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low sodium thanksgiving recipes easy homemade casseroles

Low Sodium Green Bean Casserole

AuthorKelly Jensen
This 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!
5 from 3 votes
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Casserole, Side Dish
Cuisine American
Servings 6 servings
Calories 312 kcal

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 8x8 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

A Note on 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 a no-salt-added variety.

Nutrition

Calories: 312kcalCarbohydrates: 21gProtein: 4gFat: 25gSaturated Fat: 18gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 72mgPotassium: 503mgFiber: 5gSugar: 7gVitamin A: 794IUVitamin C: 17mgCalcium: 59mgIron: 3mg

*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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