Creamy Low-FODMAP Green Bean Casserole; Gluten-free, Vegetarian

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Every year around Thanksgiving I start to ponder all the amazing recipes that are special for the holidays, and not readily low-FODMAP.  I have modified delicious recipes for low-FODMAP stuffing, sweet potato casserole, turkey, gravy and so many more over the years (Check out my low-FODMAP Thanksgiving Recipe Blog for the full collection).

But I hadn’t yet worked on a low-FODMAP creamy green bean casserole.

It may be summer outside now, but I have been dying to try out this recipe.  It was definitely time!

Here is an easy, ‘no onion’, ‘no garlic’, ‘no mushroom’, ‘no canned soup’ version of amazing low-FODMAP Creamy Green Bean Casserole.  I use infused oils to add those flavors without FODMAPs, and add a crunchy top using potato chips tossed with green scallion tips.  You will LOVE it.

Note: Since FODMAPs are not fat-soluble, they are not transferred in infused oils. The same is NOT true for a onion or garlic infused water-based product (like a broth).  Be safe and use infused oils for amazing tastes in your cooking without tummy aches.

This low-FODMAP Green Bean Casserole is creamy and delicious, with tender green bean flavor and the textures you crave.

You may also love my:

Or check out over 350 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD


Creamy Low-FODMAP Green Bean Casserole, No-Onion, Garlic or Canned Soup; Gluten-free, Vegetarian

Serves 8

Prep Time: 5 mins

Cook + Bake Time: 40 mins

Total Time: 45 mins

Bake: 350 F

Equipment: 2-3 quart casserole dish

Ingredients

  • 5 ounces crushed potato chips, plain (I prefer ridged/ruffled)
    • This is about 2 cups when crushed
  • 2 tablespoons green scallion tips or chives
    • Both these foods are free of FODMAPs, but provide a ton of flavor similar to onion
  • 2-3 tablespoons garlic-infused olive oil, onion-infused oil or mushroom-infused oil  (can also use 1 tbsp of each choice)
  • ½ teaspoon fresh ground pepper
  • 3 tablespoons all-purpose low-FODMAP, gluten-free flour
  • 1 cup vegetable broth or stock (can substitute chicken broth/stock for non-vegetarian), prepared
  • 1 cup lactose-free half and half cream
    • Can also use low-FODMAP milk for a lower fat option (less creamy but still works)
  • ¼ cup (2 ounces) lactose-free sour cream
  • 20 ounces fresh frozen or fresh green beans
    • 75 g (2.6 ounces ) is one low-FODMAP serving
    • If using frozen, thaw and drain well.  If using fresh, immerse for 3-4 minutes in boiling water until tender-crisp, then submerge in ice-bath to stop the cooking (this is called ‘blanching’)
      • I used frozen green beans
  • 2 tablespoons grated Parmesan cheese (optional), plus additional for sprinkling

Directions

  • Preheat oven to 350ºF
  • Crush your potato chips into small to medium pieces, then place in a bowl or bag with the scallion tips or chives.  Shake to combine, then allow to sit to infuse the chips with flavors
  • Heat a large skillet over medium-low, then add the infused olive oil. Swirl to coat the surface of the skillet, then add a pinch of pepper
  • Add the low-FODMAP flour, and stir until the flour begins to coat the bottom of the skillet and turns golden brown (about 5 minutes)
  • Whisk the low-FODMAP vegetable broth into the skillet until all of the flour has dissolved off the bottom of the skillet
    • Allow the broth to come to a simmer as you whisk, it should begin to thicken
  • When the liquid in the skillet has thickened, whisk in the lactose-free half and half. Allow the mixture to return to a simmer after adding the half and half, then add the lactose-free sour cream
  • Continue to whisk well to remove any lumps, and cook until the sauce is well incorporated (I alternated between a whisk and a spatula)
  • Add the Parmesan cheese (if using) and stir until melted
  • Taste the sauce and add a pinch of salt and pepper if needed. You want the sauce to be slightly over-seasoned, as the green beans will need that seasoning (they can be rather bland after cooking)
  • Remove the skillet from the heat and stir in the green beans
  • Transfer the beans and sauce to a 2-3 quart casserole dish
  • Top with the potato chips and sprinkle additional Parmesan, if desired
  • Bake the Low-FODMAP Green Bean Casserole for 20-25 minutes, or until heated through and browned slightly.  Let stand for 5 minutes before serving. Best served immediately

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