This low FODMAP green bean casserole features crispy fennel in place of onions, and a gluten- and dairy-free cream of chicken soup in place of the traditional canned cream of mushroom!
Green bean casserole has always been one of my favorite Thanksgiving foods, though my mom also made it regularly throughout the year. I mean what’s not to love about my favorite vegetable covered in creamy sauce, topped with cheese and crispy fried onions? When I went gluten free, we couldn’t use the traditional canned cream of mushroom soup anymore and began making our own, so green bean casserole got even better! However, going low FODMAP presented a lot of challenges. After all, how do you make green bean casserole without mushrooms, dairy, or onions?
While I’m fully an advocate of being less-strict on holidays like Thanksgiving and eating the comfort foods that you love instead of feeling deprived and missing out on the holiday or feeling deprived, I have also found I enjoy having at least a few safer options around so I don’t wind up feeling too bad. This casserole satisfies my green bean casserole cravings but also keeps my stomach happy, and everyone at the table will enjoy it!
A few years ago, I discovered fennel for the first time. It has a very mellow, slightly sweet quality that is similar to caramelized onions – and they look just like them too! So, I decided to fry up some fennel and toss it with finely chopped green onions in lieu of the traditional fried onion topping. For the sauce, I made a simple cream of chicken-style soup instead of cream of mushroom to keep it low FODMAP. I recommend using either coconut milk from a carton or coconut milk creamer like this one for best results and no coconut taste, full-fat coconut milk should work in a pinch as well. You can also add cheese to the top of this casserole if you tolerate it!
If you’re looking for more Thanksgiving recipes, check out my round-up here!
Low FODMAP Green Bean Casserole
This green bean casserole is gluten free and low FODMAP, super creamy, and topped with crispy fried fennel.
- 16 ounces green beans, haricot vert preferred
- 1 bulb fennel, thinly sliced
- 1/3-1/2 cup avocado oil (or other high heat oil)
- 2 tablespoons butter
- 1.5 tablespoons gluten free flour (I like Cup4Cup or Bob's Red Mill 1 to 1)
- 3/4 cup chicken stock
- 3/4 cup coconut milk creamer (may substitute coconut milk from the carton or canned, full-fat coconut milk)
- 1/2-1 teaspoon coarse salt, to taste
- 1/4 teaspoon black pepper
- 1 teaspoon chopped fresh thyme
- 1/4 cup green onion, minced
Preheat the oven to 350F.
Heat the avocado oil over medium-high heat in a small saute pan, ensuring oil is 1/2 inch deep. Once oil is hot, add the fennel, working in batches. Cook 6-8 minutes, until completely browned, keeping a close watch so it doesn't burn.
Bring a large pot of water to boil and add the green beans. Boil for 3 minutes then remove and drain in a colander. Let cool then dry off with a tea towel.
In a medium-sized saucepan, melt the butter, then add the flour. Whisk together and cook for about one minute, continuously mixing, until it browns slightly and bubbles. Whisk in the chicken stock slowly to ensure the mixture doesn't lump together. Then, pour in milk to desired consistency. The soup should be slightly thinner than gravy. If it is too thick, add additional milk and chicken stock. Whisk in salt, pepper, and thyme.
Mix the pre-cooked green beans with the cream of chicken soup. Place in an 8x8 casserole dish and top with chopped green onions, crispy fennel, and cheese, if desired.
Bake for 30 minutes, then remove from the oven and let cool at least 5 minutes before serving.
For Paleo: Instead of making the butter/flour mixture, combine 1 tablespoon tapioca starch with 1 tablespoon water and add it to the simmering milk/water mixture. Whisk and let cook for a 2-3 minutes until thickened. Add additional tapioca starch 1 teaspoon at a time until desired thickness is achieved.