Modern technology is amazing. The foods we buy at the store are safe to eat. Transportation allows us to sample exotic fruits while they are still fresh. And, with the miracle of medicine, we have the ability to detect which specific foods might be making us feel miserable. Celiac disease is awful, but now that we can detect it, we can make small adjustments to our favorite dishes so that everyone in our circles can still enjoy them.
This green bean casserole is naturally gluten free and low in carbohydrates. Because it is made from scratch, you end up with a more rich and creamy end result than the classic version made with cream of mushroom soup. I’ve made many variations of this recipe over the years — both with gluten and without — and this one is definitely my favorite.Jump to Recipe
When preparing any gluten free recipe, do your best to maintain a “clean” (i.e. free of flour dust) environment, and double check each of your ingredients. Produce is naturally gluten free, but sometimes unexpected items (like spices and sauces) may have been processed with products containing gluten. If the gluten free person in your circle has a true allergy or Celiac disease, do them a favor and double-check your ingredients before making them this dish.
Start by rinsing your green beans. Trim off the ends and slice them into bite-size pieces.
Next, dice two yellow onions and roughly 4 ounces of mushrooms. I used portabella mushrooms for this recipe, but you’re welcome to use whatever happens to be on sale.
Once you everything diced, place the beans in a pot and fill with water until they are covered. Bring to a boil, and allow to boil for 10 minutes before draining in a colander. At the same time, preheat your oven to 350 degrees F.
While your beans are boiling, sauté the onion in avocado oil. Once translucent, add diced mushrooms and garlic. Reduce heat to low and stir in cream cheese. Slowly add milk, then mix in cornstarch, coconut aminos, and 3/4c of parmesan.
Increase heat to medium and briefly allow to thicken. Remove from heat and add green beans, mixing until thoroughly coated. Transfer to 8 x 8 baking dish. Top with ¼ cup parmesan.
Bake for 30 minutes at 350 degrees F. Once baked, allow to cool for 5 minutes before serving.
If someone at your holiday gathering feels that French’s crispy onions are an absolute must on their green bean casserole, I encourage you to serve them on the side of this dish. They do add a delicious crunch, but placing them atop the casserole will contaminate it with gluten, leading to a rather miserable time for your friends with gluten troubles. Please be kind and serve them on the side.
Gluten-Free Green Bean Casserole
- 8" by 8" pan
- 1 pound green beans
- 1 teaspoon salt
- 1 tablespoon avocado oil
- 2 yellow onions diced
- 4 ounces mushrooms diced (I prefer portobello or baby bella)
- 2 tablespoons garlic minced
- 4 ounces cream cheese (half block)
- 1 cup milk
- 1 teaspoon coconut aminos (can substitute Tamari, or Worcestershire sauce if not concerned about gluten)
- 1 teaspoon kosher salt
- 1 teaspoon cornstarch
- 1 cup Parmesan divided
- 2 handfuls crispy onions (optional, for topping. Not gluten free.)
- Rinse your green beans, trim off the ends, and cut into 2-inch pieces.
- Place green beans into a pot of water and bring to a boil. Allow to simmer for 10 minutes, then drain. Preheat your oven to 350 degrees F.
- While beans are boiling, sauté the onion in avocado oil until the onion is translucent. Then add the diced mushrooms, coconut aminos, and garlic, sautéing over medium heat until the mushrooms have softened (about 5 minutes).
- Reduce heat to low and add cream cheese , milk, and 3/4 cup of Parmesan. Stir in salt and cornstarch. Continue to stir until mixture thickens, then add the drained green beans. Remove from heat. Stir to coat green beans in mushroom sauce.
- Transfer to 8" by 8" casserole dish, sprinkle with remaining 1/4 cup of Paremesan and bake for 30 minutes.
- If utilizing crispy onions, serve on the side to avoid contaminating dish with gluten. (Your friends with Celiac with thank you.)