A healthier Green Bean Casserole with a rich white wine mushroom sauce topped with an almond crust!
As a child, green beans were one of the only vegetables that I would eat…
But traditional green bean casserole uses French fried onions to add the richness which are fried in inflammatory fats… Not healthy…
I wanted to make a healthier version of this family favorite. Instead of using French fried onions, I make an almond flour crumble to add to the top and/or mix in–this adds a rich nutty flavor as well as uses healthier fats.
The casserole base is coconut milk/cream–which adds a slight sweetness and an amazing richness and has those healthy medium chain fatty acids from the coconut fat which helps to balance metabolism. Don’t worry, the Almond Crusted Green Bean Casserole does not taste like coconut!
This Almond Crusted Green Bean Casserole will appeal to even the pickiest palates!
Tender green beans in a mushroom white wine coconut cream sauce topped with an almond crust
1 sweet onion
1 clove garlic, chopped
1 c celery, sliced
1 c mushrooms, chopped
1/2 c sauvignon blanc (optional)
1 can coconut cream
12 oz bag frozen french style green beans (or fresh and snapped)
salt and pepper to taste
1 + 1 T butter/ghee
1 T flour (GF see notes)
1 c almond flour
1/2 t salt
In a bowl, add almond flour and salt. Mix. add 1 T melted butter/ghee. Mix, set aside
In a large saute pan, sweat onion in 1 T butter, as it softens, add garlic, celery, mushrooms and salt and pepper to taste
Add sauvignon blanc (or other white wine) and reduce until almost dry
Add flour over vegetables to make a roux, add coconut cream. Bring to a simmer
In a baking dish, add green beans
Once sauce has come to a simmer and thickens, add over green beans, top with almond mixture
Bake at 350 35-45 minutes or until casserole is bubbly and browned on the top
Gluten Free: use starchy gluten free flour, I use cassava flour for my roux
Dairy free: use ghee or your favorite butter substitute
Keywords: healthy green bean casserole
Why this Almond Crusted Green Bean Casserole is HEALTHY!
veggies like onions, mushrooms, and green beans are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Onions, mushrooms, and green beans have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
Veggies like onions, mushrooms, and green beans have fiber that is so important for our digestive systems! Fiber is something we can’t digest, but it helps to clean out our gut and also provides food for our microbiome!
Supports a Healthy Microbiome
Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES veggies like onions, mushrooms, and green beans!
Healthy Fat: Butterfat
Butterfat or ghee is actually not an unhealthy fat as we had been told for years–especially if it is from grass-fed cows… It is low in omega-6 fatty acids which promote inflammation and has omega-3 fatty acids which lower inflammation, and it is heat stable so it does not break down when cooking!
This Almond Crusted Green Bean Casserole contains no gluten if using gluten free flour for the roux.
Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
How to get kids to eat this Almond Crusted Green Bean Casserole!
Cut veggies small
Kids can have visual or texture objections to large veggies. Cutting the veggies small will help make the veggies more difficult to see and also make the veggies more bite size.
Try a lick!
Sometimes a bite is a big commitment to kids, but getting them to try a lick is manageable! This Almond Crusted Green Bean Casserole tastes amazing, and if they take a lick and like it, then they are more likely to take a bite!
This Almond Crusted Green Bean Casserole is a great dish to let kids help with! Adding the almond crumble on top or stirring in the green beans (after removed from the heat) are great ways to get kids involved. Letting kids help gives them ownership over the dish and if they made it, they are more likely to try it!
Pharmacist, Chef, and Mother of Twins!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
I’m here to help! If you are feeling overwhelmed about changing your diet, tired of scouring the internet for recipes that you think your family will eat, and stressed out from all the meal prep– I can help you!
You don’t have to do it alone! What if you had a Chef and Mother holding your hand as you took baby steps making healthy changes???