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Allergy-Friendly Green Bean Casserole: A New Take on this Favorite Classic

OH EM GEE Y’ALL!!! I DID IT!!! I finally did it. I created an allergy-friendly green bean casserole!!!!!!!!! No dairy, gluten, or nuts. I cannot even. It’s soooooooo good. It’s also lower-calorie and packed full of nutrients to help combat the sugar intake you’re about to enjoy.  Those are just bonuses, but the real winner is the fact that we can finally enjoy green bean casserole again!!!!

I am excited if you can’t tell. When I was making my tater tot casserole, I create the “cream” of mushroom soup and looked up at my mom and exclaimed “GREEN BEAN CASSEROLE!!!” I made it and oh my gosh you guys, I devoured it. A few things to keep in mind going forward: I use fresh ingredients. You can use canned green bean if you’re a stickler for tradition. I am allergic to corn so cannot use the traditional gluten-free fried onions. You can use them if you’d like. I won’t be offended if you change things up a little.

Allergy-Friendly Green Bean Casserole Recipe

Ingredients:

Allergy Friendly Green Bean Casserole2 pounds of fresh green beans, 1 head cauliflower, 1 shallot, 4 cloves garlic, 16 oz (1 lb) baby portabella mushrooms, 2 cups chicken bone broth (sub vegetable broth for vegans), 1/2 red onion, extra virgin olive oil. bacon grease (can replace with olive oil for vegan), 4 tsp sea salt (or more to taste), and 3 tsp black pepper.

Tools you’ll need:

Immersion blender or regular blender, cutting board, knife, large pot, medium pot, skillet, strainer, bowl for trash, bowls for veggies while chopping other veggies, casserole dish.

Directions

First, preheat the oven to 375 degrees.

Then fill up a large pot with water, put on high heat and bring to a boil. While that is warming up, cut off the ends of the green beans and put in a trash bowl. Cut the stalks of the green beans cut into 2-3 inch long pieces (so they can fit in your mouth without effort). Put a bowl and set aside waiting for the water to boil.

You will need a medium-sized pot with a lid to make the “cream” of mushroom soup. First up, peel the outer layer of the shallot and put in the trash bowl. Cut the shallot into 4 pieces and set aside. Crush and peel the garlic. Leave whole and set aside, separate from the shallot. Cut your head of cauliflower into florets that are roughly the same size, this helps them steam evenly. Put in a bowl and set aside. Take half of the mushrooms (8 ounces) and cut each mushroom head into 4 pieces. You can use the stalks if they are short. Otherwise, cut off and put in the trash bowl. Take a medium-sized pot, place on the oven and turn on the heat to medium. Once the pot is hot add 2 tablespoons extra virgin olive oil. Coat the bottom of the pan and add the shallot and a tsp of salt. Stir the shallot and let cook for 3-4 minutes, stirring to prevent burning. Add garlic and cook for another minute. Add 2 cups of bone broth, cauliflower, and the chopped mushrooms, stir and cover with a lid. Bring to a boil then turn down to medium-low heat to steam the cauliflower for about 8 minutes. Once cauliflower is easily pierced with a fork, add 2 more teaspoons of sea salt, 3 tsp black pepper, and use your immersion blender or regular blender to blend into a smooth consistency (think cream of mushroom soup from a can). Add more bone broth if needed while blending. It will have a thicker consistency but it needs to be slightly runny versus the consistency of mashed potatoes.

Once the large pot of water is boiling, add the cut green beans for no more than 5 minutes. (Set a timer!) While the green beans are being blanched, get a strainer and a large bowl of ice water ready. Once the timer goes off (you have to use a timer, trust me) strain the green beans then immediately put in the ice water to stop the cooking process. Leave in the ice water for a few minutes (you don’t need a timer for this one), then strain out and leave in the strainer while you’re finishing up everything else.

Take the remaining mushrooms and cut them into small pieces (around 8 cubes). Preheat a large skillet on medium heat. Once hot, add 1 tbsp extra virgin olive oil. Add mushrooms and another tsp of sea salt. Cover with a lid for 2 minutes to steam, then stir to prevent burning and cover again for another 2-3 minutes. Once soft, turn off and remove from heat. Add to your “cream” of mushroom soup and stir in with a spoon. We want chunks of mushrooms in there.

Take your casserole dish and place the blanched green beans on the bottom of the dish evenly. Top with “cream” of mushroom soup. Place in the oven for 20 minutes.

