Real talk, I’ve never been a big green bean casserole fan before. Compared to all of the other amazing Thanksgiving side dishes out there it just seemed sort of…meh.

Not to mention it’s traditionally laden with digestive-disrupting dairy, inflammatory gluten, and processed vegetable oils, all of which aren’t great for balanced hormones and optimized health.

But after receiving a ton of requests for a vegan gluten-free green bean casserole recipe, I knew it was time to attempt a healthy version of this classic side dish. And I’ve gotta say…I kind of think I nailed it.

I love that this recipe is hearty, cozy, creamy, crunchy and flavorful, while highlighting some major hormone-healthy vegetables. It’s a great way to sneak in additional fiber and antioxidants to help you balance out everything else on your Thanksgiving plate. Snag all the details and recipe below.

HORMONE BALANCING VEGAN GLUTEN-FREE GREEN BEAN CASSEROLE INGREDIENTS

+ GREEN BEANS

Green Beans are an excellent plant source of iron and folic acid, both important nutrients for optimal fertility and a healthy menstrual cycle and pregnancy.

+ MUSHROOMS

Mushrooms are loaded with B vitamins, a crucial nutrient for fertility, energy and overall hormone balance. They’re also a great source of beta glucan, a type of fiber that works to keep blood sugar balanced, which is essential for healthy hormones.

+ SHALLOT & ONION

Both shallots and onions belong to the Allium genus, which contain antioxidants and sulfur compounds that work to fight inflammation, balance blood sugar (especially beneficial for women with PCOS) and boost digestive health.

VEGAN GLUTEN-FREE GREEN BEAN RECIPE SWAPS

+ SWAP THE HOMEMADE CRISPY FRIED ONIONS 

If you wanna cut down on time, you can opt to purchase vegan and gluten-free packaged crispy fried onions, just note these contain vegetable oils that make it less of a hormone-healthy option.

+ SWAP THE NUT MILK

If you’re not a fan of almond or coconut milk (or nut-free) you can also use unsweetened oat milk.

+ TO GIVE IT A VEGAN CHEESY FLAVOR

Add in some vegan cheese to the sauce to up the cheesy factor. I like this brand.

VEGAN GLUTEN-FREE GREEN BEAN CASSEROLE HORMONE HEALTH TIPS

+ MAKE YOUR FRIED ONIONS IF POSSIBLE

I searched high and low, but unfortunately was unable to find ANY packaged gluten-free vegan fried onions that didn’t use inflammatory vegetable oils. Thus, if you’re able to add in this extra step, it will truly elevate both the flavor profile and health factor.

+ USE CLEAN NON-DAIRY MILKS

Many non-dairy milks contain gums and emulsifiers, vegetable oils and added sugar, all of which can disrupt gut health, provoke inflammation and disrupt hormones as a result. I like this brand if using almond and this if opting for coconut milk.

+ BUY ORGANIC GREEN BEANS + MUSHROOMS

This ensures you’re not buying produce sprayed with hormone-disrupting pesticides and chemicals, plus they taste better!

MORE VEGAN GLUTEN-FREE THANKSGIVING RECIPES 

+ HEALTHY MAPLE MOLASSES GLAZED BRUSSELS SPROUTS

+ ROASTED PUMPKIN SALAD WITH MAPLE TAHINI DRESSING

+ GLUTEN-FREE DAIRY-FREE THANKSGIVING STUFFING

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Vegan Gluten-Free Green Bean Casserole

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This vegan + gluten-free green bean casserole is an elevated and delicious healthy take on a classic Thanksgiving side dish.

PREP TIME:	TOTAL TIME:
00:00 Mins	01:00 Hours

• Author: Lauren Chambers

• Servings: 8-12

• Recipe Type: side dish

• Cuisine: American

Ingredients

For The Green Bean Filling:

• 3 cups fresh green beans, ends trimmed
• 2 1/2 cups sliced cremini or bella baby mushrooms
• 6 tbsp vegan butter, divided (I like this brand)
• 6 cloves garlic, minced
• 2/3 cup gluten-free all purpose flour 
• 1 tbsp arrowroot starch 
• 2 cups vegetable broth
• 2 cups unsweetened almond or coconut milk 
• 2 tbsp fresh thyme
• 2 tsp sea salt
• black pepper to taste
• Optional 1/2 cup vegan parmesan cheese

For the Homemade Crispy Fried Onions:

• 1/2 cup avocado or coconut oil
• 6 medium shallots, peeled and thinly sliced
• 1 tsp sea salt

Instructions

1. Preheat oven to 350 F.
2. Bring a large pot of salted water to a boil. Add green beans and blanche for 2-3 minutes, until bright green. Drain and set aside.
3. Next, heat 2 tbsp of your vegan butter on a large stove-top skillet over medium-high heat. Once butter is melted add in the sliced mushrooms, 1 tbsp of fresh thyme, 1 tsp of sea salt and black pepper. Cook, stirring occasionally until the mushrooms are fragrant and golden brown, about 5 minutes. Remove from the pan and set aside in a bowl once cooked.
4. In the same skillet you cooked the mushrooms, add in the additional 4 tablespoons of vegan butter and minced garlic and melt over medium heat. Once butter melts, whisk in your gluten-free flour and arrowroot starch and cook for 30 seconds until a paste forms, then slowly add 2 cups of the broth, followed by the 2 cups of almond or coconut milk, while you continue to vigorously whisk away any lumps.
5. Once smooth, increase heat, and bring mixture to a boil, then reduce heat and simmer for 5 minutes stirring every so often until sauce thickens up a bit, similar to a gravy.
6. Once thick, turn off the heat and stir in the other tbsp fresh thyme, 1 tsp sea salt and black pepper. You have the option to add in your vegan parmesan cheese here as well. Set mixture aside once well combined.
7. Add your blanched green beans and cooked mushrooms to a 9×13 inch baking pan and toss well. Pour gravy mixture over the veggies evenly.
8. Cover the casserole with foil and bake for 25-30 minutes at 350 F.
9. While green bean casserole mixture is baking, make your homemade crispy fried onions by adding your coconut or avocado oil to a medium nonstick stovetop skillet and heat over medium high heat.
10. Working in batches, add your thinly sliced shallots and fry until golden and crisp, 2-3 minutes total. Remove with a slotted spoon and drain on a paper-towel lined plate, seasoning with sea salt and pepper. Set aside until green bean casserole is done cooking, then top and serve.

Notes

Store in an air-tight glass container in the fridge for up to five days.

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