This Healthy Low-Calorie Green Bean Casserole delivers all the comforting holiday flavor you love — but lightened up with fresh green beans, a creamy mushroom sauce made from scratch, and a crispy golden topping that stays wholesome and low in calories. No heavy cream, no canned soups — just clean ingredients and rich flavor.
It’s the perfect guilt-free side dish for holidays, weeknight dinners, or meal prep, with a silky sauce, tender green beans, and a crunchy finish.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥣 Ingredients (6 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Fresh Green Beans | 1 lb (450 g) | 140 kcal |
| Olive Oil | 1 tbsp | 119 kcal |
| Mushrooms (sliced) | 2 cups | 30 kcal |
| Onion (diced) | 1 small | 44 kcal |
| Garlic (minced) | 2 cloves | 8 kcal |
| Low-Fat Milk | 1 cup | 102 kcal |
| Vegetable Broth | 1 cup | 10 kcal |
| Whole Wheat Flour | 2 tbsp | 55 kcal |
| Salt & Pepper | to taste | 0 kcal |
| Crispy Onions (light version) | 1/2 cup | 90 kcal |
➡️ Total Calories (full recipe): ≈ 648 kcal
≈ 108 kcal per serving
👩🍳 Preparation Steps
- Blanch green beans: Cook green beans in boiling water for 3–4 minutes, then transfer to ice water.
- Sauté vegetables: In a pan, cook mushrooms, onion, and garlic in olive oil until soft.
- Create the sauce: Stir in flour, then slowly add milk and broth until creamy.
- Season: Add salt, pepper, and simmer until thickened.
- Combine: Mix green beans with the creamy mushroom sauce and transfer to a baking dish.
- Bake: Top with crispy onions and bake until golden and bubbly.
Tip: For extra crispiness, broil the top for 2 minutes before serving.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 108 kcal |
| Protein | 5 g |
| Fat | 5 g |
| Carbohydrates | 12 g |
| Fiber | 3 g |
| Vitamin C | 20% DV |
| Vitamin A | 10% DV |
🌿 Key Benefits
🥣 Low-Calorie Comfort Food: Only 108 calories per serving.
🌱 Clean Ingredients: No processed soups or heavy cream.
🍄 Vegetarian & Nutritious: Fresh vegetables and natural flavors.
⏱️ Quick & Easy: Ready in under 30 minutes.
✨ Holiday Favorite: Perfect for Thanksgiving, Christmas, or family dinners.
🥣 Conclusion
This Healthy Low-Calorie Green Bean Casserole brings you all the cozy, nostalgic flavors you love — in a lighter, fresher, and more nutritious way. It’s creamy, crisp, and comforting with every bite, making it a must-have for holidays or everyday dinners.
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Keyword: healthy green bean casserole, low calorie green bean casserole, clean eating casserole recipe, light holiday recipes
