Healthy Green Bean Casserole {GF, Low Cal}

A Healthy Green Bean Casserole made from scratch, without processed ingredients in under 30 minutes! A creamy & flavorful side perfect for the holidays & beyond. Gluten Free + Low Calorie with a dairy free option!

It’s been one of those weeks. I had a lot of random things happen to me this week. First, was an emergency visit to the orthodontist after popping off a button on my teeth for my Invisalign while eating a walnut. That’s what I get for eating healthy.

Then went to the dentist for a cleaning where I was informed that people with implants are required by law to take an absurd amount of antibiotics at every cleaning for the next two years in case bacteria somehow flies out of my teeth into my hip. I looked it up when I got home and there’s not one ounce of research supporting this has ever happened to anyone. However, people with heart issues have had it happen and are not required by law to take antibiotics. Go figure. My orthopedic said it was unnecessary and wrote a letter to the dentist excusing me.

Next I received a call from my insurance telling me I owe $100,000 to the surgery center, asking me if I needed emotional support. I told her, “the only support I need is $100,000.” Since when does insurance care about you anyway?

I have no idea what’s going on with the bills, but I was told by the surgery center this is the “process” and they assured me I only owe the amount we agreed to. Um, I better not owe that. We went over everything before surgery so hopefully, it works itself out because I don’t have time for the crazy of what is insurance. Seriously you politicians better figure out that debacle pronto.

Then my car battery decided to die and my garage flooded from my 3 year-old water heater exploding, and to top it off, I started a new round of classes which is always stressful because I never know what assignments are until Monday morning. Needless to say, this week has been a crazy week and I’m ready for it to be over and get on with Thanksgiving and holiday celebrating!

Exactly why I need healthy for the holidays! Have you signed up? You guys asked for group coaching so let’s do it!! Motivate each other to not let the holidays make us crazy, have more energy, feel inspired and feel amazing!

Thank goodness for nourishing food, family and good friends that remind me what’s important in life. With Thanksgiving next week, those reminders couldn’t come at a better time. And what better than a Healthy Green Bean Casserole to celebrate that thankfulness?

This healthy spin on traditional green bean casserole is a cheesy delight. I have to admit, I was never a fan of the original. Too many processed ingredients and something about cream of mushroom soup makes my stomach do jumping jacks.

Everything in this recipe is made from scratch. I used Greek yogurt, coconut milk and a touch of tapioca to make a quick sauce. Then topped the beans with the creamy sauce, almond flour and Parmigiano Reggiano to give it a salty, crunchy top. The almond flour and Greek yogurt balances the nutrients by giving it healthy fat and protein. You’ll notice in the nutritional content, this dish is high in protein.

So basically this Healthy Green Casserole mirrors the traditional in flavor in texture, only it’s a whole lot better for you and equally delicious!

The best part? You can make it under 30 minutes. YEAH!

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Healthy Green Bean Casserole {GF, Low Cal}

A Healthy Green Bean Casserole made from scratch, without processed ingredients in under 30 minutes! A creamy & flavorful side perfect for the holidays & beyond. Gluten Free + Low Calorie with a dairy free option!

Author Megan @ Skinny Fitalicious

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 4 servings

Calories 100 kcal

4.75 from 4 votes

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Ingredients

• 3 cups green beans fresh
• 1/2 cup nonfat Greek yogurt I used Fage
• 1/4 cup unsweetened coconut milk
• 1/4 cup vegetable broth
• 1/4 cup almond meal
• 1/4 cup tapioca flour
• 1/8 cup grated Parmesan
• 1/2 tsp garlic powder
• salt & pepper

Instructions

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

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

3. Bring a skillet to medium heat, then add vegetable broth, Greek yogurt, coconut milk, salt, pepper and garlic powder. Stir constantly 2-3 minutes then add 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.

Recipe Notes

Each serving is ~1 cup.

For dairy free, substitute coconut yogurt and nutritional yeast. You will add the nutritional yeast with the skillet mixture instead of sprinkling on top as you would with the cheese.

I buy my health food staples from Thrive Market.

Course Side Dish

Cuisine American

Nutrition facts per serving (1cup)

Calories 100 kcal

Fat 4.6 g

Saturated Fat 0.7 g

Cholesterol 3 mg

Sodium 119.3 mg

Potassium 0 mg

Carbohydrates 10.1 g

Fiber 3 g

Sugar 4 g

Protein 6.7 g

Vitamin A 12 %

Vitamin C 12.7 %

Calcium 7.3 %

Iron 8.4 %

Custom Meal Plans

Work with Megan to develop a custom macro or standard meal plan to reach your goals.

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What I Used For The Recipe

This recipe is not only going on my holiday menu, but it’s one I’ll be making year round. EASY, HEALTHY, NUTRITIOUS and DELICIOUS. Those are always wins in my kitchen. And life too!

What are wins in your kitchen and life?

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.