Best Green Bean Casserole for Thanksgiving: 7 Low-Carb, Gluten-Free, Vegan, Paleo Recipes

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Thanksgiving is that time of year for turkey, stuffing, cranberry sauce, and pumpkin pie. Many of you will also try your hand at the best green bean casserole.

Thanksgiving in the U.S. always lands on the fourth Thursday of November—this year Thanksgiving is Thursday, Nov. 23. The holiday is remembered for time spent with family and friends, and even watching football on TV; however, nothing is more memorable than the Thanksgiving feast.

Green bean casserole is a great addition to a big Thanksgiving meal. After all, green beans are nutrient-dense vegetables that are high in fiber. These days, many friends or family members may have dietary restrictions and follow a particular diet, including vegan, low-carb, gluten-free, or the Paleo diet.

Which of your Thanksgiving guests would prefer to consume these types of diets?

People with celiac disease or non-celiac gluten sensitivity will need gluten-free options to avoid many of the symptoms associated with such conditions. Some of these will include bloating, diarrhea, abdominal pain, chronic headaches, and joint or bone pains.

A Paleo diet is a restrictive diet that is grain-free, and mostly includes vegetables, some fruits, healthy fats, and grass-fed animal products like eggs and meat. It is a diet that benefits people with a problem with gluten, dairy, digestive ailments, fatigue, and weight gain.

Some people prefer a low-carb diet when trying to lose weight. Others will choose a plant-based vegan diet that contains lots of vegetables, fruits, grains, nuts, seeds, and legumes while avoiding meat or any animal products.

It can be quite the challenge to cook for everyone’s dietary needs and preferences. As a result, the best green bean casserole recipe may be different for various dietary restrictions. The following are seven healthy green bean casserole recipes, which include vegan, gluten-free, low-carb, dairy-free, vegan, and paleo-friendly options.

1. Easy Vegan and Gluten-Free Thanksgiving Green Bean Casserole

This first green bean casserole recipe is both vegan and gluten-free. This gluten-free and vegan green bean casserole is delicious, and your guests will likely be surprised that it is vegan and gluten-free.

The almond milk and cauliflower are good vegan substitutes for heavy creams in a casserole dish. The recipe below will serve up to six people, and takes approximately an hour to create.

Ingredients:

Creamy soup:

• 1 head of cauliflower, chopped
• 1 1/2 cups unsweetened almond milk
• 1 tbsp garlic powder
• 1 tsp coarse sea salt
• 1/2 tbsp freshly cracked black pepper
• 1 1/2 tbsp onion powder
• Pinch of nutmeg
• 1 medium white onion, finely chopped
• 2 garlic cloves, minced
• 16 oz mushrooms, finely chopped
• 2 tbsp coconut oil

French-fried onion topping:

• 2 large white onions, thinly sliced with a mandolin
• 1 1/2 cups coconut flour or a gluten-free all-purpose flour
• 1 1/2 cups almond milk
• 1 tsp coarse sea salt
• 1 tsp dried sage
• 1 tsp dried oregano
• 1 tsp ground rosemary
• 1 tsp paprika
• 2 to 4 cups olive oil or avocado oil, depending on your pan
• 1 lb  fresh green beans, rinsed, trimmed, and halved

Directions:

For the soup:

• Place chopped cauliflower into a large pan with garlic powder, almond milk, salt, black pepper, and onion pepper, and cook until cauliflower is soft.
• When cauliflower is cooked and soft, blend it in a blender until it is smooth and creamy. Transfer the mixture back into the large sauce pan.
• In a large pan, heat coconut oil and sauté the onions, salt, garlic, and mushrooms, until the mushrooms begin to give up some of their liquid. This will take around 10 minutes.
• Once the mushrooms have cooked, add them to the large pot with the cauliflower soup and simmer on low to allow the flavors to incorporate.

For the French fried onion topping:

• Soak the onions in the almond milk for five minutes.
• In a medium bowl, add flour, salt, dried sage, ground rosemary, and dried oregano, and whisk to combine.
• Heat oil in a large and heavy pan.
• Take a handful of onions and toss them in the flour to coat.
• Fry in batches in the oil for about two minutes while stirring as needed to brown it evenly. Drain on paper towels and season with paprika.

