Low Fat Green Bean Casserole Recipe

This low fat green bean casserole transforms a heavy holiday staple into a lighter, everyday side dish that’s full of flavor but under 4 grams of fat per serving. It’s creamy, savory, and comforting—just like the classic—but skips the canned soup and fried onions for a fresher, heart-healthy version. Perfect for holiday tables or everyday dinners when you want a wholesome, veggie-forward side.

About This Recipe

This casserole delivers tender green beans in a creamy, herb-seasoned sauce with a crisp golden topping. The texture is velvety and rich without being greasy or heavy, and every bite is packed with flavor thanks to garlic, onion, and a hint of thyme.

It’s easy enough for a weeknight and elegant enough for Thanksgiving. You can assemble it ahead, and the ingredients are simple and affordable.

Why This Recipe Belongs in Your Diet

By swapping heavy cream and fried onions for nonfat Greek yogurt, low-sodium broth, and a light breadcrumb topping, this version slashes fat and sodium while boosting protein and fiber. Green beans are naturally low in calories and high in vitamins, making this a feel-good comfort side.

What You’ll Need (Ingredients)

We’re keeping the flavor deep and the fat low with fresh ingredients and smart substitutions.

• 1 pound fresh or frozen green beans, trimmed and halved: Blanch or steam until just tender for the best texture.
• 1/2 cup nonfat plain Greek yogurt: Replaces cream for a rich, tangy base.
• 1/2 cup low-sodium vegetable or chicken broth: Adds moisture and savory depth.
• 1/4 cup finely chopped onion: Builds flavor right from the start.
• 2 cloves garlic, minced: Adds sharp, fresh aroma and taste.
• 1 tablespoon whole wheat flour: Slightly thickens the sauce without butter.
• 1/2 teaspoon dried thyme: Lends a warm, earthy flavor that pairs perfectly with green beans.
• 1/4 teaspoon salt, 1/4 teaspoon black pepper: Adjust to taste.
• 1/4 cup whole wheat breadcrumbs (optional topping): For a crispy, golden finish.

How to Make Low Fat Green Bean Casserole

1. Preheat oven to 375°F (190°C). Lightly coat a small casserole dish with nonstick spray.
2. Cook the green beans: Blanch in boiling water for 3–4 minutes or steam until just tender. Drain and set aside.
3. Make the sauce: In a skillet over medium heat, sauté onion for 2–3 minutes until soft. Add garlic and cook for 30 seconds more.
4. Stir in flour and thyme, and cook for 1 minute to toast slightly.
5. Whisk in broth gradually until smooth, then simmer until thickened, about 2–3 minutes.
6. Remove from heat and stir in Greek yogurt, salt, and pepper until smooth.
7. Combine green beans and sauce in the baking dish and stir gently to coat.
8. Top with breadcrumbs and lightly spray with cooking spray for browning.
9. Bake for 20–25 minutes, until bubbly and golden on top.

Recipe Tips and Variations

• Use chopped mushrooms for an earthier flavor.
• Add a dash of Dijon mustard to the sauce for a tangy twist.
• Make it gluten-free by using cornstarch instead of flour and gluten-free breadcrumbs.
• Top with caramelized onions for a sweet-savory upgrade.

How to Store Leftovers

Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave until hot. To freeze, cool completely, then wrap tightly and freeze for up to 2 months.

Nutrition Facts

• Serving Size: 3/4 cup
• Calories: 95 kcal
• Fat: 3.8 g
• Carbohydrates: 9 g
• Protein: 6 g
• Sodium: 240 mg

Try More Recipes:

• Low-Fat Chicken Enchilada Casserole Recipe
• Low Fat Chicken and Broccoli Casserole Recipe
• Low-Fat Breakfast Casserole Recipe
• Low-Fat Tuna Noodle Casserole Recipe