How Many Calories Are in Green Bean Casserole?

Understanding the Calorie Count in Green Bean Casserole

Green bean casserole is a beloved recipe traditionally featuring green beans, cream of mushroom soup, and fried onion straws baked together into a creamy, crispy holiday side. But this addicting dish also packs a hefty calorie punch. Learning the calorie count in green bean casserole along with some tips for lightening it up can help you balance this treat.

Calories in a Classic Green Bean Casserole Recipe

The calorie count of green bean casserole made according to recipes from Campbells Soup and Frenchs onions ranges from 340 to 390 calories per serving.

These calories come mostly from high fat cream soup, oil-fried crunchy onions, whole milk, and butter. A standard serving equals 1/6th of the full casserole dish.

High Fat Ingredients That Drive Up Calories

Here are some of the reasons why traditional green bean casserole is so high in calories:

• Cream of mushroom soup contains milk, flour, and vegetable oil which all add calories and fat
• Fried onions - most recipes call for frying the onions in oil which absorbs oil and ups the calories substantially
• Butter and whole milk - often used in making the cream of mushroom soup base
• High-calorie casserole toppings like cracker crumbs or cheese

Factoring in Second Helpings

Since green bean casserole is often served around the holidays, its easy to go back for seconds without considering the extra calorie intake. Just one additional full serving can total over 300 extra calories.

How to Lighten Up Green Bean Casserole

Dont skip tradition just because green bean casserole tends to be high in calories and fat. Try these healthy hacks instead:

Use Lower-Fat Cream Soup Options

Substitute the regular cream of mushroom or celery soup called for with a reduced-fat and sodium version. You can also make your own lighter mushroom sauce using low-fat milk and just a touch of butter or oil.

Cut Back on the Fried Onions

The fried onions are often cookeds favorite part but also drive up the fat and calories exponentially. Use just enough to cover the top of the casserole, or make your own baked onion crisps instead.

Increase the Beans for Extra Fiber

Pack your casserole full of green beans not just for lower calorie bulk but also for the extra dose of fiber, vitamins, minerals. Set aside some whole beans to stir in less creamy soup.

Experiment with Low-Fat Dairy

When making your own mushroom sauce, play around with almond milk, skim milk, light sour cream, and reduced-fat cheese options for a less caloric base.

Use Healthy Crunchy Toppings

Instead of buttery cracker crumbs, get creative with casserole toppings using sliced almonds, crushed corn flakes, whole grain bread crumbs, pepitas, or even some crushed up stuffing mix.

Calories in Healthier Green Bean Casserole Recipes

If swapping just a few ingredients seems overwhelming, start with some vetted healthier green bean casserole recipes.

Lighter Classic Campbells Soup Casserole Recipe

Campbells lower-fat mushroom soup saves about 60 calories and 9g fat per serving compared to traditional versions, plus uses lighter milk and less butter.

Serving size: About 1 cup Calories per serving: Around 250

Dairy-Free & Vegan Green Bean Casserole

Using vegan cream of mushroom soup, coconut milk, onion flakes, and nuts instead of fried onions makes for a creamy plant-based side option.

Serving size: Around 1 cup Calories per serving: Roughly 300

Keto-Friendly Green Bean Casserole

Replacing flour and milk with bone broth, cream cheese, and Parmesan makes this low carb, high fat green bean casserole keto-approved.

Serving size: Around 34 cup Calories per serving: Approximately 150

Tips for Serving Lower-Calorie Green Bean Casserole

A few small serving suggestions can also help lighten the caloric load when enjoying green bean casserole:

Portion Control

Measure 1 cup servings into bowls instead heaping portions onto open plates to control unconscious overeating.

Fill Half Your Plate with Veggies

Balance just a 12 cup portion of casserole with lower calorie roasted Brussels sprouts, mashed cauliflower, or salad for antioxidants.

Pair with Lean Protein

An 3-4 oz serving of roasted white meat turkey, pork tenderloin, or fish gives a protein punch to balance blood sugar instead of carb-heavy dishes.

Avoid Second Helpings

As satisfying as it might be, skipping additional helpings controls excess calorie intake, especially if you indulged on appetizers already.

Take Leftovers To-Go

Send extra green bean casserole home with guests or divide individual portions to freeze so the temptation to nibble isnt in front of you.

Choosing lighter ingredients, healthier recipes, and practicing mindful serving habits allows you to enjoy all the creamy, crispy flavor of green bean casserole without overindulging in calories.

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.