Prepare green beans and assemble casserole:

• Preheat oven to 475° F. Bring a large saucepan and steamer attachment filled halfway with water and salt to a boil. Add beans and steam until soft—about five to eight minutes.
• Add the green beans and a quarter of the fried onions to the sauce pan and the mushroom cauliflower soup mixture. Mix to combine everything.
• Place the mixture in a large casserole dish, and bake it for 15 minutes until it is bubbling.
• Remove it from the oven and top it with the remaining Fresh fried onions. Serve immediately.

2. Low Carb and Gluten-Free Thanksgiving Green Bean Casserole

The following green bean casserole recipe is low-carb and gluten-free; however, it is not vegan and it does contain some dairy in the form of cheese, cream cheese, and cream. If you are sensitive to dairy, please use some of the other recipes provided.

This recipe takes about 20 minutes, and will serve two people. For more people, double or triple the recipe.

Ingredients:

• 1 cup cooked green beans
• 1/4 cup organic heavy cream
• 2 oz organic cream cheese
• 1 1/2 tsp dried onions
• 1 tsp onion powder
• 1 tsp sage powder
• 1 tsp dried oregano
• 1 tbsp gluten-free soy sauce or coconut aminos
• 1 to 1 1/2 oz shredded mild cheddar

Directions:

• Drain the beans well and pat with a paper towel. Too much liquid on the beans will thin out the sauce.
• Place the heavy cream and cream cheese in a pan over medium heat and whisk it until the cream cheese softens and the sauce is smooth. Add the dried onions, onion powder, sage powder, oregano, and soy or coconut sauce. Continue to stir until the mixture thickens and coats the back of a spoon.
• Add the green beans and simmer, and stir often for about five minutes. The sauce will thicken and cling to the beans. Continue to simmer and stir until this happens. Taste and add pepper as it is needed.
• Place green beans in two heat-proof dishes or cast-iron casserole dishes.
• Sprinkle with cheese and broil in the oven until the cheese bubbles and turns golden.

3. Grain-Free, Dairy-Free, and Paleo-Friendly Thanksgiving Green Bean Casserole

This next green bean casserole recipe is perfect for vegans and those following a grain-free, gluten-free, dairy-free, and paleo-friendly diet. For this recipe, you will make a mushroom soup, onion topping, and combine it with a green bean casserole.

This recipe will serve up to eight people while it takes about an hour to make.

Ingredients:

For the mushroom soup:

• 1 8-oz. carton of white mushrooms
• 1 medium onion
• 5 tbsp ghee
• 2 cups chicken broth
• 1 cup coconut milk
• 5 tbsp coconut flour
• Pepper and salt, to taste

French-fried onion topping:

• 2 large white onions, thinly sliced with a mandolin
• 1 1/2 cups coconut flour
• 1 1/2 cups almond milk
• 2 cups avocado oil, depending on your pan

For the casserole:

• 1 1/2 lb French green beans, cut into halves
• 3 cups mushroom soup
• 1/2 tsp coarse seal salt
• 1/2 tsp black pepper
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tbsp coconut aminos or Worcestershire sauce
• 1 cup French fried onions

Directions:

• For the soup: dice the mushrooms and onions and sauté in ghee, until the onions are translucent and the mushrooms have shrunk and darkened. Whisk in the flour until well mixed, and add the broth and coconut milk. Bring to a boil and whisk until mixture has thickened. Season with pepper and salt.
• Preheat the oven to 350°F. Heat the water in a large glass pan over high heat until it reaches a simmer.
• Add the green beans to the water and cook a few minutes, until they turn bright green. Remove the green beans and drain immediately.
• For the French fried onion topping: soak the onions in the almond milk for five minutes. In a medium bowl, add coconut flour and whisk to combine. Heat oil in a large and heavy pan. Coat the onions evenly in flour. Fry the onions in the oil for about two minutes.
• In a large bowl, combine three cups of the mushroom soup, the green beans, salt, pepper, thyme, oregano, coconut aminos, and a half-cup of French fried onions.
• Pour the mixture into a greased casserole dish, and cover with foil. Bake for 30 minutes at 350°F.
• Remove the foil and sprinkle the rest of the onions on top. Increase the oven temperature to 425° F and move to the high rack in the oven for about five minutes, or until the top is golden brown.

4. Low-Carb Thanksgiving Chicken Green Bean Casserole

Chicken can be a great addition to a low-carb and gluten-free green bean casserole. Be sure to get organic, grass-fed chicken for this recipe. This low-carb recipe is also not vegan and calls for cream, cream cheese, and cheese. Again, if your guests are vegan and paleo, please choose the other green bean casserole recipes.

