cooking · Dinner

Green Bean Casserole

This year our youngest has a noticeable soy allergy (he had a round of back panel and blood tests done after he turned 5, to get a better base idea of what he was allergic to beyond what we already knew) We haven’t used canned soup bases in a long time, as they already were tricky for him, but one of my favorite tricks was soy sauce for as long as I can remember. However, I don’t miss soy sauce after I found coconut aminos last year. It’s just as tasty and a lot less salty.

The only downside is the casserole does contain wheat, to thicken. Suggestions at the end of the recipe to make this side dish gluten free.

Green Bean Casserole


  • 1 Tbsp olive oil
  • 8 ounces button or crimini mushrooms, finely chopped
  • 1 sweet onion, peeled and finely chopped
  • 1 Tbsp garlic, minced
  • 1 Tbsp whole wheat flour *
  • 1½ cups dairy milk or unsweetened coconut milk
  • 1 Tbsp dried parsley
  • 1 tsp coconut aminos
  • 1 tsp or 1 packet vegetable broth concentrate
  • ¼ tsp ground black pepper
  • 2 14.5 ounce no salt green beans, drained
  • 6 ounces fried onions


Preheat oven to 350°. Lightly oil a medium baking dish.

Heat a large saute pan over medium-high heat. Add in oil, mushrooms, and onion. Saute until tender, and mushrooms have released all their liquid. Add in garlic, cook for a minute.

Sprinkle on the flour, stir in till cooked (one to two minutes).

Slowly whisk in milk, parsley, aminos, broth concentrate, and pepper. Cook over medium heat, whisking often, until bubbling.

Take off the heat, stir in the beans and ¾ of the fried onions, transfer to baking dish and top with remaining onions.

Bake for 30 minutes.

Gluten-free options:

*Instead of wheat flour, use your favorite thickening choice. Oat flour, quinoa flour, even cornstarch or arrowroot will work.

Fried onions can be tricky when avoiding soy and wheat, read packages carefully.

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