Savory Green Bean Casserole Recipes to Elevate Your Low Sodium Thanksgiving Feast

To the Recipe

As Thanksgiving approaches, the excitement of gathering with family and friends to share a meal is hard to ignore. One dish that has become a must-have on many Thanksgiving tables, including mine, is the beloved green bean casserole. This creamy, savory dish is not only delicious but also easy to prepare, making it perfect for both novice and seasoned cooks. The only problem? Traditional versions are loaded with sodium. But what if I told you that you can achieve the same creamy texture and savory goodness with significantly less sodium, using homemade low sodium cream of mushroom soup and a few smart swaps?

This recipe serves 10-12 and is 260 calories and 70mg per serving.

A delicious green bean casserole ready to be served

The History of Green Bean Casserole

Green bean casserole has a rich history that dates back to the 1950s. It was created by the Campbell Soup Company to promote their cream of mushroom soup. The original recipe was simple, combining just green beans, cream of mushroom soup, and French fried onions. According to a 2017 survey from the American Farm Bureau Federation, 46% of Americans included green bean casserole as part of their Thanksgiving meal, showcasing its lasting popularity. Over the years, this dish has evolved, with families adding unique twists, such as cheese or bacon. Today, it remains a staple comfort food, especially during the holiday season.

The Secret Ingredient: Homemade Low Sodium Cream of Mushroom Soup

The star of this casserole is truly my low sodium cream of mushroom soup recipe. If you've been looking for a low sodium alternative to cream of mushroom soup, this is it! I developed a recipe that delivers all the creamy richness and earthy mushroom flavor without the hidden sodium. You can find the full recipe for my homemade soup HERE.

Ingredients You'll Need

For the Cream of Mushroom Soup

• 6 tablespoons unsalted butter

• 1 onion, minced

• 3 garlic cloves, minced

• 1/4 cup umami mushroom powder (this is just dried mushrooms, ground into powder. Dried mushrooms are usually found with the dried fruit and nuts. You can substitute one pound of minced fresh mushroom, sautéed until the liquid is reduced)

• 2 tsp dried (not powdered, you want it sort of whole) thyme leaves

• 2 tbsp flour

• 1 cup unsalted chicken broth

• 2 cups heavy cream

For the Casserole

• 36 oz of fresh or frozen green beans

• 21 grams of French fried onions

Instructions for Soup:

1. Melt butter in a large skillet over medium-high heat. Add onion and cook until softened. (If you are using fresh mushrooms in place of the umami powder, this is a good time to sauté them) Add garlic and cook until nice and fragrant, about 30 seconds

2. Add flour, umami mushroom powder and thyme. Stirring constantly, cook until the flour has start to brown slightly, about 2 minutes.

3. Stir in the chicken broth and heavy cream. If the soup is quite thick, you can go ahead and add some water 1/4 cup at a time. You want it to simmer for a few minutes to get all the flavor going.. Simmer for about 15-25 minutes, until it's the consistency you need. Add pepper to taste.

Preparing Your Casserole

1. Preheat the Oven

   Start by preheating your oven to 375°F (190°C). This step is crucial to ensure your casserole cooks evenly and thoroughly.

   
   

2. Prepare the Baking Dish

   Lightly grease a 9x13-inch (or similar 3-quart) baking dish. This will prevent the casserole from sticking and allow for easier serving.

   
   

3. Mix the Ingredients

   In a large bowl, combine the low sodium cream of mushroom soup with the green beans. Stir in any additional seasonings up to your taste. If the mixture is too thick, gradually add up to 1/4 cup of water or broth until you reach your desired consistency.

   
   

4. Pour and Bake

   Pour the mixture into the prepared baking dish. Bake for 20 minutes, or until the mixture is hot and bubbling. This initial step allows the flavors to meld beautifully.

   
   

5. Top with Fried Onions

   Once the casserole is bubbling, remove it from the oven and sprinkle the remaining 2/3 to 1 cup of low-sodium crispy fried onions evenly over the top. This creates a deliciously crunchy topping that contrasts perfectly with the creamy filling.

   
   

6. Final Bake

   Return the casserole to the oven and bake for another 5 to 10 minutes, or until the topping is golden brown and the casserole is bubbling. This final bake is essential for achieving that perfect texture and flavor.

Serve your delicious green bean casserole alongside your Thanksgiving turkey, stuffing, and other holiday favorites. Based on the same American Farm Bureau survey, 88% of families consider Thanksgiving dinner as a time to bond, so watch as your family and friends savor each bite, enjoying the warmth of togetherness.

Tips for the Perfect Green Bean Casserole

• Fresh vs. Frozen: While fresh green beans offer great flavor and texture, frozen green beans can save you time while still tasting delicious.

  
  

• Customize Your Seasonings: Feel free to experiment with herbs and spices. For example, adding garlic powder, onion powder, or a hint of nutmeg can elevate your casserole's flavor profile.

  
  

• Make It Ahead of Time: If you're pressed for time on, prepare the casserole a day in advance. Just assemble everything without the fried onion topping, cover it, and refrigerate. On the day, simply bake it and add the topping during the last few minutes.

  
  

• Healthier Alternatives: Consider using low-fat cream of mushroom soup or substituting Greek yogurt for some creaminess. You can also use whole grain breadcrumbs instead of fried onions for a crunchy topping that’s a bit healthier.

  
  

Final Thoughts

Green bean casserole is more than just a side dish; it represents togetherness during the Thanksgiving holiday. With its creamy texture, savory flavor, and crunchy topping, it’s no surprise this dish is a favorite for many families. By following the simple steps outlined in this post, you can create a delicious green bean casserole that will surely impress your guests and become a staple at your Thanksgiving table for years to come.

As you gather around the table this Thanksgiving, take a moment to appreciate the love and effort that goes into each dish. Whether you are making green bean casserole for the first time or have made it many times, remember that the true joy comes from sharing a meal with your loved ones. Happy Thanksgiving!

I hope this low sodium green bean casserole becomes a new favorite in your home. It proves that eating heart-healthy doesn't mean sacrificing the flavors you love!

Do you have a favorite low sodium holiday side dish? Share your thoughts in the comments below!

A delicious low sodium green bean casserole ready to be served