Traditionally, the green bean casserole we all grew up eating had canned beans, cream of mushroom soup, and fried onions on top. However, for anyone with a complicated food journey, enjoying green bean casserole requires a modified recipe. Gluten Free Dairy Free Green Bean Casserole recipe creates its own cream of mushroom soup without gluten and dairy. This recipe uses crispy shoestring potato chips sprinkled with nutritional yeast instead of fried onions! Making this must have side dish gluten free, dairy free, and low FODMAP!
There are side dishes for Tuesday weeknight meals, and there are side dishes that are a must have for a holiday meal. Green Bean Casserole is a must have side dish alongside a roasted turkey and mashed potatoes for Thanksgiving dinner, but it also works on a weeknight. There is no need to miss out on this classic Thanksgiving dish because your diet requires avoiding certain ingredients.
Ingredients
Green Beans - Frozen or Fresh green beans will work.
Dairy Free Plant Based Butter
Gluten Free Flour - I use Bob’s Red Mill 1-to-1 Gluten Free Flour in the blue bag.
Chicken Broth - Ingredients need to be free of gluten, garlic, and onions to keep this recipe gluten free and low FODMAP. Chicken stock will also work.
Unsweetened Almond Milk - Make sure it is unsweetened, or it will not taste right.
Unsweetened Coconut Cream - Adds the creaminess without using any dairy.
Mushrooms - Canned mushroom pieces are perfect.
Ground Black Pepper - Needed to flavor the sauce.
Soy Sauce - Need a gluten free brand. We love to use La Choy.
Shoestring Potato Chips - Use these in place of the crispy fried onions.
Nutritional Yeast - Sprinkled over the shoestring potatoes to add some crunch and flavor!
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeStep by Step Instructions
Preheat oven to 350 degrees F. In a large skillet, melt the dairy free butter on low to medium heat to make the homemade mushroom sauce.
Once melted, sprinkle the gluten free flour over the melted butter.
With a whisk, I love my flat whisk. Whisk together the melted butter and the flour.
Once the butter and flour are completely combined, add half of the chicken broth. Whisk the broth into the flour mixture. The broth will hydrate the flour and form clumps. That is what it will do - keep whisking the sauce mixture. Add the other half of the broth and whisk again. The mixture will begin to look like a sauce.
Next, add the unsweetened almond milk. Whisk into the sauce.
Once the almond milk is mixed in, add the coconut cream. And whisk again. So much whisking, but it is important to keep it lump free!
Next, chop up the mushrooms if you want to avoid large pieces of mushrooms in the sauce.
Add the chopped mushrooms, soy sauce, and black pepper to the creamy sauce. Whisk it until all combined. Turn the heat off.
If using frozen green beans, heat in the microwave for three minutes to thaw a bit. If using fresh green beans, snip off the stem end and wash thoroughly.
In a greased casserole dish, add the partially thawed green beans and pour the sauce over them.
On a baking sheet, lay down a sheet of parchment for easy cleanup. Next, spread the shoestring potatoes in a single layer. Sprinkle the nutritional yeast evenly over the shoestring potatoes.
Place both the green beans and the shoestring potatoes in a 350 degree F oven. Bake the green beans for 30 minutes or until bubbly. Bake the shoestring potatoes for 20 minutes or until crispy brown. Once the green beans are done baking, sprinkle the shoestring potatoes over the top and serve immediately.
If you are not serving the green bean casserole immediately after baking, wait until just before serving to bake the shoestring mixture and add just before serving. The green bean casserole can be prepped the day before and reheated to save on oven space. Keep the shoestring potato mixture and the green bean casserole separate until serving. The shoestring potatoes will get soggy, eventually.
Green Bean Casserole Substitutions and Variations
Green Bean Options - Use fresh green beans or frozen green beans to stay within the FODMAP guidelines. Canned green beans have not been tested by Monash University. However, if you have used canned green beans in the past with no issues, feel free to use them. Use what works for your body. Everyone is so unique with their own tolerance.
Topping Options - If you cannot find shoestring potatoes, replace them with plain ruffled potato chips or crushed pork rinds. They will still add that must have crunch like fried onions!