This chicken green bean casserole recipe will serve 10 people, and takes about 40 minutes to create.

Ingredients:

• 1 1/2 lbs green beans, washed
• 2 1/2 lbs chicken, cooked and shredded
• 2 8-oz packages of cream cheese
• 1 cup heavy organic cream
• 1 cup water
• 1 tsp garlic powder
• 1 tsp. of onion powder
• 1 tsp. of dried oregano
• 2 tbsp. of fresh parsley
• 1/4 cup of fresh basil
• 1/2 tsp coarse gray sea salt
• 1/2 cup organic mozzarella shredded cheese
• 1/2 cup organic grated parmesan cheese

Directions:

• Steam green beans for about five to eight minutes, and place beans in a lightly greased baking dish.
• In a medium saucepan, heat the water, cream, cream cheese, salt, parmesan cheese, garlic powder, onion powder, oregano, parsley, and over low heat and stir until smooth.
• Pour one cup of the sauce over the green beans. Layer the shredded chicken over the green beans and pour over the rest of the sauce.
• Sprinkle with mozzarella cheese, and bake in the oven at 350° F for about 25 minutes or until cheese has become golden brown.

5. Vegan Thanksgiving Mushroom Green Bean Casserole

Green beans and mushrooms often go together well. The following green bean casserole recipe is no different. It is a vegan green bean casserole recipe that will take about 45 minutes to make and serves around four people. The end result is a delicious vegan comfort food recipe that is perfect for your upcoming Thanksgiving feast. 

Ingredients:

• 2 cups green beans, ends cut
• 1 cup shiitake or oyster mushrooms
• 2 tbsp coconut oil
• 1 garlic clove, minced
• Coarse gray sea salt
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp dried sage
• 1 tsp ground rosemary
• 1/2 tsp onion powder
• 2 tsp black pepper, or to taste
• 2/3 cup raw pumpkin seeds
• 1/4 cup gluten-free brown rice crackers
• 1 cup coconut milk
• 2 tbsp coconut flour or paleo flour

Directions:

• Preheat the oven to 425°F.
• Bring a large pot with steamer attachment to a boil with filtered water and salt. Add the green beans and cook until tender for about six to eight minutes. Drain the beans in a colander, and cool them in ice. Once cooled, drain the beans again, and dry them in paper towel or a clean kitchen towel.
• Cut the mushrooms into bite-sized pieces.
• In a large skillet over medium-high heat, heat the coconut oil, add the garlic and sauté for a minute. Add the mushrooms and sauté for about five minutes, or until it is soft. Season with salt, pepper, oregano, thyme, sage, onion powder, and any other favorite spices.
• Transfer the cooked green beans and mushroom mixture to a lightly greased casserole dish, and toss everything gently.
• In the skillet, add more coconut oil and the flour, and heat and whisk for a minute. Slowly add the coconut milk, and whisk until it is smooth and creamy. Season with salt, pepper, and rosemary. Add this to the mushroom and green bean mixture, and again gently toss together.
• In a high-speed blender or food processor, add the pumpkin seeds, brown rice crackers, and some salt. Process about 10 times, and add the pumpkin seed mixture to the mushroom and green bean mixture.
• In the oven, bake the bean and mushroom casserole uncovered for about 10 minutes. As an option, serve with pumpkin seeds and enjoy.

6. Vegan, Gluten-Free, Paleo-Friendly Green Bean Casserole

The next green bean casserole recipe is the first of two vegan and paleo green bean casserole recipes. The recipe is also gluten-free and grain-free. The cashews and arrowroot flour add a different element to the other green bean casserole recipes.

This recipe will serve up to six people and it is perfect for any Thanksgiving feast where your guests have sensitivities to gluten, grains, and dairy.

Ingredients:

• 1 cup raw cashews
• 3 large shallots, sliced into eighth-inch thickness
• 1/4 cup almond meal or almond flour
• 1 tbsp arrowroot flour
• 1/2 tsp freshly ground black pepper
• 1/2 tsp coarse gray sea salt
• 1 tsp dried oregano
• 1 tsp ground rosemary
• 1 tsp chives
• 7 tbsp extra virgin olive oil
• 1 1/2 cups white button mushrooms or Portobello mushrooms, sliced
• 1 medium onion, chopped
• 6 medium garlic cloves, minced
• 1 1/2 lbs green beans
• 2 dry bay leaves
• 1 cup vegetable broth
• Ground pepper and sea salt, to taste

