This Vegan Green Bean Casserole has so much flavor.
Eating healthier for the Holidays has never tasted better!!
It is loaded with nutrients, and your family members will think you are trying to show them up when you bring this for the holidays.
It really tastes that good!!
Guilt-Free Vegan Green Bean Casserole
It is the time of year where side dishes rule the dinner table, they are rich and delicious. For me, however, most of them are loaded with dairy and sodium which leaves me feeling bloated and my gut will hurt SO BAD!!
I set out on a mission this year to recreate my favorite side dishes with healthier ingredients so that I can feel good about serving them to my family.
It doesn’t matter if you have vegans coming for the holidays are not, this recipe is so good you will not miss the dairy.
Switching Things Up
In my family, this a must have casserole for all holiday gatherings. If you have lactose-intolerant family members as I do, then you know how stinky they can be if you get my drift!!
My family doesn’t even realize that I switched up the recipe because it is that good. The Simple Truth Organic Cream Cheese Alternative used in the mushroom sauce gives it this creamy consistency. The fresh green beans are a must. They are tender and have so much flavor.
This will become a dish that you will want to make throughout the year as a healthy side to any meal.
I made this recipe completely vegan, but if you don’t care about that and just want it to be a healthier dairy-free version, you can use chicken broth instead of veggie broth.
I have found that this sauce also works as a great replacement for the cream of mushroom soup in other dishes too. It especially pairs really well with rice.
Vegan Green Bean Casserole Health Benefits
The BEST part is how much healthier my Vegan Green Bean Casserole is than the traditional version.
The traditional version uses canned green beans and cream of mushroom soup. Canned products tend to have a lot of sodium. Green Bean Casserole made with canned ingredients has 10x the about of sodium than my recipe does!!
This one also has half the amount of calories.
Even better yet, this is loaded with Vitamins A, C, and D. It is also a good source of Folic Acid and fiber. This makes this dish a healthy meal all on its own!!
Not all carbs are equal, and there is a huge craze right now to eat low carb, good news this is only about 15 grams net carbs. The carbs that are in the recipe are the good ones, the ones that bring you fiber and nutrients that the body needs.
So you got low calorie, low carbohydrates, low fat, and low sodium but MEGA nutrition while still tasting absolutely AMAZING!!
That is a win!!
Tools to Make Vegan Green Bean Casserole
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Eating healthier for the Holidays has never tasted better! This Vegan Green Bean Casserole has so much flavor. It is loaded with nutrients. Lower in fat, lower in calories, and higher in fiber, and your family members will think you are trying to show them up when you bring this for the holidays with it being healthy and tasting so good!
2 lbs or 7 cups Green Beans
16 oz of sliced White Mushrooms
1 tbsp of minced Garlic
1 large diced Yellow Onion
1 cup diced Red Pepper
1 cup Silk Creamy Unsweetened Cashew Milk
8 oz Simple Truth Organic Based Plan Cream Cheese Alternative (brand found at Kroger)
1 tbsp Cayenne Pepper (omit or adjust to your liking)
1/2 tbsp Bob’s Red Mill Xanthan Gum
6 oz Organic Fried Onions
1 Tbsp Avocado Oil
2 tbsp Himalayan Salt (or to taste)
1 tbsp Black Pepper (or to taste)
- Preheat your oven to 350 degrees
- Wash the green beans and put into a large pot. Cover with water so that there are 2-3 inches above the green beans
- Bring to a boil and allow to boil for 7-9 minutes
- Remove from the stove and strain the water from the green beans
- Run cold water over the green beans while still in the strainer for 1-2 minutes
- Trim the ends off the green beans and cut them into 2-3 pieces. You want them to be bite-size
- Place the green beans in the bottom of the casserole dish
- Add avocado oil to the saute pan and place over medium heat
- Saute your diced onion and minced garlic until the onion starts to soften, about 2-3 minutes
- Add the sliced mushrooms and continue to saute until they soften about 2-3 minutes
- Place the pot you boiled the green beans in, back on the stove over medium heat
- Add in the diced red pepper, 1 cup of cashew milk, 1 cup of veggie broth, and 8 oz of vegan cream cheese to the pot
- Add in your cayenne pepper, Himalayan Salt and Black Pepper
- Add in the xanthum gum
- Mix well until the mixture starts to boil
- Add in the mushroom, onion, garlic mixture along with the red peppers
- Allow to boil for 2 minutes
- Pour the mixture on top of the green beans
- Place lid on the dish and bake for 25 minutes
- Remove from oven
- Remove the lid
- Add the French fried onions to the top
- Place back in the oven uncovered and bake another 10 minutes or until the onions start to brown
- Allow to cool 5 minutes before serving
If you are not concerned about being gluten-free you can use 1 tbsp of all-purpose flour in place of the Xanthan Gum.
If you just want a dairy-free version you can use chicken broth instead of veggie broth.
If you do not like spicy, you can omit the Cayenne pepper all together
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Side Dish
- Method: Oven
- Cuisine: American
- Serving Size: 1/12
- Calories: 163.3 g
- Sugar: 3.2 g
- Sodium: 172.83 mg
- Fat: 8.71 g
- Saturated Fat: 3.18 g
- Unsaturated Fat: 0.2 g
- Trans Fat: 0 g
- Carbohydrates: 18.6 g
- Fiber: 4.1 g
- Protein: 5.9 g
- Cholesterol: 0 mg
Keywords: Thanksgiving side dish, healthy thanksgiving side dish, healthy green bean casserole, vegan green bean casserole, green beans casserole ideas, healthy side dishes, dairy free side dishes