Green Bean Casserole

Nooshin, of For the Love of Food, is kind enough to host the November roundup of Naomi’s Go Ahead Honey, It’s Gluten Free! Her theme for November is Food From Your Childhood. With Thanksgiving in November, I didn’t even have have to think. I instantly knew what food from my childhood I wanted to create – gluten-free and casein-free: Green Bean Cassarole.

I’m going to take a wild guess here, and say I believe this popular American classic was created by Campbell’s Soup. Please correct me if I’m wrong (as I haven’t done any research :-)). We had this dish at pretty much every holiday in my house growing up, and at no other time of the year. It was always my favorite, my stand-by. If all else failed to be edible, there would always be Green Bean Casserole.
Now that I’m an adult with children of my own, I not only want to serve up this tradition in my own home, but make it healthier. Basically everything in the original is from a can: the green beans, the cream of mushroom soup, the fried onions. Talk about a cheap date.
This side dish was unhealthy, cheap and calling it easy to make would be an understatement. It was practically instant. My own version, which rocks my world by the way, has none of these attributes. The amount of processed ingredients in my gluten-free, casein-free version is minimal, and mine contains organic green beans and onions, and home-made cashew milk sauce. Though it takes a while to prepare, it’s well worth the effort, I promise you. I will be making it at every holiday, like my Mom did. Just thinking about my healthy, gluten-free, casein-free version of green bean casserole makes my mouth water!

Green Bean Casserole

Steam 8 cups of fresh chopped green beans for 10 minutes. (then I put them in the fridge to insure they stop cooking, until I’m ready for them)
Lightly saute 16 oz of fresh sliced mushrooms.
Caramelize 3 onions in coconut oil or ghee. (make sure there is plenty of fat so they don’t burn)
Add the above ingredients to a bowl. 

Make a roux

Add 4 tbs of brown rice flour to 4 tbs of coconut oil or ghee in a pre-heated pot. Stir.
Whisk in 2 and 1/2 cups of room temperature cashew milk, about 1/2 cup at a time, allowing it to thicken in between.
Break two eggs into a large glass measuring cup, and temper them with the rue:
Add a splash of the hot sauce to the eggs while beating them, to bring them up to temperature without scrambling them. Slowly continue adding the sauce to the eggs while beating.
Add 1/2 tsp garlic powder, 2 tsp Herbamare seasoning, and a few cranks of ground pepper to the sauce.
Combine sauce and veggies.
Pour into baking dish.
Toast 4 Brown Rice Tortillas in the oven.
Add the toasted tortillas to the food processor in pieces, as well as 2 tbs coconut oil or ghee, and 1/2 tsp salt. Puree.
Top the casserole with the crumbs.
Bake at 350 degrees for 40 minutes.


  1. says

    This looks really good. We had green beans and onions with sunflower seeds as one dish for Thanksgiving. I like green beans but they aren’t something I could eat all of the time.

  2. says

    Did you eat the Campbell’s version growing up? I feel like I could eat this all the time because I’ve always loved it, but I also do love green beans :-)

  3. says

    I didn’t actually. My mom started working at a health food store when I was little, and so I really grew up eating healthy. Even though I was eating gluten up until I found out about having celiac disease, I did know about gluten-free products like rice pasta and we ate it too. I really didn’t have a hard transition because I already knew that rice pasta tasted really good, and things like that. The biggest problem was that my multivitamin and other things had hidden gluten and I had to figure that out!

  4. says

    This looks fantastic. I like the combination of green beans and cashew milk – I’ve served green beans with toasted cashews before- maybe they’re natural partners?

    It would have to be a summer dish for me though, or made with frozen green beans. Personally, I could eat them every day – but not if they’re flown in from Kenya!

    Would you like to host Go Ahead Honey one month?

    x x x

  5. Esther says

    interesting. I’ve been pondering how to GF/DF green bean casserole for Thanksgiving too! I take it you don’t fry food much? One of the recipes I’m considering (Elana’s) requires frying the onions in GF flour in lieu of the usual canned French fried onions, but just crumbling up tortillas would be far easier, and not just because I still haven’t quite gotten the hang of deep frying!

    I want to de-mushroomize my version so I’ll actually eat it, (never got past the “ew, shrooms!” mindset!) but not sure if doing so will make it less tasty.

    One small proofreading note: ‘rue’ should be spelt ‘roux’. ;)

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