Low Fodmap Green Bean Casserole​ Recipe

Honestly, green bean casserole always sounds like a good idea, but the usual version is a gut bomb — onions, cream of mushroom, mystery topping. This one skips all the FODMAP triggers and still ends up warm, creamy, crunchy. You’d never know it’s low FODMAP. Legit.

This version feels just like the classic holiday side, but without the pain after. No onions — just scallion greens. No dairy overload either. You get that creamy base from lactose-free milk or safe plant milk. Mushrooms add umami, almonds and gluten-free breadcrumbs give the crunchy top.

Everything bakes together into one of those cozy, belly-happy dishes. It’s safe. Simple. Feels special but not hard to make.

Jump to Recipe

Ingredients Needed:

• 1 16 oz. bag frozen cut green beans: soft texture, low FODMAP when portioned.
• ¼ tsp salt: just a touch to wake things up.
• 3 tbsp butter or margarine: adds richness, use dairy-free if needed.
• ½ bunch scallions (green parts only): onion flavor without the FODMAPs.
• 1 cup water: broth base.
• 1½ tsp FODY Chicken Soup Base: low FODMAP flavor boost.
• ½ cup lactose-free milk: creamy and safe — or use almond/coconut milk.
• 2½ tbsp gluten-free flour: thickens the sauce.
• 1 – 4 oz. can mushrooms (stems/pieces): drained, portioned for safety.
• ¼ tsp black pepper: optional — skip if sensitive.
• ¼ cup gluten-free breadcrumbs: crunchy topping.
• ¼ cup sliced almonds: texture, flavor, and totally gut-friendly.

How To Make Low FODMAP Green Bean Casserole:

Cook the Green Beans:
Toss beans, salt, and ¾ cup water in a saucepan. Bring it up to a boil, then lower and simmer covered ~8 min ‘til just tender. Drain and set aside.

Make the Creamy Base:
In a skillet, melt 2 tbsp of butter. Toss in the scallion greens — sauté ~2 min just to soften. Pour in water and FODY soup base. Simmer low. In a separate bowl, whisk milk and flour ‘til smooth. Slowly stir that into the skillet. Keep stirring — sauce thickens in a few minutes.

Mix & Assemble:
Pull skillet off heat. Stir in the mushrooms, black pepper (if using), and the cooked beans. Mix well. Scoop everything into a greased casserole dish.

Top & Bake:
Melt last 1 tbsp butter, mix it with breadcrumbs and almonds. Sprinkle over casserole. Bake uncovered at 350°F for 30 min, ‘til golden and bubbly.

Recipe Tips:

• Always use green scallion parts — white ends = high FODMAP.
• Double-check canned mushroom portion sizes — too much = risky.
• Gluten-free breadcrumbs vary — go plain if possible.
• You can prep the sauce a day ahead, just don’t mix with beans until baking time.

How to Store & Reheat:

Room Temperature: No more than 1 hour.
Fridge: In airtight container, 3–4 days max.
Freezer: Not ideal — texture goes soft when thawed.

Nutrition Facts (Approx. per serving):

• Calories: 160
• Sodium: 280mg
• Protein: 4g
• Fat: 10g
• Carbs: 13g
• Fibre: 2g
• Sugar: 2g

FAQs:

Is green bean casserole okay on a low FODMAP diet?
Yeah — as long as you skip onions and use approved subs like scallion greens and lactose-free milk.

Can I make this dairy-free too?
Totally. Just use margarine and almond or coconut milk instead of dairy options.

Do canned mushrooms work for low FODMAP?
Yes, in small amounts. Stick to one 4 oz can for the whole dish.

Can I prep this ahead of time?
Kinda. You can cook everything but wait to bake it until the day of — fresh topping goes on last minute.

Why no onion soup mix?
That stuff’s loaded with high FODMAP ingredients — best to avoid.