Green Bean Casserole Makeover – Super Healthy Kids
Fresh, bright, and always a comfort food, my Healthy Green Bean Casserole is a delicious side dish at Thanksgiving or any meal that you need an amazing side dish for! What is the green bean casserole dish? I remember eating a pot of green beans growing up and thought it was so delicious - which […]

Fresh, bright, and always a comfort food, my Healthy Green Bean Casserole is a delicious side dish at Thanksgiving or any meal that you need an amazing side dish for!

Casserole of green beans in a white baking dish with a wooden spoon for serving

What is the green bean casserole dish?

I remember eating a pot of green beans growing up and thought it was so delicious - which I'm sure it was! The traditional green bean casserole is made with canned green beans, canned cream of mushroom and fried onions. The original recipe was on the back of a can of Campbell's Cream of Mushroom soup. I didn't even know fresh green beans were a thing until later in life when we started growing them in our garden.

Fresh green beans are a serious game changer. The traditional casserole dish with green beans is rich, heavy and very salty. My version is light, fresh and so good!

casserole of green beans in a white baking dish

How to make a green bean casserole dish

The star of this dish is obviously the green beans. Everyone loves their green beans cooked a little differently. Some like them a little crisp, some like them soft and everywhere in between. The way you cook your green beans for this recipe will be determined by the texture you like your green beans.

If you prefer them a little more crisp: blanch in boiling water for 5 minutes. If you prefer them on the softer side: cook in your Instant Pot for “0” minutes. You can also boil them for over 10 minutes for a softer green bean if you don't have an instant pot.

Once your green beans are cooked, you will prepare the sauce. For this recipe, you'll make a homemade cream of mushroom soup. You can find the recipe and how to make it on this post. Once your sauce is made, you can add your grated cheese to it. Mix the sauce with the green beans in your baking dish.

Finally, prepare the crispy onion filling. Melt the butter in a sauté pan and sauté the onion until tender. Remove the onion to a plate, then add the remaining butter to your pan and brown the panko. Add a little salt and pepper.

Now is the time to come together! Place your cooked green beans in a 9 × 13-inch baking dish and pour the cream of mushroom sauce over it. Stir well to coat the green beans. Then sprinkle the crunchy onion filling on top and put it in the oven to bake.

Portion of green bean casserole on a white plate with a blue checkered cloth underneath

Why are green beans healthy?

Green beans are a great vegetable to include in your family's diet! Green beans are a good source of:

  • Copper
  • Vitamin B1
  • Chromium
  • Calcium
  • Potassium
  • Niacin
  • and even protein!

Can you make a green bean casserole dish ahead of time?

Yes! You can make the majority of this pan ahead of time, so if you're cooking a lot of other things for Thanksgiving or a big meal, the majority of the work is done.

You basically make the entire casserole dish except for the crunchy onion garnish. You will want to do this right before you cook it. Follow the rest of the instructions accordingly.

Casserole of green beans close-up photo in a white baking dish with a wood soon
Casserole of green beans in a white baking dish with a wooden spoon for serving
  • 1 delivered green beans cut

sauce

  • 5 tablespoon Butter
  • 2 tablespoon flour
  • 1 Chopped off chicken broth
  • 1 Chopped off Milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoon chopped onion
  • 2 cups mushrooms chopped
  • 1 Chopped off grated cheese of your choice

Crunchy onion filling

  • 2 tablespoon Butter
  • 1 small onion
  • 1 Chopped off panko breadcrumbs
  • Preheat the oven to 375 ° F.

  • Rinse and cut the green beans. Cook to your texture preferences. For a crispier green bean, boil for 5 minutes. For a softer green bean, boil for 10 minutes or cook in the Instant Pot for “0” minutes. Once cooked, place the green beans in a 9 × 9 baking dish.

sauce

  • Melt the butter in a saucepan over medium-low heat. Stir in the flour and continue to whisk until the mixture is smooth and bubbly, making a roux.

  • Remove the pot from the heat and slowly add the chicken broth and milk, whisking continuously. Whisk until blended, then return to the heat. Add 2 tablespoons of chopped onion and all the mushrooms.

