Whether you call them green beans, string beans, or snap beans, this skinny vegetable is a staple at most holiday meals. Although the beans by themselves offer essential nutrients, including calcium and vitamins vitamins A and C, per the U.S. Department of Agriculture (USDA), at most family gatherings it’s rare to find green beans in their natural state. Green bean casserole is a popular holiday dish, but one the USDA notes tends to contain 360 calories, 26 grams (g) of fat, and 960 milligrams (mg) of sodium in a 1 cup serving.
A big part of what elevates the calories, unhealthy fat, and sodium content of the traditional recipe is the addition of heavy cream, cream of mushroom soup, cheese, and fried onions. But there are plenty of ways to make a healthier version of green bean casserole so you can enjoy this once-a-year tradition without sacrificing your nutritional goals. Whether you want to make a green bean casserole that’s entirely plant-based for your vegan or vegetarian guests, reduce the saturated fat to make the dish more heart-healthy, per the American Heart Association, or you simply want a lower-calorie version you can enjoy more than once a year, these “healthified” green bean casserole recipes have you covered.
Easy Vegan Green Bean Casserole
Planning your menu for the holidays can be tricky, especially if you have guests with specific dietary restrictions, such as those who have food allergies or are following a vegan diet. But no matter who attends your next gathering, this dish should please pretty much everyone on your list. This green bean casserole from Lindsey Janeiro, RDN, of Nutrition to Fit, is entirely plant-based and free of the top eight most common allergens.
Nutrition per serving (serves 8): 100 calories, 6g total fat (1g saturated fat), 3g protein, 8g carbohydrates, 3g fiber, 2g sugar, 137mg sodium
Heart-Healthy Green Beans With Caramelized Onions and Almonds
One of the easiest ways to reduce the unhealthy saturated fat and calories in a green bean dish is to ditch the heavy cream, cheese, and cream of mushroom soup. But if you are worried that may leave you with a boring, flavorless side, think again. This healthier spin on the classic recipe from Marisa Moore, RDN, of Marisa Moore Nutrition, swaps in plant-based olive oil for a heart-healthy twist, per the Mayo Clinic. Melt-in-your-mouth caramelized onions are added to the mix, as are crunchy almonds for additional heart-healthy fat, according to a study published in the February 2019 Circulation Research.
Nutrition per serving (serves 6): 124 calories, 9g total fat (1g saturated fat), 3g protein, 11g carbohydrates, 3.7g fiber, 4.5g sugar (0g added sugar), 52mg sodium
Heart-Healthy Green Bean Casserole
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Lower-Fat Green Bean Casserole With Au Gratin Topping
If you’re craving that traditional green bean casserole creaminess, look no further than this simple recipe from Kristina LaRue, RD, of Love & Zest. The chicken broth and a touch of flour allow you to reduce the amount of cream without losing the texture you love. And with reduced cream comes less added fat and fewer calories. Bonus: Mushrooms provide extra flavor along with a boost of fiber, protein, and potassium, per the USDA. To reduce the saturated fat content of this recipe further, try swapping cream for fat-free milk and using olive oil instead of butter.
Nutrition per serving (serves 8): 197 calories, 12g total fat (5.7g saturated fat), 7g protein, 17g carbohydrates, 3.6g fiber, 4.8g sugar (0g added sugar), 194mg sodium
Kidney-Friendly Green Bean Casserole
Inviting the family over for the holidays also means being able to accommodate the various dietary needs of all your guests. If one of your family members is among the 37 million Americans with chronic kidney disease, as the American Kidney Fund estimates, a dish that works for their dietary restrictions will be a welcome addition to the holiday table. Low in both potassium and sodium — which the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends for chronic kidney disease — this dish from DaVita Kidney Care contains only seven ingredients.
Nutrition per serving (¾ cup; serves 9): 173 calories, 12g total fat, 5g protein, 11g carbohydrates, 2.2g fiber, 80mg sodium
Gluten-Free Green Bean Casserole
According to the NIDDK, as many as 1 in 141 Americans have celiac disease, an autoimmune condition in which foods that contain the protein gluten damage the small intestine. Grains like barley, wheat, and rye contain gluten. If you know someone managing celiac disease or a gluten intolerance (which can lead to symptoms similar to that of celiac, but does not damage the small intestine), understand that eating away from home during the holidays can be stressful for them. After all, with dinner rolls, pies, and casseroles galore, gluten-free fare isn’t always on the menu when there’s a crowd to feed. That’s where this creamy gluten-free (and vegan!) casserole dish from Rhian Williams, of Rhian's Recipes, comes in. This delicious recipe checks all the boxes, and if you want to cut the sodium further, simply limit the added salt from the ingredients.
