Green Bean Casserole Nutrition Facts and Healthy Recipe Ideas

Green Bean Casserole Nutrition Facts: How to Make This Classic Dish Healthier

Green bean casserole is a beloved American dish, especially around the holidays. But with its high sodium, fat, and calorie content, it's easy to overindulge. Read on to learn the nutrition facts of traditional green bean casserole, and how to build a healthier version while keeping all the comforting flavors you crave.

Traditional Green Bean Casserole Nutrition

The typical recipe for classic green bean casserole includes green beans, cream of mushroom soup, fried onions, and often cheese or milk. Here's how a standard 1 cup serving breaks down nutritionally:

Calories: 233

High in calories from the fried onions, cream soup, and cheese/milk ingredients. Limit portion sizes to control your calorie intake.

Total Fat: 16g

Over half the calories come from fat, mostly saturated fat from cream and cheese. Choose lower fat options.

Sodium: 828mg

Extremely high in sodium, primarily from the canned soup. Look for reduced sodium soup or make your own cream sauce.

Carbs: 16g

Mainly refined carbs and added sugars in the soup contribute to the carb content. Increase fiber with whole grain breadcrumbs.

Protein: 5g

Provides a small amount of protein from the green beans, cheese, and onions.

While delicious, traditional green bean casserole packs a third of your daily saturated fat, over a third of your sodium, and nearly 40% of carbs as added sugars in just one serving. Moderating portions and lightening it up can make a big difference.

How to Make Green Bean Casserole Healthier

With a few simple substitutions and fresh ingredients, you can reduce the calories, fat, sodium and carbs in green bean casserole dramatically. Here are some tips for lightening up this holiday favorite:

Use Fresh or Frozen Green Beans

Skip the canned beans which are high in sodium. Fresh or frozen green beans have a crisper texture and retain more nutrients like vitamin C, vitamin K, and folate.

Replace Cream Soup with Greek Yogurt

Substitute full-fat cream soups with lower fat, lower sodium Greek yogurt thinned out with a bit of milk or broth. Much lighter and tangier.

Use Whole Grain Breadcrumbs

Choose whole grain panko breadcrumbs over plain white varieties for more fiber, vitamins, and minerals.

Cut Back on Cheese

Limit the amount of full-fat cheese you add or use reduced-fat options. Try just a sprinkle of parmesan over the top.

Opt for Lighter Fried Onions

Instead of deep-fried onion strings, use lightly pan fried onion pieces or just regular sliced onions to save calories and fat.

Flavor with Herbs and Spices

Boost flavor with fresh herbs like thyme, sage, and rosemary. Pepper, garlic powder, paprika and nutmeg can also enhance taste.

Use Vegetable Broth

When making your own cream sauce, thin it out with low-sodium vegetable broth instead of whole milk for a fraction of the calories.

Skip Added Sugars

Leave out corn syrup or other added sugars used in some recipes. The onions provide plenty of sweetness.

Healthy Green Bean Casserole Recipe

This lighter version keeps all the creamy, crunchy flavor while slashing calories, fat, carbs, and sodium:

Ingredients

• 1 lb fresh green beans, ends trimmed
• 1 cup Greek yogurt
• 1/4 cup vegetable broth
• 1/4 cup whole grain panko breadcrumbs
• 1/4 cup grated parmesan cheese
• 2 tbsp olive oil
• 1 medium onion, sliced
• 1 tsp minced garlic
• 1/4 tsp each thyme, sage, rosemary
• Salt and pepper to taste

Instructions

1. Preheat oven to 375F. Grease a 2-qt casserole dish.
2. In a skillet over medium heat, cook onions in 1 tbsp oil until translucent, about 5 minutes. Add garlic and cook 1 minute more. Transfer to casserole dish.
3. Meanwhile, steam green beans until bright green and tender but still crisp, 5-7 minutes. Transfer to casserole dish with onions.
4. In a bowl, mix together yogurt, broth, breadcrumbs, parmesan, and herbs. Season with salt and pepper. Pour over green bean mixture and stir gently to coat.
5. Bake uncovered 25-30 minutes until hot and bubbly. Top with fried onions (optional) and serve.

Nutrition Facts Per Serving

Using fresh ingredients and healthier swaps creates a lighter green bean casserole with all the comfort of the original. Here's the nutrition for 1 cup:

• Calories: 121
• Fat: 6g
• Sodium: 147mg
• Carbs: 12g
• Protein: 6g

By choosing just a few smart substitutes, you can cut the calories by nearly half, slash fat and sodium, and double the protein and fiber. This green bean casserole recipe proves you can still enjoy the flavors of a classic without overdoing it on calories or sodium.

Tips for Building a Healthy Holiday Meal

Green bean casserole can be part of a nutritious holiday spread when you balance it out. Here are some tips for creating healthy holiday meals:

Fill Up On Veggies

Pump up the vegetable content of your meal with roasted Brussels sprouts, mashed cauliflower, or a salad. It helps provide vitamins, minerals and fiber.

Offer Lean Protein

Serve roasted turkey breast, pork tenderloin, or salmon as lower-fat protein options than legs, wings, or beef.

Use Herbs and Spices Generously

Flavor foods with fresh or dried herbs, spices, garlic, lemon, etc. to add taste without excess salt, sugar, or fat.

Skip the Gravy

Avoid calorie-laden, sodium-packed gravies and sauces and use broths or fruit sauces instead over your turkey or side dishes.

Stick to Whole Grains

When making stuffing, use whole grain bread. Serve brown rice or barley instead of white rice or mashed potatoes.

Offer Healthy Drinks

Beyond water, offer unsweetened teas, sparkling water with cranberry juice, or hot apple cider spiced with cinnamon.

Control Portions

Use smaller plates and serve reasonable portions to avoid overindulging. Refrigerate or freeze leftovers immediately.

Frequently Asked Questions

What makes traditional green bean casserole unhealthy?

The use of cream soups, cheese, fried onions, and canned beans add lots of saturated fat, sodium, and preservatives that drive up the calories and undermine the nutrition.

What are some good substitutes for canned cream soup?

Greek yogurt thinned with broth or milk makes an excellent lower fat, lower sodium substitute. Pureed cauliflower or low

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.