  • Bring to a gentle boil and simmer for 5 to 10 minutes, until thickened. The mixture will continue to thicken as it cools. Salt and pepper to taste. Stir in the grated cheese until melted.

Crispy onion filling

  • Sauté onions in 1 tablespoon of butter until tender. Reserve the onions.

  • In the same pan, add the rest of the butter and brown the panko until golden brown. Mix the onions and the panko.

  • It's time to get together! Combine the creamy sauce and green beans and place them in your baking dish. Sprinkle the crispy onion garnish on top.

  • Place in the oven, uncovered, and bake for 25 to 30 minutes, until the top is golden brown. Serve hot.

Calories: 205kcal | Carbohydrates: 27g | Protein: 8g | Fat: 9g | Saturated fat: 3g | Cholesterol: 14mg | Sodium: 643mg | Fiber: 6g | Sugar: 9g


Take charge. Children crave limits, which help them understand and manage an often confusing world. Show your love by setting boundaries so your kids can explore and discover their passions safely.

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Don’t try to fix everything. Give young kids a chance to find their own solutions. When you lovingly acknowledge a child’s minor frustrations without immediately rushing in to save her, you teach her self-reliance and resilience.

Pick your battles. Kids can’t absorb too many rules without turning off completely. Forget arguing about little stuff like choices and occasional potty language. Focus on the things that really matter -- that means no hitting, rude talk, or lying.

Play with your children. Let them choose the activity, and don’t worry about rules. Just go with the flow and have fun. That’s the name of the game.

Read books together every day. Get started when he’s a newborn; babies love listening to the sound of their parents’ voices. Cuddling up with your child and a book is a great bonding experience that will set him up for a lifetime of reading.

Schedule daily special time. Let your child choose an activity where you hang out together for 10 or 15 minutes with no interruptions. There’s no better way for you to show your love.

Encourage daddy time. The greatest untapped resource available for improving the lives of our children is time with Dad -- early and often. Kids with engaged fathers do better in school, problem-solve more successfully, and generally cope better with whatever life throws at them.

Make warm memories. Your children will probably not remember anything that you say to them, but they will recall the family rituals -- like bedtimes and game night -- that you do together.

Be the role model your children deserve. Kids learn by watching their parents. Modeling appropriate, respectful, good behavior works much better than telling them what to do.

Fess up when you blow it. This is the best way to show your child how and when she should apologize.

Take charge. Children crave limits, which help them understand and manage an often confusing world. Show your love by setting boundaries so your kids can explore and discover their passions safely.

Live a little greener. Show your kids how easy it is to care for the environment. Waste less, recycle, reuse, and conserve each day. Spend an afternoon picking up trash around the neighborhood.

Always tell the truth. It’s how you want your child to behave, right ? Kiss and hug your spouse in front of the kids. Your marriage is the only example your child has of what an intimate relationship looks, feels, and sounds like. So it’s your emploi to set a great standard.

Give appropriate praise. Instead of simply saying, ' You’re great, ' try to be specific about what your child did to deserve the positive feedback. You might say, ' Waiting until I was off the phone to ask for cookies was hard, and I really liked your patience. '

Cheer the good stuff. When you notice your child doing something helpful or nice, let him know how you feel. It’s a great way to reinforce good behavior so he’s more likely to keep doing it.

Gossip about your kids. Fact : What we overhear is far more potent than what we are told directly. Make praise more effective by letting your child ' catch ' you whispering a compliment about him to Grandma, Dad, or even his teddy.

Give yourself a break. Hitting the drive-through when you’re too tired to cook doesn’t make you a bad mère.

Trust your mommy gut. No one knows your child better than you. Follow your instincts when it comes to his health and well-being. If you think something’s wrong, chances are you’re right. Just say ' No. ' Resist the urge to take on extra obligations at the office or become the Volunteer Queen at your child’s school. You will never, ever regret spending more time with your children.

Don’t accept disrespect from your child. Never allow her to be rude or say hurtful things to you or anyone else. If she does, tell her firmly that you will not tolerate any form of disrespect. Pass along your plan. Mobilize the other caregivers in your child’s life -- your spouse, grandparents, daycare worker, babysitter -- to help reinforce the values and the behavior you want to instill. This includes everything from saying thank you and being kind to not whining.