While that is baking, take half of a red onion, remove the outer layer of the onion (if it’s still on there) and put in the trash bowl. Slice the onion top to bottom into thin slivers. Once that is done, wipe out the large skillet (or grab a new one if you like washing dishes), place back on the stove and turn on medium heat. Once it’s hot, add a tsp of bacon grease (or extra virgin olive oil) and coat the bottom of the pan. Add the onions, use your spatula to attempt to make an even layer then let be for 2-3 minutes to start carmelizing. Stay close by to make sure they don’t burn (you’ll smell it). After 2-3 minutes, stir to flip them over and let them be again. They won’t become crispy but they’ll get browned and taste sweet.

After 20 minutes, remove the casserole from the oven and evenly top with caramelized onions. Place back in the oven on the top shelf for another 5 minutes. Remove and serve.

If you enjoy this recipe, please take pictures, share, and tag me on social media. You sharing your finds helps others know great recipes are out there!

allergy friendly green bean casserole

Allergy Friendly Green Bean Casserole

Allergy-Friendly Green Bean Casserole: A New Take on this Favorite Classic

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 10 servings

Ingredients
  

  • 2 lbs fresh green beans
  • 1 head cauliflower
  • 1 shallot
  • 4 cloves garlic
  • 2 cups chicken bone broth
  • 16 oz baby portabella mushrooms
  • 1/2 red onion
  • 2 tbsp extra virgin olive oil
  • 1 tsp bacon grease
  • 4 tsp sea salt divided
  • 3 tsp black pepper

Instructions
 

  • preheat the oven to 375 degrees.
  • fill up a large pot with water, put on high heat and bring to a boil.
  • While that is warming up, cut off the ends of the green beans and put in a trash bowl. Cut the stalks of the green beans cut into 2-3 inch long pieces (so they can fit in your mouth without effort). Put a bowl and set aside waiting for the water to boil.
  • peel the outer layer of the shallot and put in the trash bowl. Cut the shallot into 4 pieces and set aside.
  • Crush and peel the garlic. Leave whole and set aside, separate from the shallot.
  • Cut your head of cauliflower into florets that are roughly the same size, this helps them steam evenly. Put in a bowl and set aside.
  • Take half of the mushrooms (8 ounces) and cut each mushroom head into 4 pieces. You can use the stalks if they are short. Otherwise, cut off and put in the trash bowl.
  • Take a medium-sized pot, place on the oven and turn on the heat to medium. Once the pot is hot add 2 tablespoons extra virgin olive oil. Coat the bottom of the pan and add the shallot and a tsp of salt. Stir the shallot and let cook for 3-4 minutes, stirring to prevent burning. Add garlic and cook for another minute.
  • Add 2 cups of bone broth, cauliflower, and the chopped mushrooms, stir and cover with a lid. Bring to a boil then turn down to medium-low heat to steam the cauliflower for about 8 minutes.
  • Once cauliflower is easily pierced with a fork, add 2 more teaspoons of sea salt, 3 tsp black pepper, and use your immersion blender or regular blender to blend into a smooth consistency (think cream of mushroom soup from a can). Add more bone broth if needed while blending. It will have a thicker consistency but it needs to be slightly runny versus the consistency of mashed potatoes.
  • Once the large pot of water is boiling, add the cut green beans for no more than 5 minutes.
  • While the green beans are being blanched, get a strainer and a large bowl of ice water ready. Once the timer goes off (you have to use a timer, trust me) strain the green beans then immediately put in the ice water to stop the cooking process. Leave in the ice water for a few minutes (you don't need a timer for this one), then strain out and leave in the strainer while you're finishing up everything else.
  • Take the remaining mushrooms and cut them into small pieces (around 8 cubes).
  • Preheat a large skillet on medium heat. Once hot, add 1 tbsp extra virgin olive oil. Add mushrooms and another tsp of sea salt. Cover with a lid for 2 minutes to steam, then stir to prevent burning and cover again for another 2-3 minutes. Once soft, turn off and remove from heat. Add to your "cream" of mushroom soup and stir in with a spoon. Do not blend!
  • Take your casserole dish and place the blanched green beans on the bottom of the dish evenly. Top with "cream" of mushroom soup. Place in the oven for 20 minutes.
  • While that is baking, take half of a red onion, remove the outer layer of the onion (if it's still on there) and put in the trash bowl. Slice the onion top to bottom into thin slivers. Once that is done, wipe out the large skillet (or grab a new one if you like washing dishes), place back on the stove and turn on medium heat. Once it's hot, add a tsp of bacon grease (or extra virgin olive oil) and coat the bottom of the pan. Add the onions, use your spatula to attempt to make an even layer then let be for 2-3 minutes to start carmelizing. Stay close by to make sure they don't burn (you'll smell it). After 2-3 minutes, stir to flip them over and let them be again. They won't become crispy but they'll get browned and taste sweet.
  • After 20 minutes, remove the casserole from the oven and evenly top with caramelized onions. Place back in the oven on the top shelf for another 5 minutes. Remove and serve.

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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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