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Low Calorie Green Bean Casserole


Low Calorie Green Bean Casserole

Servings: 6

Calories: ~95–120 per serving (depending on topping)


⭐ Ingredients

For the casserole

Light topping options (choose one):

Option A: Light crispy onion topping (lowest calorie)

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

  1. Heat olive oil in a pan.

  2. Sauté onions for 3–4 minutes.

  3. Add mushrooms and cook until the liquid evaporates (important to keep calories low and sauce thick).

  4. Add garlic; cook 30 seconds.

  5. Sprinkle flour over vegetables; stir for 1 minute.

  6. Slowly add milk and broth, stirring to avoid lumps.

  7. Bring to a gentle simmer until thickened (3–4 minutes).

  8. 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

  1. Toss sliced onions with flour + olive oil.

  2. Spread on a parchment-lined tray.

  3. Bake at 400°F (205°C) for 12–15 minutes, stirring once.

  4. 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).

OTHER RECIPES


A healthy green bean casserole recipe to try !

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
Green Bean Casserole INSTRUCTIONS
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

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Green Bean Casserole

🌿 Green Bean Casserole Recipe

Ingredients

For the casserole:

  • 4 cups fresh green beans, trimmed and cut into 1–2 inch pieces
    (or use 2 cans—drained, or 1 bag frozen—thawed)

  • 1 can (10.5 oz / 300 g) cream of mushroom soup

  • 1 cup milk

  • 1 cup shredded cheddar cheese (optional but delicious)

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/4 tsp black pepper

  • 1/2 tsp salt (adjust to taste)

  • 1 tbsp soy sauce (optional but adds depth)

For the topping:

  • 1 1/2 cups crispy fried onions

  • 1/2 cup breadcrumbs (optional for extra crunch)

  • 1–2 tbsp melted butter (optional)


🥣 Instructions

1. Prepare the Beans

  • Fresh: Blanch in boiling salted water for 5–6 minutes until bright green and slightly tender; drain.

  • Frozen: Thaw and pat dry.

  • Canned: Drain well.

2. Make the Sauce

In a large bowl, mix together:

  • Cream of mushroom soup

  • Milk

  • Cheddar (if using)

  • Garlic powder

  • Onion powder

  • Pepper

  • Salt

  • Soy sauce

Stir until smooth.

3. Combine

Add the green beans to the sauce and mix well.

4. Assemble in Baking Dish

Transfer the mixture to a greased 9×13-inch (or 2–3 quart) baking dish.

5. Bake (First Bake)

  • Bake at 350°F (175°C) for 25 minutes until hot and bubbly.

6. Add the Topping

Stir the casserole gently.
Mix the crispy onions with breadcrumbs and melted butter (optional) and sprinkle evenly over the top.

7. Bake (Second Bake)

  • Return to the oven for 10–15 minutes until the topping is golden and crisp.


🍽️ Serve

Let it rest for 5–10 minutes before serving. The flavors settle and the sauce thickens beautifully.


⭐ Tips & Variations

OTHER RECIPES
Ingredients:

* 1 can (10 3/4 ounces) condensed cream of mushroom soup
* 4 cups cooked green beans
* 1/8 teaspoon pepper
* 1/2 cup milk
* 1 1/3 cups French fried onions

INSTRUCTIONS
Mix soup, milk and pepper in a 1 1/2-quart casserole dish.
Stir in green beans and 2/3 cup of the fried onions. 
Bake for about 25 minutes at 350 degrees F. 
Top with the remaining 2/3 cup fried onions and bake about 5 more minutes, until onions are
lightly browned. 
The green bean casserole recipe is ready to serve 6 people.Nice one ! Enjoy !
best-green-bean-casserole.

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Green Bean Casserole II


Green Bean Casserole II

Green Bean Casserole II
(A richer, creamier, and more flavorful twist on the classic French’s recipe!)

This version — Green Bean Casserole II — upgrades the traditional dish with fresh sautéed mushrooms, onions, garlic, and cheese for extra depth and homemade flavor. It’s perfect for holidays or any cozy family dinner.


