Calories per Serving: ~215 kcal

I made this healthy green bean casserole with cashews and crispy onions during Thanksgiving and it turned out really well! It’s super simple to make once you make it just one time!

What’s the Texture Like?

This hearty casserole has an awesome crunchy texture coming from the al dente green beans, crispy onions, as well as cashews. If you prefer something more a bit softer, you can cook the green beans for a little longer in the pan before popping in the oven.

Notes About This Recipe

Calories & Variations: I usually try to keep my eats nutrient-dense, low-calorie, and as raw as possible, therefore, I don’t add a lot of unnecessary fats and especially try to stay away from wheat as much as possible. However, if you want to add some cheddar cheese into the recipe, it actually allows it to take on a more full, dynamic taste. Bacon also can be added for a more full taste.

The variation includes adding the following:

• 5 strips of bacon (chopped) – cooked first before adding onions & mushrooms to pan
• 1.5 cups cheddar cheese. 1/2 added into the mixture, 1/2 used as a topping
• To maintain consistency, add 1/2 cup half & half, 1/4 cup water, and 1 tbsp flour
• Green Bean Casserole with Bacon recipe card here

Gluten-Free Version: You can substitute gluten-free flour in place of regular flour. There are only 2 tbsps in this recipe. Although I try to be gluten-free as much as possible, I did find that the regular flour allowed the casserole to thicken a little bit more effectively. You can also find a GF crispy onion variation if regular crispy onions contain too much flour.

Frozen vs. Canned Green Beans: This is a quick, stress-free healthy green bean casserole recipe. Depending on where you get your green beans, sometimes, there may be a little extra water captured within frozen green beans, and the texture may be a bit chewier because of it. It doesn’t bother me so I opted to go with frozen so that this recipe is quick and easy. Fresh green beans is also an awesome, healthy choice. However, I would not go with canned greened beans if you want the most nutrient-dense and unadulterated food possible. Canned goods are notoriously known to contain excessive and added sodium and decreased amounts of potassium, in addition to added preservatives. Always opt for frozen over canned if at all possible.

Equipment Used

• Whisk
• Baking Sheet: Emily Henry is reputable
• Better than Bullion: one of the better chicken broths I’ve tried. There is a regular and vegetarian version.

Yield: 6-8 servings

Green Bean Casserole with Cashews and Crispy Onions

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A crispy, texture-rich al dente green bean casserole that's easy to make. Foodforsoul.co

Prep Time: 25 minutes

Cook Time: 30 minutes

Total Time: 55 minutes

Ingredients

• 2 16oz bags organic frozen green beans
• 1 medium yellow onion, chopped
• 8 oz white mushrooms, sliced or chopped
• 1.5 cups crispy onions
• 2-3 tbsp olive or avocado oil for sauteeing
• 1/4 cup half & half
• 2 tbsp flour
• 2 tbsp Better than Bullion chicken base
• 4 garlic cloves
• 3 dashes of powdered nutmeg
• 1/2 cup cashew pieces

Instructions

1. Pre-heat oven to 350F
2. Allow green beans to defrost or run under warm water and pat dry.
3. Heat oil in pan on med-high heat for about a min. Add mushrooms and sautee for 2 mins, then add onions and sautee until almost translucent but still white.
4. Add green beans and garlic and mix for about a min.
5. Add about 1/4 cup of water and mix.
6. Make a little well inside the mixture and add half & half, flour, and chicken base into well. Mix well with a whisk until a thick sauce forms.
7. Mix and add half of crispy onions to mixture.
8. Pour mixture into baking pan or casserole dish, and bake at 350F for 20 minutes
9. Take casserole out and top with rest of crispy onions and cashews. Bake for additional 5 minutes.
10. Take out of oven and let rest for about 8 minutes, enjoy!

Notes

• If you use roasted cashews, you may not need to bake the cashews. You don't have to bake the cashews if you prefer them raw.
• For a gluten-free version, you can substitute your preferred thickener.
• I like to keep recipes low-calorie. However, you can add 1 cup of cheddar cheese to the mixture before popping in the oven and it will give this casserole a more full feel.
• Try the Bacon Version here
• Did you make this recipe? Tag @ingrid.shots on IG, would love to see your creations!

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 5mgSodium: 240mgCarbohydrates: 25gFiber: 5gSugar: 7gProtein: 6g

Have you tried my one-pot, quick low-calorie cheese and konjac pasta?