Looking for a fresh twist on a holiday favorite? This green bean casserole has it all: caramelized onions, creamy parsnip sauce, mushrooms, and, yes, a touch of nutritional yeast to keep things Paleo and Vegan-approved. It’s a lighter, healthier way to enjoy Thanksgiving!
Oh, green bean casserole! This dish has such a soft spot in my heart, especially around Thanksgiving. I still remember the first time I tried a green bean casserole with canned soup (you know the one!). But once I got into Paleo cooking, I started thinking – maybe there’s a way to keep the comfort without the cans?
The first time I tested this out, I wasn’t sure how my family would react. My dad’s a lifelong fan of the “traditional” version, and I honestly expected him to side-eye my healthier twist. But after one taste, he surprised me by going in for seconds! That’s when I knew we had a keeper on our hands. Now, this Paleo Green Bean Casserole has become a regular at our table – a new family tradition with a lighter, fresher feel.
What makes this Paleo Green Bean Casserole truly special?
This dish brings a modern touch to an old favorite. It’s all the cozy vibes of green bean casserole, but reimagined for a healthier, lighter plate. The caramelized onions add a natural sweetness that’s impossible to resist, and the parsnip puree creates a creamy base without a drop of dairy. Then there are the mushrooms, which give that earthy, “umami” flavor that you’d expect from a classic casserole. Plus, this version is Paleo and Vegan, so it’s a crowd-pleaser across the board. Comfort food without the usual suspects – what’s not to love?
What You Need To Make This Paleo Green Bean Casserole Recipe?
For something with so few ingredients, each one brings its own flair to the mix. Here’s a quick rundown of the main players in this casserole:
- Red Onion: Sliced thin and cooked until they’re golden and caramelized. They take their sweet time, but the result is worth it – trust me, it’s like having sweet, savory candy layered on top of your casserole.
- Coconut Oil or Butter: Choose your fighter! Coconut oil gives a hint of sweetness, while butter adds a richness. Either way, it’s delicious (but coconut oil makes it strictly Paleo).
- Parsnips: Ah, the unsung hero here! When pureed, they turn creamy and smooth, with a subtle sweetness that balances the other ingredients. Perfect dairy-free alternative.
- Mushrooms: Earthy, a little chewy, and full of umami flavor. I chop them small so they end up in every bite – they’re the “meaty” part of the dish without actually being meat.
- Garlic: Just a hint is enough to make a big difference. Freshly minced garlic adds a savory depth that rounds out the flavor.
- Nutritional Yeast: This is where we get a hint of “cheesiness” without any actual cheese. If you haven’t tried it yet, this is a great recipe to experiment with it!
- Green Beans: Fresh, crisp, and perfectly steamed to retain a little bite – they’re the star ingredient, after all.
- Pepper and Crushed Red Pepper (optional): Adds just a little spice for those who like things with a bit of a kick. It’s totally optional but keeps things interesting.
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Steps To Make Paleo Green Bean Casserole
Making this casserole is more about patience than skill. Trust me, the end result will make you forget all the extra time.
- Start by Caramelizing the Onions
This part takes some time but is so worth it! Add a little coconut oil or butter to a saucepan and let those onions cook low and slow for about 30 to 45 minutes. Stir them every now and then, and if they start looking too dry, just add a splash of water to keep them soft. The goal is sweet, caramel-colored goodness that’s the perfect topping for the casserole. - Prepare the Parsnip Puree
While the onions are caramelizing, chop up the parsnips and set up your steamer. Steam them until they’re fork-tender – about 10 minutes should do it. Let them cool, and then they’re ready to blend into a creamy sauce. - Steam the Green Beans
Trim the ends and cut the beans into 1½ to 2-inch pieces. Pop them in the steamer for around 8 minutes. You want them tender but still a bit crisp, so they hold up well in the baking dish. Once they’re done, lay them out in an 8×8 dish – they’re about to be dressed up in the best way! - Sauté the Mushrooms and Garlic
Once the onions are done, you can use the same pan for the mushrooms. Add the remaining oil or butter, and cook the mushrooms over medium-high heat. After a minute, toss in the garlic and let it all cook until softened. This adds a ton of flavor, so don’t skip it. Pour half this mushroom mix into the green beans in the baking dish. - Make the Parsnip Sauce
In a blender, combine the cooled parsnips, remaining mushroom mix, water, salt, nutritional yeast, and purée until it’s all smooth. Taste as you go – you can add pepper or a little crushed red pepper if you like it spicy. This sauce is creamy, savory, and so satisfying without being heavy. - Assemble the Casserole
Pour that creamy sauce over the green beans and mushrooms, mixing well so everything’s evenly coated. Top it off with your caramelized onions, which gives it that classic casserole look but with way more flavor. - Bake
Preheat your oven to 350°F, then bake the casserole for around 30 minutes. The flavors will come together beautifully, and the caramelized onions on top turn a little crispy. Let it cool for a few minutes before digging in – trust me, it’s worth the wait.
