Heart-Healthy Green Bean Casserole Recipe | Elevate Your Thanksgiving Side Dish
Healthy RecipesIn the Kitchen With Everyday Health

How to Cook With Green Beans: A Step-by-Step Guide

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make green bean casserole.
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Published on October 31, 2023
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The green bean casserole has been a staple of holiday tablescapes since the 1960s. The recipe, which originated in the test kitchen of the Campbell Soup Company, is served at 20 million Thanksgiving dinners every year. Despite that popularity, it can be a divisive dish.

Not everyone loves the texture of canned green beans baked in cream of mushroom soup topped with fried onions, and all those processed ingredients tend to be high in sodium, too. A 1-cup serving of green bean casserole contains 360 calories, 26 grams (g) fat, 10 g saturated fat, 26 g carbohydrates, 2 g fiber, and a whopping 960 mg of sodium, according to data from the U.S. Department of Agriculture (USDA). Given that the American Heart Association recommends limiting sodium intake to 2,300 milligrams (mg) or less for the average person and that most adults (especially those with existing heart disease) would actually benefit from 1,500 mg or less, it’s outrageous to think that you’d be getting such a high percentage of your daily sodium intake from this small portion of one side dish.

If you can’t imagine Thanksgiving without this classic dish, though, all is not lost! There are many ways to elevate the taste, texture, and nutrition of your green bean casserole without losing the traditional dish you and your family knows and loves. To upgrade your casserole, use fresh green beans instead of canned. This not only improves the texture of your dish, but also significantly reduces the amount of sodium, according to data from the USDA. Using herbs is another fantastic way to achieve a richer flavor without added salt. Milk and Greek yogurt add a creamy texture as well as additional protein, notes the USDA.

Try some of these simple changes and see whether the tradeoff in health — but not taste! — may be worth breaking tradition.

green bean casserole
Brent Hofacker/Adobe Stock

Heart-Healthy Green Bean Casserole

Fresh green beans will revolutionize your traditional green bean casserole! In contrast to mushy canned green beans, fresh green beans add a crisp texture to your plate without all the added sodium. Herbs and spices stand in for salt to elevate the flavor without the need for so much sodium. This green bean casserole is sure to be a new family favorite!

contains  Wheat, Dairy
4.7 out of 11 reviews

SERVES

10

CALORIES PER SERVING

155

AUTHOR

Kelly Kennedy, RDN

PREP TIME

15 min

COOK TIME

45 min

TOTAL TIME

1 hr

Ingredients

1 sweet onion, cut into rings
¼ cup extra-virgin olive oil, divided
½ cup all-purpose flour, divided
⅓ cup panko breadcrumbs
1 tsp garlic powder
2 lbs fresh green beans, tough ends removed
3 cloves garlic, minced
2 cups low-sodium vegetable broth
1 cup low-fat (1 percent) milk
⅔ cup low-fat plain Greek yogurt
¼ cup grated Parmesan cheese
2 tbsp fresh parsley, chopped
2 tbsp fresh thyme
½ tsp kosher salt
¼ tsp freshly-ground black pepper
⅛ tsp ground nutmeg (optional)

Directions

1

Preheat oven to 375 degrees F. Line 2 baking sheets with parchment paper and set aside.

2

Place onions in a large mixing bowl. Drizzle with 1 tbsp olive oil and gently toss to coat. Add ¼ cup flour, breadcrumbs, and garlic powder and gently toss again. Transfer onions to one of the prepared baking sheets and bake until lightly golden brown, about 20 to 25 minutes, flipping halfway through.

3

Place green beans on the second prepared baking sheet. Drizzle with 1 tbsp olive oil and gently toss to evenly coat. Bake until tender-crisp and bright green in color, about 8 to 10 minutes.

4

While the beans roast, place a large skillet over medium heat. Add the remaining 2 tbsp olive oil and ¼ cup flour. Whisk until a paste forms and then add the garlic. Very slowly whisk in broth and cook until the mixture thickens, about 5 minutes.

5

Once the mixture thickens, remove it from the heat. Stir in milk, yogurt, cheese, parsley, thyme, salt, pepper, and nutmeg (if using).

6

Place the green beans in a 9x11-inch baking dish. Top with the sauce and gently stir to coat. Top with the onion mixture and bake in the oven until the sauce is bubbling and the topping is lightly browned, about 25 to 30 minutes. Allow to cool slightly before serving.

Nutrition Facts

Amount per serving

Serving size1 cup

calories

155

total fat

7g

saturated fat

1.5g

protein

6g

carbohydrates

19g

fiber

3.2g

sugar

6.9g

added sugar

0.3g

sodium

150mg

TAGS:

Wheat, Dairy, Heart-Healthy, Mediterranean, Vegetarian, Family-Friendly, Side Dish

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Kelly Kennedy, RDN, LDN

Author

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.

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