Directions:

• Place the cashews in a medium container and cover them with water; refrigerate overnight or for eight hours. After the cashews have soaked, drain them and rinse. Place the cashews in a blender and add a half-cup of water, and process until the mixture is thick and creamy.
• Line a baking sheet with paper towels, and place the shallot slices in a medium bowl and sprinkle arrowroot flour, almond meal, salt, oregano, chives, rosemary, and ground pepper over the shallots. You will toss to evenly coat the shallots. Heat three tablespoons of olive oil in a pan or skillet. Reduce the heat to medium and fry the coated shallots for about five minutes, or until they are golden brown. Once done, move to the baking sheet.
• Add two more tablespoons of olive oil, and turn to medium heat. Add the mushrooms, cook, and stir frequently until they are brown, for about five to seven minutes. Pour the mushrooms into a heat-proof bowl.
• Add the rest of the oil, and cook the onions on medium heat until soft for about two or three minutes. Add garlic and cook for about 30 seconds. Add the thyme, green beans, bay leaves, vegetable broth, and pureed cashews. Cook and stir frequently until the beans are tender for about five minutes. Add the mushrooms and continue to cook for another five minutes, or until the sauce has thickened.
• Season with salt and pepper. Remove the bay leaves and thyme, and add the fried shallots over the green beans.

7. Vegan and Paleo-Friendly Thanksgiving Green Bean Casserole

This final green bean casserole recipe feeds nine people and takes about an hour and a half to make. Your family and friends will enjoy this recipe so much that they will be surprised that it is both paleo and vegan.

Ingredients:

• 2 cups fresh green beans
• 1 white onion, thinly sliced
• 1 1/2 cups chopped Portobello mushrooms
• 1 tbsp coconut oil
• 2 cups chopped parsnips
• 10 oz chopped mushrooms
• 3 cloves minced garlic
• 1/4 cup nutritional yeast
• 1 1/2 cup filtered water
• 1 1/2 tsp coarse sea salt
• 1 lb fresh green beans
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp dried thyme
• 1 tsp dried coriander
• 1 tsp ground sage
• 1/2 tsp white pepper

Directions:

• Melt coconut oil in a large skillet and add the sliced onions; sauté gently over medium-low heat for around 45 minutes and stir occasionally until it has caramelized. Use some water occasionally to prevent sticking. Once onions are tender, remove from heat and set aside for later.
• In a steamer, bring water to a boil and add the parsnips. Cover and cook for about eight minutes, or until the parsnips are done. Transfer the steamed parsnips to a blender and set aside.
• In the same steamer, bring the water to a boil and steam the beans for six to eight minutes. Transfer the beans to a baking dish.
• In the saucepan, sauté the garlic and mushrooms, melt some more coconut oil, and cook for another six minutes.
• Spread half of the mushroom mixture into the baking dish or green beans, and pour the other half into the blender with the steamed parsnips.
• In the blender, also add one-and-a half cups of water, sea salt, oregano, basil, thyme, coriander, sage, white pepper, and nutritional yeast to the cooked mushrooms and parsnips. Blend until it is smooth and creamy.
• Pour the creamy mixture over the green beans and mushrooms in the baking dish, and stir and coat well.
• Smooth the creamy vegetable mixture with a spatula and top with the caramelized onions.
• Preheat the oven to 350°F and bake uncovered for about 30 minutes until it is bubbly.

Green Bean Casserole for a Happy and Healthy Thanksgiving

What is Thanksgiving without a lot of delicious options? This Thanksgiving green bean casserole recipe guide definitely gives you a lot of great options that are excellent for those that prefer vegan, paleo, low-carb, and gluten-free green bean casserole options.

A homemade green bean casserole can be very tasty. But, there are many people with dietary restrictions, and it can be hard to accommodate everyone. That is why I have provided seven options for a green bean casserole that everyone at your Thanksgiving meal will enjoy. Not only will Thanksgiving be healthy, but it will also keep the entire family in mind.

Also Read :

• Your Ultimate Healthy Thanksgiving Dinner Guide
• The Ultimate Gluten-Free Thanksgiving Recipes Guide
• Let’s Talk Turkey! The Health Benefits of a Thanksgiving Turkey
• Paleo-Style Appetizers: 5 Healthy and Delicious Recipes
• Try These 5 Vegan Homemade Breakfast Bar Recipes
• Tips for Avoiding Thanksgiving Day Stress