🕒 Total Time: 45 minutes

🍽️ Serves: 6–8


🧄 Ingredients


🔥 Instructions

  1. Preheat Oven:
    Set oven to 350°F (175°C).

  2. Cook Green Beans:

    • Bring a pot of lightly salted water to a boil.

    • Add green beans and cook for 5 minutes (until crisp-tender).

    • Drain and set aside.

  3. Sauté Aromatics:

    • In a large skillet, melt butter over medium heat.

    • Add onion, garlic, and mushrooms.

    • Cook until softened and lightly browned — about 5–6 minutes.

  4. Combine the Casserole Base:
    In a large mixing bowl, stir together:

    • Cooked vegetables

    • Cream of mushroom soup

    • Milk

    • Salt & pepper

    • ½ cup cheese

    • 2/3 cup fried onions

    • Blanched green beans

    Mix gently until evenly coated.

  5. Bake:

  6. Top and Finish:

    • Sprinkle remaining fried onions and cheese on top.

    • Bake an additional 5–10 minutes, until onions are crispy and cheese is melted.


🧀 Optional Variations


🍴 Serving Suggestions

Serve warm with:

  • Roast turkey or chicken 🍗

  • Mashed potatoes 🥔

  • Stuffing and cranberry sauce 🍒

Perfect for holiday feasts or a comforting weeknight meal.


🧊 Storage

  • Refrigerate leftovers up to 3 days.

  • Reheat in oven at 350°F for 10–15 minutes, uncovered, to re-crisp onions.


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FRENCH'S GREEN BEAN CASSEROLE


FRENCH'S GREEN BEAN CASSEROLE

French’s® Green Bean Casserole
(The Classic Holiday Side Dish — Creamy, Crispy & Comforting!)

This is the original recipe made famous by French’s® Crispy Fried Onions — a beloved dish at Thanksgiving, Christmas, or any cozy dinner. It’s easy to make, creamy inside, and topped with that irresistible golden crunch.


🕒 Total Time: 40 minutes

🍽️ Serves: 6


🧄 Ingredients


🔥 Instructions

  1. Preheat Oven:
    Heat oven to 350°F (175°C).

  2. Mix the Base:
    In a 1½-quart casserole dish, stir together:

    • Mushroom soup

    • Milk

    • Soy sauce (optional)

    • Black pepper

    • 2/3 cup of French’s® Fried Onions

    • Green beans

  3. Bake:
    Bake uncovered for 25 minutes or until hot and bubbly.

  4. Add Crispy Topping:
    Stir the mixture, then sprinkle the remaining 2/3 cup fried onions evenly on top.

  5. Finish Baking:
    Bake for another 5 minutes — just until the onions are golden and crispy.


🧀 Optional Add-ins (for a twist):


🍴 Serving Tips

Serve warm as a side dish for:

Perfect for Thanksgiving, Christmas, or any family gathering.


💡 Storage

  • Refrigerate: Up to 3 days in an airtight container.

  • Reheat: Bake at 350°F until warm and onions re-crisp (about 10–15 minutes).

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MAKE-AHEAD FRESH GREEN BEAN CASSEROLE


MAKE-AHEAD FRESH GREEN BEAN CASSEROLE

Anything I can prepare in advance, I will – including essential holiday dishes such as green bean casserole. This approach is a significant advantage for Thanksgiving preparations, allowing you to prepare this traditional side dish up to three days ahead of time, enabling you to check one item off your list a bit earlier.

Overhead view of a large rounded rectangular casserole dish containing a make-ahead green bean casserole.
What Makes This Recipe So Good
Green bean casserole ranks among my favorite Thanksgiving sides, but I appreciate it even more when I can prepare it ahead of time. 

Regardless of the occasion, the more recipes I can prepare in advance and have ready when needed, the better. However, during Thanksgiving? It is absolutely priceless. Discovering how to prepare a green bean casserole in advance has truly saved my dinner.

It encompasses everything you adore about a classic green bean casserole, including the crispy, crunchy French fried onions. 
How do you maintain their crispiness in the refrigerator, you may wonder? The secret lies in adding the onion topping only at the very last moment, ensuring they do not absorb the moisture from the green beans, milk, and cream of mushroom soup.

