 |
Low Calorie Green Bean Casserole
Low-Calorie Green Bean Casserole
Servings: 6
Calories: ~95–120 per serving (depending on topping)
⭐ Ingredients
For the casserole
-
1 lb (450 g) fresh green beans, trimmed and cut
-
1 small onion, finely diced
-
8 oz (225 g) mushrooms, sliced
-
2 cloves garlic, minced
-
1 tbsp olive oil (or ½ tbsp oil + ½ tbsp butter for flavor)
-
2 tbsp all-purpose flour (or whole wheat flour)
-
1 cup low-fat milk (1% or skim)
-
1/2 cup low-sodium vegetable or chicken broth
-
1/4 tsp black pepper
-
1/4 tsp salt (or to taste)
-
Optional: 2 tbsp grated Parmesan (adds flavor for low calories)
Light topping options (choose one):
Option A: Light crispy onion topping (lowest calorie)
-
1/2 cup panko breadcrumbs
-
1–2 tsp olive oil
-
Pinch of salt + pepper
Option B: Healthier “fried onion” topping
-
1 small onion, thinly sliced
-
1 tsp olive oil
-
1 tbsp flour
-
Bake onions until crisp (instructions below)
🍳 Instructions
1. Preheat
-
Heat oven to 350°F (175°C).
2. Cook the Green Beans
-
Boil or steam green beans for 5–6 minutes until tender-crisp.
-
Drain and set aside.
3. Make the Low-Calorie Cream Sauce
-
Heat olive oil in a pan.
-
Sauté onions for 3–4 minutes.
-
Add mushrooms and cook until the liquid evaporates (important to keep calories low and sauce thick).
-
Add garlic; cook 30 seconds.
-
Sprinkle flour over vegetables; stir for 1 minute.
-
Slowly add milk and broth, stirring to avoid lumps.
-
Bring to a gentle simmer until thickened (3–4 minutes).
-
Season with pepper + salt; add Parmesan if using.
4. Combine
-
Stir green beans into the sauce and transfer to a lightly greased baking dish.
5. Add Your Topping
Option A: Panko topping
Mix panko + olive oil + pinch of salt and sprinkle over casserole.
Option B: Baked onions
-
Toss sliced onions with flour + olive oil.
-
Spread on a parchment-lined tray.
-
Bake at 400°F (205°C) for 12–15 minutes, stirring once.
-
Add on top of casserole.
6. Bake
-
Bake uncovered for 20 minutes, until bubbly and lightly golden.
🍴 Serve
Let stand for 5 minutes to set.
🌟 Tips to Keep Calories Low
-
Use skim milk instead of cream.
-
Replace butter with olive oil (less saturated fat, fewer calories).
-
Flavor boosters with almost no calories: thyme, pepper, garlic, paprika.
-
Add 1 tsp soy sauce for savory depth without many calories.
-
Use panko instead of fried onions (much lower calorie but crispy).
Green Bean Casserole Ingredients:
One can of reduced fat cream of mushroom soup
- 1/2 cup of fat-free sour cream
- 1/4 cup of skim milk
- 1-1/4 pounds of cooked green beans, cut into 1-1/2-inch pieces
- 1/2 cup of canned French-fried onions
Mix together the soup, sour cream, and milk in 2-quart casserole dish. Stir in green beans beans. Bake at 350 degrees uncovered until the mixture is bubbly. This should take approximately 45 minutes. Sprinkle the canned onions on top during last five minutes of baking. The green bean casserole recipe is ready to serve and makes six servings...enjoy it !
Green-bean-casserole
