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Low FODMAP Green Bean Casserole

FODMAP safe side dish - Green Bean Casserole

I feel like I say this every single holiday season but seriously this time: WHERE DID THE TIME GO!!!?!?!  I still haven’t come up for air from having my baby but when I think of what’s to come in the next few weeks, I need to get cooking!  I have never ever been a fan of casseroles.  There is something about having a ton of different ingredients thrown together that throws me off.  Green bean casseroles are a staple on most holiday menus so I wanted to make a FODMAP safe side dish version that I would actually enjoy.  This meant starting with fresh green beans instead of canned and also eliminating mushrooms as I’m not a big fan.  I don’t know what it is but I cannot do canned green beans at any capacity! Instead of using the traditional crunchy onions, I swapped out with homemade croutons.  I don’t want to brag but this FODMAP safe side dish is pretty dang good even for a casserole hater like me! 

I was curious to learn where the tradition of the infamous green bean casserole came from and lucky for me I was able to find the answer.  According to the Smithsonian Magazine, the recipe was created over 60 years ago by Dorcas Reilly.  She was a supervisor for the Campbell’s test kitchen and was assigned to create a recipe that would use ingredients that any home cook would have in their home.   I know I’ll be impressing others with that piece of information!

In case you are looking for other holiday recipes?  Check out a few of my favorites: fall harvest salad, butternut squash soup & smashed potatoes. 

Classic Green Bean Casserole
Classic Green Bean Casserole
Low FODMAP Gravy Sauce
Low FODMAP Gravy Sauce
Low FODMAP Green Bean Casserole in the Making
FODMAP safe side dish in the making
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FODMAP safe side dish - Green Bean Casserole

Low FODMAP Green Bean Casserole

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 6 servings 1x

Description

A delicious FODMAP safe side dish to make for any holiday celebration! 


Ingredients

Scale
  • 1 1/2 pound green beans, trimmed and halved
  • 2 tablespoons olive oil
  • 2 teaspoons diced green onions
  • 3 tablespoons gluten-free all-purpose flour
  • 3/41 cup FODMAP safe chicken or vegetable broth
  • 1 1/4 cup FODMAP safe milk
  • 1 tbsp nutritional yeast
  • 1/2 tsp paprika
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 cup sourdough bread croutons LINKED RECIPE

Instructions

  1. Preheat oven to 400 degrees.
  2. Bring a large pot of salted water to a boil. Blanch green beans for about 5 minutes, or until bright green and slightly tender. Drain and cool in a bowl of cold ice water.
  3. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add green onions and sauté for less than a minute before whisking in the flour.
  4. Slowly add broth starting with 3/4 cup and increase if you feel necessary to 1 cup, whisking into the roux until smooth.
  5. Add milk, nutritional yeast, paprika, salt and pepper while continuously whisking.  Bring sauce to a simmer and allow it to thicken, about 5 minutes. Adjust seasoning with salt and pepper, if desired.
  6. Stir in green beans and coat with the gravy sauce. Poor green bean mixture into a medium size baking dish and top with the croutons. 
  7. Cover with aluminum foil and bake in the oven for 15 minutes, or until sauce is bubbling.  Remove from oven and serve hot or at room temperature.

Notes

The croutons can be made ahead of time!

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