Mushrooms - Not a mushroom lover? It's totally okay to leave them out of the sauce.
Vegan Green Bean Casserole - Use vegetable broth instead of chicken broth to make this vegan.
How To Store Green Bean Casserole
Leftover green bean casserole should be kept in an airtight container in the refrigerator for 3-4 days.
To Reheat: In order to reheat, stir in the shoestring potatoes and bake additional shoestring potatoes with nutritional yeast to add crunch to the leftovers.
To Freeze: I would not recommend freezing any leftovers. The freezing and defrosting process would not produce the best results for the reheated sauce.
Meal Planning
There is no need to only make green bean casserole for holiday meals. It goes perfectly as a side dish alongside mashed potatoes and gravy with baked ham steaks or Swedish meatballs any night of the week. Add it to your holiday meal plan, alongside cranberry sauce and stuffing!
Low FODMAP Notes
Green Beans - are a low FODMAP vegetable option. Monash University has tested them and states a safe low FODMAP serving is 15 green beans per meal.
Mushrooms - Using canned mushrooms keeps this low FOMDAP. Monash has tested canned mushrooms to be safe at six pieces per meal.
Shoestring Potatoes - They are already gluten free and therefore wheat free! However, if you have celiac disease, please look for a certified gluten free shoestring potatoes brand, such as the Pik Nik brand, to be sure there is no gluten.
More Classic Thanksgiving Low FODMAP Recipes
Gluten Free Dairy Free Green Bean Casserole
Ingredients
- 1 12 oz Frozen Green Beans Cut or Fine
- 3 Tablespoons Dairy Free Butter
- 3 Tablespoons Gluten Free Flour
- 1 cup Chicken Stock
- 1 cup Unsweetened Almond Milk
- ½ cup Coconut Cream
- 1 Mushroom Pieces Canned
- 1 teaspoon Black Pepper
- 1 Tablespoon Soy Sauce
- 2 cups Shoestring Potatoes
- 2 Tablespoons Nutritional Yeast
Instructions
- Preheat oven to 350 degrees F. In a large skillet, melt the dairy free butter on low to medium heat to make the homemade mushroom sauce.
- Once melted, sprinkle the gluten free flour over the melted butter.
- Whisk together the melted butter and the flour. A flat whisk works well.
- Once the butter and flour are completely combined, add half of the chicken broth. Whisk the broth into the flour mixture. The broth will hydrate the flour and form clumps. It is ok. Keep whisking. Add the other half of the broth and whisk again. The mixture will begin to look like a sauce.
- Next, add the unsweetened almond milk to the skillet. Whisk into the sauce.
- Once the almond milk is mixed in, add the coconut cream. And whisk again.
- Next, chop up the mushrooms if you want to avoid large pieces of mushrooms in the sauce.
- Add the chopped mushrooms, soy sauce, and black pepper to the creamy sauce. Whisk it until all combined. Turn the heat off.
- If using frozen green beans, heat in the microwave for three minutes to thaw a bit. If using fresh green beans snip off the stem end and wash thoroughly.
- In a greased casserole dish, add the partially thawed green beans and pour the sauce over them.
- On a baking sheet, lay down a sheet of parchment for easy cleanup. Next, spread the shoestring potatoes in a single layer. Sprinkle the nutritional yeast evenly over the shoestring potatoes.
- Place the green beans in a baking dish on an oven rack and the shoestring potatoes in a 350 degree F oven. Bake the green beans for 30 minutes or until bubbly. Bake the shoestring potatoes for 20 minutes or until crispy brown.
- Once the green beans are done baking, sprinkle the shoestring potatoes over the top and serve immediately.
- If you are not serving the green bean casserole immediately after baking, wait until just before serving to bake the shoestring nutritional yeast mixture and add just before serving. The green bean casserole can be prepped the day before and reheated to save on oven space. Keep the shoestring potato mixture and the green bean casserole separate until serving. The shoestring potatoes will get soggy.
- Keep any leftovers in an airtight container in the refrigerator for up to four days.
Nutrition Information
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