Ask your children three ' you ' questions every day. The art of conversation is an important social skill, but parents often neglect to teach it. Get a kid going with questions like, ' Did you have fun at school ? ' ; ' What did you do at the party you went to ? ' ; or ' Where do you want to go tomorrow afternoon ? ' Teach kids this bravery trick. Tell them to always notice the color of a person’s eyes. Making eye contact will help a hesitant child appear more confident and will help any kid to be more assertive and less likely to be picked on.

Acknowledge your kid’s strong emotions. When your child’s meltdown is over, ask him, ' How did that feel ? ' and ' What do you think would make it better ? ' Then listen to him. He’ll recover from a tantrum more easily if you let him talk it out.

Show your child how to become a responsible citizen. Find ways to help others all year. Kids gain a sense of self-worth by volunteering in the community. Don’t raise a spoiled kid. Keep this thought in mind : Every child is a treasure, but no child is the center of the universe. Teach him accordingly.

Talk about what it means to be a good person. Start early : When you read bedtime stories, for example, ask your toddler whether characters are being mean or nice and explore why. Explain to your kids why values are important. The simple answer : When you’re kind, generous, honest, and respectful, you make the people around you feel good. More important, you feel good about yourself.

Set up a ' gratitude circle ' every night at dinner. Go around the table and take turns talking about the various people who were generous and kind to each of you that day. It may sound corny, but it makes everyone feel good.

Serve a food again and again. If your child rejects a new dish, don’t give up hope. You may have to offer it another six, eight, or even 10 times before he eats it and decides he likes it. Avoid food fights. A healthy child instinctively knows how much to eat. If he refuses to finish whatever food is on his plate, just let it go. He won’t starve.

Eat at least one meal as a family each day. Sitting down at the table together is a relaxed way for everyone to connect -- a time to share happy news, talk about the day, or tell a silly joke. It also helps your kids develop saine eating habits. Let your kids place an order. Once a week, allow your children to choose what’s for dinner and cook it for them.

Say ' I love you ' whenever you feel it, even if it’s 743 times a day. You simply can not spoil a child with too many mushy words of affection and too many smooches. Not possible. Keep in mind what grandmoms always say. Children are not yours, they are only lent to you for a time. In those fleeting years, do your best to help them grow up to be good people. Savor the instants. Yes, parenthood is the most exhausting job on the planet. Yes, your house is a mess, the laundry’s piled up, and the dog needs to be walked. But your kid just laughed. Enjoy it now -- it will be over far too fast.

Teach your baby to sign. Just because a child can’t talk doesn’t mean there isn’t lots that she’d like to say. Simple signs can help you know what she needs and even how she feels well before she has the words to tell you -- a great way to reduce frustration. Keep the tube in the family room. Research has repeatedly shown that children with a TV in their bedroom weigh more, sleep less, and have lower grades and poorer social skills. P. S. Parents with a television in their bedroom have sex less often. Get kids moving. The latest research shows that brain development in young children may be linked to their activity level. Place your baby on her tummy several times during the day, let your toddler walk instead of ride in her stroller, and create opportunities for your older child to get plenty of exercise.

Get your kids vaccinated. Outbreaks of measles and other diseases still occur in our country and throughout the world. Protect that smile. Encouraging your kid to brush twice a day with a dab of fluoride toothpaste will guard against cavities. Be averti about safety. Babyproof your home thoroughly, and never leave a child under 5 in the tub alone. Make sure car seats are installed correctly, and insist that your child wear a helmet when riding his bike or scooter. Listen to the doc. If your pediatrician thinks your kid’s fever is caused by a virus, don’t push for antibiotics. The best medicine may be rest, lots of fluids, and a little TLC. Overprescribing antibiotics can cause medical problems for your child and increase the probabilités of creating superbugs that resist treatment.

Keep sunblock next to your kid’s toothpaste. Apply it every day as part of the morning routine. It’ll become as natural as brushing her teeth. Put your baby to bed drowsy but still awake. This helps your child learn to soothe himself to sleep and prevents bedtime problems down the line. Know when to toilet train. Look for these two signs that your child is ready to use the potty : He senses the urge to pee and poop ( this is different from knowing that he’s already gone ), and he asks for a diaper change.

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