2016 at 11:35 am

      Hope you enjoy!

      Reply
  11. Richard Friesen says

    November 27, 2016 at 12:27 pm

    So delicious, healthy and time-saving! thank you so much for the great tips made by simple things.
    Can’t wait to follow your recipe and add one more healthy dish to my list 🙂

    Reply
    • Megan says

      November 28, 2016 at 11:33 am

      Enjoy!

      Reply
  12. Michelle Middleton says

    December 3, 2018 at 12:52 pm

    I used this recipe for thanksgiving this year but adapted it to use what I had on hand. I substituted whole milk plain yogurt for the Greek yogurt, unsweetened regular almond milk for the coconut milk, and granulated instant tapioca for the tapioca flour. That made it very lumpy so I had to about double the other wet ingredients, and it worked out fine. I also added sauteed crimini mushrooms. My family and I enjoyed this recipe very much.

    Reply
    • Megan says

      December 3, 2018 at 1:12 pm

      Love the mushroom addition! I’m glad it worked out for you and everyone enjoyed it. Thanks for sharing!

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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