Creamy Low-FODMAP Green Bean Casserole; Gluten-free, Vegetarian
June 6, 2020Printer Friendly Version
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:
- Low-FODMAP Parsnip Potato Mash with Crisped Sage
- Low-FODMAP Garlic Bread Ratatouille
- Low-FODMAP Savory Stuffing
- Low-FODMAP Sheet Pan Broccoli, Cheese and Rice Casserole
- Low-FODMAP Thyme Mashed Potatoes
- Low-FODMAP Roasted Carrots with ‘Everything Bagel’ Seasoning
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
Prep Time: 5 mins
Cook + Bake Time: 40 mins
Total Time: 45 mins
Bake: 350 F
Equipment: 2-3 quart casserole dish
- 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
- Try our low-FODMAP Happy Soup for an easy shortcut
- 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
- 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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