Nutrition per serving (serves 4): 218 calories, 10g total fat, 7g protein, 26g carbohydrates, 4g fiber, 5g sugar, 470mg sodium
Simple Lean Beef and Green Bean Casserole
Love green bean casserole so much you want to make it your entire meal? This dish from Liv Banks at Strong & Youthful lets you do that in a healthy way by adding lean beef to the mix. The recipe uses no-sodium-added tomatoes, low-sodium chicken broth, and fresh beans and spices to keep sodium levels reasonable, and is made with dairy-free milk so even those with intolerances can enjoy. Nutritional yeast adds an umami, cheesy flavor without the fat and B vitamins.
Nutrition per serving (serves 4): 300 calories, 12.4g total fat (3g saturated fat), 27g protein, 18.3g carbohydrates, 5g fiber, 4g sugar, 180mg sodium
Low-Carb Green Bean Casserole
Have a friend or family member on a low-carb diet? This recipe from Maya Krampf of Wholesome Yum is for you. Bonus: It’s gluten free and vegetarian-friendly, too! With only a few ingredients, you can throw it together in 10 minutes flat, leaving you plenty of time to prep the rest of your holiday menu. Just keep in mind that low-carb isn’t one-size-fits-all. With 7.3 g of net carbs per serving, this recipe may work well for a variety of lower carb meal plans including a keto diet, which calls for consuming between 20 and 50 g of total carbs per day, according to Ruled.Me.
Nutrition per serving (½ cup; serves 12): 140 calories, 10.1g total fat, 4.6g protein, 10.9g carbohydrates, 3.6g fiber, 4.7g sugar
Dairy-Free and Vegan Green Bean Casserole
For guests who have a lactose intolerance (MedlinePlus estimates that 65 percent of the U.S. population has a decreased ability to digest lactose), a dairy allergy, or for those who follow a vegan lifestyle, it can be a challenge to find a green bean casserole they can eat and that tastes great.
Happily, this delicious recipe from chef Auset Shridevi of Eating Love cuts the dairy without sacrificing the flavor. By incorporating nutritional yeast, this recipe has a creamy texture while containing no animal products. This veggie-packed recipe is lower in saturated fat and total calories than your everyday casserole, and is easier to digest for those sensitive to dairy.
Nutrition per serving (serves 6): 110 calories, 3g total fat, 5g protein
Dairy- and Gluten-Free Green Bean Casserole
Whether you’re looking to incorporate more plant-based dishes into your next holiday meal or are trying to accommodate loved ones with gluten or dairy sensitivities, this vegan recipe from Alexis Joseph of Hummusapien is for you. Thanks to the secret ingredient — raw cashews — this dish is just as creamy as the traditional version, but without the added saturated fat or dairy from heavy cream. Not to mention, those cashews provide a bounty of nutrients, such as calcium, potassium, and magnesium, per the USDA. And if you are looking to scale back on your sodium intake, try limiting the sea salt in the recipe or omitting it all together.
Nutrition per serving (serves 8): 159 calories, 6.5g total fat (1.2g saturated fat), 6.6g protein, 22.4g carbohydrates, 5.5g fiber, 7.7g sugar, 735.6mg sodium
Kelly Kennedy, RDN, LDN
Medical Reviewer
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
Erin Palinski-Wade, RD, CDCES, LDN
Author
Erin Palinski-Wade, RD, CDCES, is a registered dietitian, certified personal trainer, and certified diabetes care & education specialist. A nationally recognized nutrition and fitness expert, she has contributed her expertise to national media outlets such as the Good Morning America, Today, The Dr. Oz Show, and the New York Post.
Palinski-Wade operates a private practice in New Jersey where she specializes in diabetes, weight management, sports nutrition, and cardiovascular disease. She owns and operates the blog, Healthy Mom, Happy Family, showing busy women living with diabetes how to make time for health, even when they feel like they have no time for themselves. She also offers nutrition counseling support and online nutrition education courses on her website.
She frequently serves as a media spokesperson, nutrition consultant, and keynote and TEDx speaker. She is the author of multiple publications including the 2 Day Diabetes Diet, Belly Fat Diet For Dummies, Walking Off the Weight For Dummies, and co-author of Flat Belly Cookbook For Dummies.
Palinski-Wade currently serves on the Nutrition Advisory Board for the College of Saint Elizabeth.
Follow her on Instagram @erinpalinskiwade or on her blog at erinpalinski.com.