Tag Archives: fried onions

Vegan, Gluten-Free Green Bean Casserole

Vegan, Gluten-Free Green Bean Casserole

This homemade vegan and gluten-free green bean casserole is a simple take on the Thanksgiving classic, making it one everyone can enjoy!

The number one requested Thanksgiving recipe I got was for a dairy-free and gluten-free green bean casserole. I am stoked to say…I did it!! And this recipe was SO MUCH EASIER than I thought it would be!

Many of my recipes are pretty simple. I don’t like dealing with complicated recipes, long ingredient lists, or having lots of dishes to wash (I seriously have such a low dish-washing patience threshold). The thing that made me nervous about attempting a vegan and gluten-free green bean casserole free that was also free of the eight most common food allergens was my fear that the recipe would get crazy complicated since everything would be recreated from scratch.

Fortunately, I did it, and in less than ten ingredients at that!! And not trying to toot my own horn or anything, but my husband said this is now one of his absolute favorite NTF recipes.

Vegan, gluten-free green bean casserole recipe notes:

  • The sauce is made with any milk substitute of your choice. Rice milk is free of all top eight most common allergens, but you can use whatever you prefer and what suits your needs. Do me a favor though, and make sure whatever milk/ milk substitute you’re using is unsweetened and unflavored. šŸ˜‰
  • The sauce is thickened with ground flax seed. You can see the ground flax seed in the sauce, but it’s a great natural, fiber-rich way to thicken without using flours that may contain gluten. You can alternatively substitute ground chia seeds, too (white chia seeds will be less noticeable visually).
  • Coconut aminos are used in place of more traditional soy sauce. You can certainly use soy sauce if you prefer, but coconut aminos are naturally gluten-free, soy-free and lower in sodium than most traditional soy sauce.

I also would be remiss if I didn’t talk about fried onions for a minute.

Gluten-free fried onions: homemade vs. store-bought?

So, full transparency, I totally tried making my own fried onions for a crunchy topping. And they were fine, but in all honesty? Those crunchy fried onions found in a can this time of year still taste best. I saw gluten-free fried onions available at several stores around Thanksgiving, including Aldi where I bought these (they just had a few ingredients and were also vegan, FYI).

If you can’t find gluten-free/ allergy-free fried onions, feel free to use this method to make your own: Just slice an onion into half moons, spray with a tiny amount of nonstick spray and toss with ground flax seed and salt. Bake at 400 degrees for 15-20 minutes or until crispy.

Please share if you make your own vegan, gluten-free green bean casserole! Leave a comment and rate the recipe below, and feel free to share a pic of your creation on theĀ NTF FacebookĀ page or onĀ InstagramĀ (donā€™t forget to tag me, @nutritiontofit!). Live well!

Looking for more healthy and gluten-free Thanksgiving side dishes?

Try these favorite fall recipes, perfect for the Thanksgiving table – they’re all gluten-free and most are free of all top eight most common food allergies!

This Green Bean Casserole makes a perfect Thanksgiving side dish the whole family can enjoy. It has less than 10 ingredients, is vegan, easy, and very food allergy-friendly.

Easy, Vegan Green Bean Casserole

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 8
Calories: 100 kcal

This homemade vegan and gluten-free green bean casserole is a simple take on the Thanksgiving classic, making it one everyone can enjoy!

free from: dairy, gluten, soy, egg, fish, shellfish, tree nuts, peanuts

Print

Ingredients

  • 1 tbsp olive oil
  • 8 oz mushrooms sliced
  • 1 lb green beans fresh, with ends trimmed and sliced in half
  • 1 cup milk substitute unflavored and unsweetened
  • 2 tbsp coconut aminos
  • 1/4 cup milled flaxseed
  • pinch of salt and pepper
  • 1/2 cup fried onions gluten-free if needed

Instructions

  1. Heat olive oil in a large, rimmed skillet over medium-high heat. Add mushrooms and saute 8-10 minutes, or until mushrooms are tender.

  2. Add green beans and cook an additional 7-8 minutes, stirring occasionally, or until green beans have softened.

  3. While the green beans are cooking, mix together the milk substitute, coconut aminos, flax, salt, and pepper. Add to the mushrooms and green beans and stir, simmering for 3-5 minutes, until sauce has thickened.

  4. Transfer green bean casserole to a serving dish and serve immediately.

  5. If you're making your vegan, gluten-free green bean casserole ahead of time, cover and refrigerate the green bean casserole up to 24 hours in advance. Prior to mealtime, add fried onions and reheat at 350 degrees for 20-30 minutes.

Recipe Notes

Nutrition information will vary based on specific ingredients used (i.e. type of milk/ milk substitute, brand of fried onions vs homemade, etc.).

Nutrition Facts
Easy, Vegan Green Bean Casserole
Amount Per Serving (0 g)
Calories 100 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 0mg0%
Sodium 137mg6%
Potassium 263mg8%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 2g2%
Protein 3g6%
Vitamin A 455IU9%
Vitamin C 7.5mg9%
Calcium 71mg7%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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