A healthier green bean casserole that tastes like the classic

Thanksgiving isn’t exactly known for being healthy—and that’s okay, you only have it once a year. But even so, there’s no reason you can’t add a few healthier dishes to balance out all the richness on the table. Typically, that’s where veggie dishes come in, like lightly glazed carrots, mashed yams, or a fresh salad with a sprinkling of pomegranate seeds. But what about that classic green bean casserole? Is it healthy?

The answer is… not really. Yes, it’s made with vegetables, and yes, you’ll squeeze a green food into your holiday lineup, but the classic version usually isn’t very light. Traditional recipes rely on canned cream of mushroom soup and packaged fried onions, which make the dish high in sodium, high in saturated fat, and typically 200 to 250+ calories per serving. Delicious? Absolutely. Healthy? Not so much.

This healthier green bean casserole gives you the same cozy flavor as the original but with a lighter, fresher feel. It’s a low-calorie—just 121 calories per serving—and made completely from scratch. You’ll use 1% milk, fresh mushrooms, and a little flour to make a simple stovetop sauce instead of canned soup. 

One of the biggest upgrades in this healthier green bean casserole is the topping. Instead of the traditional fried onions, this version uses crisp, golden baked onion rings that bring the same crunchy finish without all the heaviness. They’re dipped in buttermilk, coated in breadcrumbs, and baked until they’re light, crispy, and just as satisfying as the classic canned ones. It’s the little swap that makes the whole dish taste fresher and feel lighter—proof that you can keep the texture and nostalgia of the original while still making a healthier choice.

Bonus: You can make this green bean casserole ahead of time. The sauce and green bean mixture hold up beautifully in the fridge, so you can assemble and bake on the big day.

New Green Bean Casserole

Total Time: 75 minutes

Servings: 8

Calories: 121 per serving

Ingredients

• ½ cup buttermilk
  
• ½ cup plain dry bread crumbs
  
• 1 onion, cut crosswise into ¼-inch slices and separated into rings
  
• ½ pound mushrooms, sliced
  
• 1 small onion, chopped
  
• ½ teaspoon dried thyme
  
• ¼ teaspoon salt
  
• ¼ cup unbleached or all-purpose flour
  
• 3 cups 1% milk
  
• 1 bag (16 ounces) frozen french-cut green beans, thawed and drained
  

Instructions

1. Preheat the oven to 500°F. Coat a medium baking dish and a baking sheet with nonstick spray.
   
2. Place the buttermilk in one shallow bowl and the breadcrumbs in another. Dip the onion rings into the buttermilk, then dredge in breadcrumbs and place on the baking sheet. Lightly coat with nonstick spray.  Bake for 20 minutes, or until tender and golden brown.
   
3. Coat a medium saucepan with nonstick spray and set over medium heat. Add the mushrooms, chopped onion, thyme, and salt; spray again lightly. Cook for 4–5 minutes, until the mushrooms release their liquid.
   
4. Sprinkle the flour over the vegetables and cook for 1 minute, stirring. Add the milk and cook, stirring constantly, for 3–4 minutes, until thickened. Stir in the green beans.
   
5. Reduce oven temperature to 400°F. Pour the green bean mixture into the prepared baking dish. Top with the baked onion rings. Bake for 25–30 minutes, or until hot and bubbly.

Frequently asked questions about healthier green bean casserole

How healthy is green bean casserole?

The classic version is calorie-dense and high in sodium. This recipe uses whole ingredients, 1% milk, and baked onions, making it lighter, fresher, and significantly lower in calories and saturated fat.

Is this a low-calorie green bean casserole?

Yes, at 121 calories per serving, it’s much lighter than the standard 200–250+ calorie versions.

How do you make a low-fat green bean casserole from scratch?

Skip canned soup, use low-fat milk, thicken with flour, and bake your own onion topping instead of using fried onions.

How do I make a healthy green bean casserole without mushroom soup?

This recipe uses no canned soup. You build a creamy sauce from scratch that you can customize with broth, dairy-free milk, or extra mushrooms.

Can I use fresh or frozen green beans?

Absolutely, you can use either fresh or frozen. Just blanch the fresh first for the best texture.

Can I make this casserole ahead of time?

Yes! Prep the bean mixture and onion topping separately, then combine and bake right before serving.

The bottom line: Thanksgiving can be healthy and delicious

As you prepare your holiday feast, remember: it’s entirely possible to savour tradition and stay true to your health goals. The recipe for this lighter green-bean casserole aligns beautifully with some of our favorite smart swaps. Think homemade sauces instead of canned soups, baked toppings instead of fried, and lots of fresh fruits and veggies.  When you focus on flavour-forward tweaks and mindful cooking methods, you don’t have to leave the classics off the table. In fact, you’ll enjoy them even more.

If you love simple swaps like this one, you’ll find so much more with Noom. Download the app now to see all of our new features on iOS & Android.