How Many Calories in Classic Green Bean Casserole? Lighter Recipe

The Classic Green Bean Casserole

The classic green bean casserole is a staple side dish found on many holiday tables. This creamy, comforting casserole brings together green beans, cream of mushroom soup, fried onions, and often a creamy mushroom sauce or milk. The exact calorie count can vary based on the specific recipe and ingredients used, but a traditional green bean casserole is high in calories. Let's take a look at the calorie breakdown of this holiday favorite.

Full-Fat Ingredients Pack on the Calories

Many classic green bean casserole recipes call for canned, condensed soups like cream of mushroom which can contain around 900 calories per can. Full-fat dairy ingredients like whole milk, heavy cream, or full-fat sour cream add more calories and saturated fat. Then when you factor in high-calorie fried onions, the casserole calories can quickly climb into the thousands for a whole dish.

Serving Sizes Matter

To determine the calories per serving, you'll need to divide the total calories by the number of servings the full casserole recipe yields. Most green bean casserole recipes serve between 6 to 12 people. If the total calorie count is 2,000 calories and the recipe makes 8 servings, then each 1/8th portion would contain roughly 250 calories.

Calories Per Cup Can Vary

Looking at calories per cup can give you a general sense of the casserole's calorie density. However, the exact number can vary greatly depending on factors like which specific ingredients are used and how much of each one. For example, a cup with more fried onions will pack in more calories than a cup topped with fewer onions.

Building a Lighter Green Bean Casserole

While the classic version may be high in calories, fat, and sodium, it is possible to lighten up this holiday favorite. With a few simple ingredient swaps and cooking method changes, you can enjoy all the creamy, comforting green bean casserole flavor for a fraction of the calories.

Choose Low-Fat Dairy

Opt for low-fat or fat-free milk and reduced-fat sour cream in place of the full-fat versions. You'll save a significant number of calories and grams of fat. Light cream cheese or plain Greek yogurt can also be lower calorie substitutes for sour cream.

Use Fat-Free Broth

Replace condensed, high-fat cream soups with fat-free chicken or mushroom broth as the base. Add your own fresh mushrooms, garlic, onions, and herbs for flavor. This alone can slash several hundred calories per serving.

Increase the Beans

Boost the ratio of green beans to cream sauce in the casserole. This adds nutrition from the vegetables and cuts back on the high-calorie creaminess. Fresh or frozen green beans have far fewer calories than canned beans with added sodium.

Go Easy on the Fried Onions

Those crispy fried onions on top are one of the main calorie culprits. Use them sparingly or swap for a lighter alternative like toasted panko breadcrumbs or sliced almonds. Or stick with fresh onions - saving calories and keeping crunch.

Skip the Extra Fat

Many recipes call for tossing the beans and other ingredients in butter or margarine before baking. You can easily omit this extra saturated fat. The casserole will still come out creamy and delicious.

Healthy Homemade Green Bean Casserole

Putting those calorie-cutting tips into practice, we've created a fresh, homemade green bean casserole recipe that cuts over 1,100 calories and 28 grams fat per serving compared to popular full-fat versions.

Ingredients:

• 1 lb fresh green beans, washed and trimmed
• 1 onion, diced
• 8 oz sliced mushrooms
• 3 cloves garlic, minced
• 2 Tbsp olive oil
• 2 Tbsp flour
• 1 1/2 cups low-sodium chicken broth
• 1/2 cup skim milk
• 1/4 cup reduced-fat cream cheese
• 1/4 cup reduced-fat sour cream
• 1/4 cup fresh parsley, chopped
• 1/4 cup whole wheat panko breadcrumbs
• 1 Tbsp butter
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400F. Steam or boil green beans until just tender, about 5 minutes. Drain and set aside.
2. In a skillet, saut onions and mushrooms in olive oil for 5 minutes. Stir in garlic and flour and cook 2 more minutes.
3. Whisk in chicken broth and skim milk. Simmer for 5 minutes until thickened. Remove from heat.
4. Stir in cream cheese and sour cream until smooth and creamy. Season with salt and pepper.
5. Add green beans and parsley to sauce. Pour into a 2-quart casserole dish.
6. In a small skillet, melt butter and toast panko crumbs until golden brown.
7. Top green bean mixture with toasted panko crumbs.
8. Bake for 25-30 minutes until hot and bubbly.
9. Let cool 5 minutes before serving.

Nutrition

Makes 6 servings

Calories per serving: 162

Total fat: 7g

Saturated fat: 3g

Sodium: 287mg

Carbohydrates: 18g

Protein: 6g

Tips for Lightening Up Your Holiday Classics

With just a few simple substitutions and cooking adjustments, you can still enjoy all your comforting holiday favorites like green bean casserole but with a lighter calorie load. Here are some tips for cutting calories in your holiday dishes without sacrificing flavor:

Go Easy on Butter and Oil

Cut back on butter, shortening, and oils used in cooking and baking. Reduce by a third to a half in most recipes. The small change makes a big calorie difference.

Choose Lean Proteins

Opt for lean turkey, chicken, and plant-based proteins like beans and lentils instead of red meat. And keep portions sensible.

Increase Veggies

Double up on veggies in recipes like casseroles, soups, and stews. Bulk up on nutrient-dense, lower calorie vegetables - keeping portions of meat and starch down.

Skip the Fried Foods

Breaded and fried appetizers, entrees, and sides really drive up calories. Opt for healthier cooking methods like baking, broiling, grilling, or air frying instead.

Portion Out Desserts

Cut back on portion sizes of calorie-dense pies, cookies, and cakes. Stick to a small slice as a special treat or share a dessert. Fruit makes a great lower calorie option.

With some easy substitutions and adjustments, you can still enjoy all the flavors of the holidays without overdoing it on calories. A lighter green bean casserole is just one healthy makeover you can feel good about eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.