Low Sodium Green Bean Casserole Recipe (No Salt Added)
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium green bean casserole will be the hit of the holidays, a fantastic no-salt side dish that is loaded with beans, creamy mushroom sauce, & fried onions. Perfect for Thanksgiving or any holiday you can enjoy with family or friends!
Top with salt free French fried onions to make this a fantastic low sodium Thanksgiving side dish. This salt-free recipe is a great holiday classic the whole family will love.
Green bean casserole is a staple of American Thanksgiving holiday dinners – I’ve enjoyed it for as long as I can remember! It’s traditionally made with condensed cream of mushroom soup as the casserole base which, if you are using a store-bought version, has high amounts of sodium from salt and preservatives. Don’t worry – it’s easy to make a better version at home!
This simple recipe starts by sauteing a simple coconut cream sauce, adding mushrooms and spices, cooking the green beans, and baking them to perfection. This is a great low salt alternative to traditional casseroles, and is easy to make without condensed soup!
This Low Sodium Green Bean Casserole Recipe Is
- Tangy
- Bright
- Fresh
- Easy to Make
- A Great Low Sodium Holiday Side Dish
- Low in Sodium and Has No Added Salt
- Perfect topped with low sodium crispy onions!
An Easy Low Sodium Holiday Appetizer
Whether you are cooking an low sodium or low salt appetizer for yourself or for loved ones, this green bean casserole recipe is a major crowd pleaser! I serve this all the time to guests who don’t even realize it’s low in sodium and has no salt added.
This green bean casserole is are easy to make ahead of time, takes less than 30 minutes to prepare, and require no cooking. Let us know in the comments if you make these, and browse the rest of our low sodium holiday recipes and low sodium appetizers here!
Whet’s In This Low Sodium Green Bean Casserole Recipe?
We love getting fresh seasonal produce, meats, and low sodium pantry staples delivered through Misfits Market. It saves time & money on groceries, and also helps reduce food waste! Highly recommend checking them out if you haven’t yet – get $10 off your first box today.
- Green beans – you can use fresh green beans or frozen ones for this recipe, which have a great firm texture when baked. You can use canned green beans too, however the casserole will be a bit softer since the green beans are already fully cooked. If using canned beans, ensure you buy no-salt-added ones.
- Coconut Milk: I use unsweetened full-fat coconut milk, which I’d recommend over lite coconut milk. The flavor makes this dish rich and creamy without any dairy. Coconut milk contains just 30mg for a ⅓ cup serving, making it a great low sodium alternative to traditional cream of mushroom soup!
- Thyme – I use fresh thyme when we have it growing, and dried thyme for all other recipes.
- Onion Powder
- Peppercorns: It’s amazing the flavor difference you can get with fresh tellicherry black pepper. Peppercorns are about the same price is buying pre-ground, and will add great flavor.
- Mushrooms – I like adding chopped mushrooms into the sauce of the casserole as it mimics the flavor of cream of mushroom soup, which is traditional in American Thanksgiving casseroles.
- Low Sodium Worcestershire Sauce: for a savory umami flavor! I love using this low sodium Worcestershire sauce in all kinds of recipes, at only 45mg sodium per serving, a little goes a long way on flavor.
- Low Sodium French Fried Onions – I used my recipe for low sodium fried onions (which are beyond delicious!). If you can’t find a good low sodium option at the grocery store, try making your own, they are worth it.
How Do I Make Homemade Green Bean Casserole without Salt?
- Preheat the oven to 350 degrees Fahrenheit.
- Prep your green beans: if they are canned, drain and set aside. For fresh or frozen green beans, bring a pot of boiling water to a boil, add the green beans, and cook for 3-4 minutes in boiling water. Drain, run under cool water, and set aside. You want to blanch the beans to start the cooking process, but not overcook them since they will bake in the oven.
- In a medium pan, add the coconut milk, mushrooms, thyme, and low sodium Worcestershire sauce and heat over low-medium heat. Whisk until smooth.
- In a large bowl, add the green beans, and toss with the whisked coconut cream mixture.
- Take a 8×8 inch casserole dish, and add in the green bean and coconut milk mixture. Bake for 20 minutes.
- Carefully remove pan from the oven. top with crispy fried onions, place back in the oven, and bake for an additional 10 minutes until golden brown and bubbling.
- Serve hot. Refrigerate leftovers in an airtight container for up to 4 days.
One of the Best Low Sodium Casseroles To Make All Year Long
This green bean casserole is so delicious, you don’t have to wait for Thanksgiving or Christmas to make it – enjoy it all year long! It’s a great way to use up extra green beans when they are in season. Our garden produced so many beans this summer, and this casserole is a fantastic recipe for extras!
Baking up vegetables, rice, proteins, or pastas in a casserole can be a great way to prep and enjoy a low sodium dinner. I like to make my casseroles with a coconut milk base (as I always keep a few cans in my pantry), but there are now some great unsated condensed soup options you can get. I’ve found some unsalted cream of mushroom soup, no salt added cream of chicken, and also unsalted tomato soup which can be used as casserole bases as well.
To bake casseroles, you can use a normal glass baking dish and tin foil to cover. I recently upgraded to a casserole dish with a ceramic lid and absolutely love it. You can also use a Dutch oven, or an enameled cast iron pot with a oven-safe lid as well.
More Low Sodium Holiday Recipes You’ll Love!
Homemade Low Sodium Caesar Dressing Recipe
Low Sodium Pork Tenderloin Recipe
Low Sodium Twice Baked Potatoes Recipe
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Low Sodium Green Bean Casserole
Equipment
- Pot
- Mixing Bowl
- 8 x 8 inch casserole dish
Ingredients
- 1.5 lb fresh green beans ends trimmed *see below note for canned
- 14 ounces unsweetened coconut milk full-fat, not "lite coconut milk"
- 1 tablespoon low sodium Worcestershire sauce
- 1 teaspoon onion powder
- ½ teaspoon thyme
- ½ teaspoon black pepper
- 4 ounces mushrooms chopped
- 2 cups French fried onions
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Prep your green beans: For fresh or frozen green beans, bring a pot of boiling water to a boil, add the green beans, and cook for 3-4 minutes in boiling water. Drain, run under cool water, and set aside. You want to blanch the beans to start the cooking process, but not overcook them since they will bake in the oven. If the green beans are canned, drain and set aside.
- In a medium pan, add the coconut milk, mushrooms, onion powder, thyme, black pepper and low sodium Worcestershire sauce and heat over low-medium heat. Whisk until smooth.
- In a large bowl, add the green beans, and toss with the whisked coconut cream mixture.
- Take a 8×8 inch casserole dish, and add in the green bean and coconut milk mixture. Bake for 20 minutes.
- Carefully remove pan from the oven. top with crispy fried onions, place back in the oven, and bake for an additional 10 minutes until golden brown and bubbling.
- Serve hot. Refrigerate leftovers in an airtight container for up to 4 days.
Notes
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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I’ll make this anytime yummy
omg I LOVE this… I was just diagnosed with C.H.F. It was hard at first, but I’m getting used to it.
I used half no sodium heaving whipping cream and half milk
Amazing thank you so much for sharing
I have a few more of your recipes I will be trying for thanksgiving.
Wish me luck