Healthy Whole30 Green Bean Casserole

Growing up, green bean casserole meant one thing: cream of mushroom soup from a can and those crispy fried onions from a container. It was a holiday staple in our house, and I never questioned it. But when I started my Whole30 journey last year, I realized I needed to rethink this classic dish.

That’s when I discovered you can make a totally compliant version that tastes just as good as the original. No canned soup needed – just fresh ingredients and a little patience. The best part? Even my kids, who can spot a “healthy substitute” from a mile away, ask for seconds when I make this version.

What Kind of Green Beans Should I Use?

Fresh or frozen green beans both work great in this casserole, so use whatever is most convenient for you. If you’re going with fresh beans, look for ones that are bright green and snap easily – they should feel firm and crisp, not limp or rubbery. When using frozen green beans, there’s no need to thaw them first – just add them straight to the casserole, though you might need to cook them a few minutes longer. For the best texture, try to choose regular green beans rather than French-style (the super thin ones) since they’ll hold up better during baking and give your casserole more substance.

Options for Substitutions

This Whole30 version of the classic green bean casserole can be adapted with several substitutions, keeping in mind your dietary needs:

• Ghee: If you’re not following Whole30, regular butter works perfectly. You can also use coconut oil or avocado oil for a dairy-free option.
• Arrowroot flour: Tapioca flour works as a 1:1 replacement. If not following Whole30, you can use regular flour, but you’ll need to double the amount.
• Coconut cream: Can’t find coconut cream? Use full-fat coconut milk and refrigerate overnight – just use the thick part that rises to the top. If not doing Whole30, heavy cream is a good substitute.
• Almond flour: For those without nut allergies who are not following Whole30, crushed pork rinds make a good substitute. Coconut flour can work too, but use only 1/4 cup as it’s more absorbent.
• Tapioca starch: You can swap this with arrowroot powder in the same amount. If not following Whole30, cornstarch works just as well.
• Green beans: Fresh or frozen both work great here – no need to thaw if using frozen. Just make sure they’re trimmed either way.

Watch Out for These Mistakes While Cooking

The biggest challenge when making dairy-free green bean casserole is achieving the right consistency in your cream sauce – if you add the arrowroot flour directly to hot liquid, it will clump immediately, so always mix it with a small amount of cold broth first to create a slurry.

When it comes to the crispy onion topping, keeping a close eye on the temperature of your oil is crucial – too hot and they’ll burn quickly, too cool and they’ll become greasy instead of crispy (aim for medium heat and work in small batches).

Your green beans need to be perfectly cooked before going into the casserole since they won’t cook much more once assembled – blanch them until they’re bright green and still have a slight crunch, then immediately plunge them into ice water to stop the cooking process.

For the best texture, make sure to drain your coconut cream thoroughly and avoid shaking the can before opening – the thick cream that separates to the top is what you want, not the watery liquid at the bottom.

What to Serve With Green Bean Casserole?

This Whole30 green bean casserole makes a perfect side dish for your holiday table or any special dinner! Since it’s already packed with veggies and mushrooms, it pairs really well with simple protein dishes like roasted turkey, grilled chicken, or pan-seared pork chops. To round out your meal, try adding some roasted sweet potatoes or mashed cauliflower for extra comfort food vibes. If you’re serving this for a regular weeknight dinner, a simple green salad on the side helps balance out the richness of the casserole.

Storage Instructions

Keep Fresh: This green bean casserole stays good in the fridge for up to 3-4 days when stored in an airtight container. The crispy onion topping might lose some of its crunch, so I recommend storing it separately if you have leftovers.

Make Ahead: You can prep this casserole a day in advance! Just assemble everything except the crispy onion topping, cover with plastic wrap, and pop it in the fridge. When you’re ready to bake, add the onions and follow the original baking instructions. You might need to add an extra 5-10 minutes to the baking time if it’s coming straight from the fridge.

Warm Up: To reheat leftovers, pop them in the oven at 350°F for about 15-20 minutes until heated through. If you’re in a hurry, the microwave works too – just know the onion topping won’t be as crispy. You can always make a fresh batch of crispy onions to sprinkle on top if you want that perfect crunch!

Preparation Time	15-20 minutes
Cooking Time	40-50 minutes
Total Time	55-70 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 25-30 g
• Fat: 70-80 g
• Carbohydrates: 50-60 g

Ingredients

• 2 tablespoons ghee (or butter if not following whole30)
• 8 ounces diced mushrooms
• Half an onion, diced
• 2 cloves minced garlic
• 3/4 cup chicken broth, divided (refer to notes)
• 1/2 teaspoon salt
• 2 tablespoons arrowroot flour
• 1 cup coconut cream (refer to notes)
• 1 large egg, whisked
• 1/4 cup tapioca starch
• 1/2 cup almond flour
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• A sprinkle of black pepper
• 1 medium yellow onion, halved, then cut into 1/2″ slices
• 1 tablespoon coconut oil (or avocado oil for frying)
• 1 teaspoon salt (adjust to taste)
• 20 ounces green beans (approximately 6-7 cups, fresh or frozen, trimmed)

Step 1: Prepare the Oven and Sauté Ingredients

Preheat your oven to 350° Fahrenheit.

In a large saucepan, melt ghee over medium heat.

Add mushrooms and onion, and sauté for 5-10 minutes until softened.

Stir in garlic and continue stirring constantly for 30 seconds or until the aroma is released.

Step 2: Create the Sauce

Deglaze the saucepan by pouring in ¼ cup chicken broth or white wine (omit wine for Whole30) and bring it to a boil.

Add in the remaining ½ cup broth and a pinch of salt.

Allow the liquid to return to a boil and let it continue boiling for 3-5 minutes.

Sprinkle in arrowroot powder while whisking vigorously to combine.

Cook the mixture until the liquid has reduced by about one-third to one-half.

Step 3: Blend and Finish the Sauce

Take the saucepan off the heat.

Use an immersion blender to blend until the sauce is mostly smooth.

Return the saucepan to the heat and whisk in coconut cream until smooth.

Step 4: Prepare the Onion Coating

Break an egg into one shallow dish.

Fill a second shallow dish with tapioca flour.

In a third shallow dish, mix together almond flour, garlic powder, salt, paprika, and black pepper.

Whisk the mixture to ensure even distribution.

Step 5: Coat and Fry the Onions

Working in batches, dip onion strips into the egg, letting any excess drip off.

Coat with tapioca flour and shake off any excess.

Dredge in the almond flour mixture and shake off the excess.

Heat a skillet over medium heat, adding enough coconut or avocado oil to cover the bottom.

When the oil is hot and shimmering, add onions in batches.

Fry for 2 to 3 minutes on each side until golden, taking care not to disrupt the coating.

Once done, transfer to a plate or wire rack lined with paper towels and sprinkle lightly with salt.

Repeat until all onions are fried.

Step 6: Assemble and Bake the Casserole

Steam green beans until they are bright green and tender-crisp.

Transfer them to a baking dish and gently stir in the cream of mushroom soup along with 1 cup of fried onions.

Place the dish in the preheated oven and bake for 25 minutes.

After 25 minutes, remove the dish, top with the remaining fried onions, and return to the oven.

Bake for another 10 minutes until onions are heated through and crisp.

Step 7: Final Touches and Serve

Once baked, take the dish out of the oven and let the casserole rest for about 5 minutes before serving.

Serve the green bean casserole warm, enjoying the harmony of flavors and textures.