Storage Options:
Leftovers? Lucky you! Let the casserole cool, then move it to an airtight container. It’ll keep in the fridge for up to four days. If you want to freeze it, use a freezer-safe container, and it’ll last about two months. When you’re ready to reheat, just thaw it overnight in the fridge, then warm it up in the oven at 350°F until it’s hot and bubbly. Keep in mind, freezing might make it a bit softer, but the flavor will still be top-notch.
Variations and Substitutions:
This casserole is all about flexibility, so feel free to make it your own:
- Swap Coconut Oil with Ghee: Want a slightly richer flavor? Use ghee instead of coconut oil – it’s still Paleo and gives a buttery touch.
- Use Cauliflower for the Puree: Out of parsnips? No problem – steamed cauliflower works just as well. Just add a little extra nutritional yeast to pump up the flavor.
- Add Almond Flour Topping: For some extra crunch, sprinkle a mix of almond flour, salt, and pepper over the caramelized onions before baking.
- Spice it Up: If you’re a fan of spice, go ahead and double up on the crushed red pepper – it’s a game-changer for heat lovers.
- Replace Green Beans with Asparagus: For a seasonal twist, use asparagus instead of green beans. It pairs just as well with the creamy sauce and mushrooms.
This dish is incredibly versatile, so don’t be afraid to get creative. After all, what’s cooking without a little experimentation?
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<Remember it later>
Planning to try this recipe soon? Pin it for a quick find later!
Paleo Green Bean Casserole
Ingredients
- 1 red onion sliced
- 1 tbsp coconut oil or butter
- 2 cups parsnips peeled and chopped
- 1½ cups mushrooms finely chopped
- 3 cloves garlic minced
- ¼ cup nutritional yeast
- 1½ cups water
- 1½ tsp salt
- 1½ to 2 lbs. fresh green beans trimmed and cut into 1½ to 2-inch pieces
- Pepper to taste
- ½ tsp crushed red pepper optional
Instructions
Caramelize the Onions:
- Begin by melting half a tablespoon of coconut oil or butter in a large saucepan over low heat. Add the sliced red onions and cook slowly, stirring occasionally, for 30 to 45 minutes until caramelized. If the onions begin to dry out, add a small splash of water to prevent burning.
Steam the Parsnips:
- While the onions are caramelizing, prepare the parsnips by steaming them in a steamer basket for approximately 10 minutes or until they are soft enough to be pierced with a fork. Allow the parsnips to cool briefly after steaming.
Steam the Green Beans:
- Trim the ends off the fresh green beans, then cut them into 1½ to 2-inch pieces. Place the green beans in the steamer and steam for about 8 minutes until they are tender but still slightly crisp. Transfer the steamed green beans into an 8x8-inch baking dish and set aside.
Sauté the Mushrooms and Garlic:
- Once the onions have finished caramelizing, remove them from the pan and add the remaining coconut oil or butter to the same pan over medium-high heat. Add the mushrooms and sauté them for one minute before adding the minced garlic. Continue cooking until the mushrooms are softened, approximately 5 minutes. Pour half of the mushroom-garlic mixture over the green beans in the baking dish.
Preheat the Oven:
- Preheat the oven to 350°F (175°C) in preparation for baking the casserole.
Prepare the Parsnip Puree:
- In a blender, combine the steamed parsnips, remaining mushroom-garlic mixture, water, salt, and nutritional yeast. Blend until smooth and creamy. Add pepper to taste and stir in crushed red pepper if desired for additional spice.
Assemble the Casserole:
- Pour the parsnip puree over the green beans and mushrooms, stirring to coat the vegetables evenly. You may not need to use the entire puree mixture, depending on desired consistency. Place the caramelized onions on top as a final layer.
Bake:
- Bake the assembled casserole in the preheated oven for approximately 30 minutes until the flavors meld and the casserole is heated through. Allow it to cool slightly before serving.
Notes
Nutrition
I’m Bitty, owner of nodashofgluten.com, where I share simple, delicious recipes for all tastes, including gluten-free. Check out my “About Me” page for more info!
