Healthy Thanksgiving: Green Bean Casserole

By V&P Fitness Staff | Published on November 15, 2025

From-Scratch Healthy Green Bean Casserole

The traditional green bean casserole, made with canned soup and fried onions, is a staple of Thanksgiving. It's also typically loaded with sodium, preservatives, and unhealthy fats. This from-scratch version gives you all the creamy, savory flavor you love by using fresh, whole-food ingredients. It's a healthy upgrade that doesn't sacrifice taste.

The Recipe

The Recipe

Ingredients:

• 1 lb fresh green beans, trimmed
• 1 tablespoon extra-virgin olive oil
• 8 oz cremini mushrooms, sliced
• 1 shallot, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon whole wheat flour (or almond flour for gluten-free)
• 1 cup unsweetened almond milk (or low-fat milk)
• 1/2 cup low-sodium vegetable or chicken broth
• 1/4 cup plain Greek yogurt (0% or 2%)
• 1 teaspoon soy sauce or tamari
• Salt and pepper to taste
• Optional Topping: 1/2 cup panko breadcrumbs + 1 tsp olive oil, toasted

Instructions:

1. Preheat oven to 375°F (190°C). Bring a large pot of salted water to a boil. Add green beans and blanch for 3-4 minutes until bright green. Drain and immediately transfer to an ice bath to stop the cooking. Once cool, drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the mushrooms and shallot, and cook, stirring occasionally, until browned and softened (about 8-10 minutes). Add the minced garlic and cook for 1 more minute until fragrant.
3. Sprinkle the flour over the mushrooms and stir to combine. Cook for 1 minute.
4. Slowly whisk in the almond milk and broth. Bring to a simmer, whisking constantly, until the sauce thickens (about 3-5 minutes).
5. Remove from heat. Stir in the Greek yogurt, soy sauce, salt, and pepper.
6. Add the blanched green beans to the sauce and toss to combine. Transfer the mixture to a 9x9 inch baking dish.
7. If using the topping, mix panko and 1 tsp olive oil in a small bowl, then sprinkle over the casserole.
8. Bake for 20-25 minutes, or until the casserole is hot and bubbly.

The Health Benefits of The Ingredients

1. Fresh Green Beans

Ditching the canned version saves you a massive amount of sodium. Fresh green beans are a fantastic source of Vitamin C, Vitamin K, and Vitamin A. They also provide a good dose of fiber, which is essential for digestive health and keeping you full. Their antioxidants, like flavonoids and carotenoids, help fight inflammation.

2. Mushrooms

Instead of canned soup, we use fresh mushrooms to create a rich, umami-flavored sauce. Mushrooms are low in calories but high in nutrients. They are a source of B-vitamins (like riboflavin and niacin) and the essential mineral selenium, a powerful antioxidant that supports the immune system. They provide a meaty, savory base without needing processed ingredients.

3. Greek Yogurt

This is our secret weapon for creaminess without the heavy cream. Plain Greek yogurt is packed with protein, which helps in muscle repair and satiety. It's also a great source of probiotics (in live-culture varieties) for gut health and calcium for bone health. It adds a slight, pleasant tang and a creamy texture for a fraction of the fat and calories.