Make sure to dry the green beans thoroughly before incorporating them with the other ingredients. Although it may seem like an unnecessary step, it significantly impacts the outcome. Failing to dry the green beans will introduce excess moisture, affecting the soup's consistency and preventing it from adequately coating the green beans. 
This moisture will also render the mixture wet and somewhat soggy while it sits in the refrigerator.

If you opt for a glass casserole dish, allow it to warm slightly after removing it from the refrigerator before placing it in the oven. Introducing cold glass into a hot oven can cause the glass to crack or shatter, which would undoubtedly ruin your green bean casserole (and potentially your entire dinner). 

We utilized canned green beans for their convenience and classic appeal, but you can certainly use fresh green beans instead. Just trim Prepare the beans by cooking them, allowing them to cool entirely before drying them off and incorporating them with the other ingredients.

You may include chopped bacon, shredded cheddar cheese, diced onions, or any other components that constitute your family’s preferred variation of green bean casserole.

A close-up, overhead perspective of a casserole dish featuring a make-ahead green bean casserole.

Holiday Recipes You Will Appreciate

Fried Onions: In my opinion, French’s fried onions are the finest choice for green bean casseroles, but you are welcome to substitute with any brand of your preference.

Freezer Option: Assemble the casserole as directed. When you are ready to store it, place a layer of plastic wrap directly over the casserole so that it makes contact with the food and covers it entirely. Then, secure the casserole dish with its lid or a tight layer of aluminum foil, and transfer the dish to the freezer. It can be frozen for up to one month. To bake, thaw the casserole in the refrigerator overnight.


OTHER RECIPES


INGREDIENTS
SAUCE
* 3 tablespoons unsalted butter
* 8 ounces fresh mushrooms, caps broken into pieces, stems roughly chopped
* 1 teaspoon kosher salt
* 1/2 teaspoon black pepper
* 6 cloves garlic, minced (don’t skimp on these)
* 1/2 teaspoon dried thyme
* 1/4 cup flour
* 1-1/2 cups chicken stock or boullion
* 1/2 cup dry white wine
* 1-1/2 cups cream
* 2 tablespoons dry sherry
* Additional kosher salt and freshly ground black pepper, if needed

BEANS
* 2 pounds fresh green beans, stems trimmed, broken into bite-size pieces
* 1/4 cup cornstarch

TOPPING
* 1 cup panko
* 2 tablespoons melted butter
* 1/2 teaspoon kosher salt
* Freshly ground pepper
* 2 cups (about 3 ounces) canned fried onions, chopped

INSTRUCTIONS
SAUCE 
In a large pot or Dutch oven, melt the butter on medium heat til melted. Add the mushrooms, salt and pepper and cook for about 10 minutes, stirring often, until the mushrooms are cooked and the mushroom liquid has evaporated. 

Add the garlic and thyme and cook for about a minute. Sprinkle the mushrooms with flour and stir in as best you can. A tablespoon at a time, stir in the chicken stock, letting each tablespoon become absorbed before adding another. (This will take several minutes, be patient or you’ll risk a lumpy mess.) Stir in the wine and cream.

 Bring to a boil. Let simmer, stirring occasionally, until the sauce is thickened, about 15 minutes. Stir in the sherry. Taste the sauce and add salt and pepper, if needed. (It should be slightly salty and slightly peppery since the beans themselves are unseasoned.)

BEANS 

While the sauce cooks, toss the green beans and cornstarch well. Transfer to a 9x13 ceramic baking dish. Pour hot mushroom sauce over top. Gently press green beans into the sauce so that all the beans are submerged. Cool completely. Cover with plastic wrap, making sure there’s no air between the green beans and the plastic. Wrap with foil. Freeze. Do not thaw before baking.

TOPPING 
No more than a day before, mix the panko, butter, salt and pepper in a skillet. On medium heat, let the crumbs brown, stirring often, being careful not to burn. Stir in the fried onions.

BAKING 
Preheat oven to 400F. 

IMPORTANT: remove plastic wrap from casserole, then replace the foil. Bake for 30 minutes, stir, leave the foil off and bake for another 50 minutes. (If the sauce is too thin, leave in oven, stirring every 5 minutes or so, until it thickens.) Spread topping over the casserole, bake for another 10 minutes until golden. The green bean casserole is ready to serve....enjoy it !

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