Greek Yogurt Green Bean Casserole - Healthy Holiday Recipe

An Overview of Green Bean Casserole

Green bean casserole is a beloved American dish, especially around the holidays. The traditional version combines green beans, cream of mushroom soup, and fried onions. While tasty, this can be high in calories, sodium, and fat. A healthier take incorporates fresh or frozen green beans, Greek yogurt, and homemade fried onions or breadcrumbs.

Benefits of Using Greek Yogurt

Greek yogurt makes a perfect substitute for sour cream or heavy cream in green bean casserole. Here's why you should try it:

• Higher protein - Greek yogurt contains around 20 grams of protein per cup compared to only 2-4 grams in cream
• Less fat & calories - Greek yogurt has about a third of the fat and calories of sour cream
• Tangy flavor - The tartness of yogurt pairs well with the other casserole ingredients
• Creamy texture - Even low-fat or nonfat Greek yogurt remains lusciously thick
• Probiotic boost - The live cultures support healthy digestion

Choosing Ingredients for Your Casserole

Picking fresh, high-quality ingredients ensures your casserole will be tasty and nutritious. Here is what to look for:

• Green beans - Select fresh or frozen beans without added sauces or seasonings
• Yogurt - Choose plain nonfat or low-fat Greek yogurt for the most benefits
• Onions - Sweet or yellow onions work well for frying into crispy onions
• Herbs - Thyme, sage, parsley all pair nicely with green beans
• Mushrooms - Sliced mushrooms add moisture and earthy flavor (optional)

How to Make Healthy Green Bean Casserole Step-By-Step

Follow this simple method for putting together a fresh, delicious green bean casserole with Greek yogurt.

Ingredients

• 1 bag (12 oz) fresh or frozen green beans
• 2 tbsp olive oil
• 1 small onion, thinly sliced
• 8 oz mushrooms, sliced (optional)
• 2 cloves garlic, minced
• 2 tbsp flour
• 1 cup low-sodium chicken or vegetable broth
• 1 cup plain Greek yogurt
• 14 cup Parmesan cheese
• 1 tsp thyme
• 12 tsp sage
• Salt and pepper to taste
• 1 cup panko breadcrumbs or fried onions

Instructions

1. Preheat oven to 375F. Grease a 2-quart casserole dish.
2. Prepare green beans by trimming ends and cutting into bite-sized pieces if using fresh beans. Cook in boiling water for 5 minutes if using fresh beans.
3. Heat olive oil in a skillet over medium heat. Cook onions and mushrooms (if using) for 5 minutes until softened. Add garlic and cook 1 minute more.
4. Whisk in flour, then gradually stir in broth, scraping any browned bits from the skillet. Bring to a simmer.
5. Remove skillet from heat and mix in Greek yogurt, Parmesan, thyme, sage and S&P. Add green beans and stir gently to coat.
6. Transfer mixture to prepared casserole dish. Top with panko or fried onions.
7. Bake 35-40 minutes until hot and bubbly.

Tips for Making the Perfect Green Bean Casserole

With just a few helpful tips, you can whip up a stellar green bean casserole every time.

Cook the Green Beans Properly

A common mistake is to over or undercook the green beans. For the best taste and texture, boil fresh green beans for 5 minutes or use a microwave steam-in-bag product. This leaves them firm yet fork-tender.

Make Your Own Fried Onions

It's easy to fry onions yourself with just onion, flour, salt, pepper, and canola oil. Slice onions thinly, toss in flour, fry in oil on medium heat for 5-7 minutes. Drain on paper towels. Store fried onions in an airtight container.

Use Low-Sodium Broth

Commercial green bean casserole recipes rely on canned cream soups, which are loaded with sodium. Substitute your own Greek yogurt "cream" sauce made with low-sodium broth and flour.

Pick Fun Add-Ins

Jazz up your casserole by mixing in diced ham, crumbled bacon, grated Gruyere, or crispy fried shallots. Go wild with herbs, spices, lemon zest or hot sauce too.

Finish with Cheese and Breadcrumbs

Melted cheese and crispy, browned breadcrumbs create an irresistible topping. Use real grated Parmesan and fresh panko breadcrumbs for the tastiest results.

Frequently Asked Questions

Can I make green bean casserole ahead of time?

Yes! Assemble the entire casserole up to a day in advance. Store covered in the refrigerator. Add breadcrumb topping right before baking.

What kind of Greek yogurt works best?

Choose plain nonfat or low-fat Greek yogurt. The thicker, more tart yogurt has an ideal creamy texture for sauces.

Do I need to use fried onions?

No. For a lighter option, cover with toasted breadcrumbs or shredded cheese instead. But fried onions add irresistible crunch!