Low FODMAP Green Bean Casserole
Ingredients
MAKE GLUTEN FREEServings:
(small side serves)CASSEROLE FILLING
400
green beans (ends trimmed)
100
canned champignon mushrooms (drained & rinsed)
20
green onions/scallions (green leaves only, finely sliced)*
2
fresh parsley (finely chopped)
2
butter or dairy free spread*
2
gluten free all purpose flour*
250
low FODMAP milk*
250
low FODMAP chicken stock/vegetable stock*
1
black pepper*
TO TOP
57
colby, cheddar or vegan cheese (grated)*
29
gluten free breadcrumbs*
1
fresh parsley (finely chopped for serving)
1
green onions/scallions (green leaves only, finely chopped for serving)*
Low FODMAP Green Bean Casserole
This low FODMAP green bean casserole has been a hotly requested recipe! Think light and creamy mushroom sauce, tender green beans and a cheesy bread crumb topping. It’s the perfect holiday side dish and can easily be made gluten free and dairy free.
Unfortunately, crispy onions are high FODMAP so I couldn’t replicate that part of the traditional green bean casserole - so bake these on the side if you have family members who can’t live without them.
Dairy Free & Vegan Option: Use a vegan cheddar cheese instead and a plant based milk like unsweetened rice milk. Also if you are vegan use a low FODMAP vegetable stock.
FODMAP Note On Mushrooms: Yes this recipe uses mushrooms. Most mushrooms are high FODMAP and need to be avoided until you test your tolerance to mannitol. However, canned champignon mushrooms (you can often find these at Asian Grocery Stores) or oyster mushrooms are low FODMAP. You can use either of these in the recipe.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(small side serves)CASSEROLE FILLING
400
green beans (ends trimmed)
100
canned champignon mushrooms (drained & rinsed)
20
green onions/scallions (green leaves only, finely sliced)*
2
fresh parsley (finely chopped)
2
butter or dairy free spread*
2
gluten free all purpose flour*
250
low FODMAP milk*
250
low FODMAP chicken stock/vegetable stock*
1
black pepper*
TO TOP
57
colby, cheddar or vegan cheese (grated)*
29
gluten free breadcrumbs*
1
fresh parsley (finely chopped for serving)
1
green onions/scallions (green leaves only, finely chopped for serving)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
148
Fat
7.8g
Saturates
2.6g
Protein
5g
Carbs
15.7g
Sugars
5.4g
Fibre
2.7g
Salt
0.4g
Iron
1.4mg
Calcium
159.9mg
Calories
120
Fat
6.1g
Saturates
1.5g
Protein
4.3g
Carbs
13.2g
Sugars
4.2g
Fibre
2.7g
Salt
0.5g
Iron
1.4mg
Calcium
175.7mg
Calories
148
Fat
7.8g
Saturates
2.6g
Protein
5g
Carbs
15.7g
Sugars
5.4g
Fibre
2.7g
Salt
0.4g
Iron
1.4mg
Calcium
159.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place a large saucepan of hot water on to boil (you’ll use this to blanch your green beans).
- Preheat the oven to 190ºC (375ºF) bake function and grease a 20 cm (8 inch) square casserole dish (this size dish makes 6 serves).
- Trim the ends off the green beans. Drain the canned champignon mushroom, rinse the mushrooms under running water, then drain again. Slice the mushrooms into quarters. Finely slice the spring onion/scallion leaves and fresh parsley.
- Once the water in the saucepan is boiling, add the green beans and allow to cook for 3 minutes. They should go bright green and be just tender. Drain the green beans and immediately place in a bowl of super cold water - this will stop them from cooking any further.
- Place a medium saucepan over medium heat. Add the dairy free spread or butter and fry the sliced mushrooms and spring onion/scallions for 2 minutes. Stir through the flour and allow to cook for 1 minute (keep stirring so it doesn’t stick or brown). Then slowly start to stir in the milk. Let the sauce thicken with each splash. Repeat this process with the stock. Once the sauce is thick, add the parsley and season generously with black pepper. Taste and add a little bit of salt if needed. You want this sauce to taste like a light and creamy mushroom soup.
- Drain the green beans and transfer them to the casserole dish. Mix through the creamy mushroom sauce. Then top with grated cheese and bread crumbs.
- Bake in the oven for 15 minutes, then grill/broil the top of the casserole under the oven grill for 3 to 4 minutes until golden. Serve this low FODMAP green bean casserole hot with an extra sprinkle of fresh parsley and spring onion/scallion leaves on top.
Buying Tips
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
