Low FODMAP Green Bean Casserole

This Green Bean Casserole is the perfect low fodmap side dish for your Thanksgiving table! Made without using garlic or onion and completely gluten free, it’s just as tasty as the nostalgic version you’re used to but is gut friendly and much easier to digest. It whips up in around 30 minutes with just a few simple ingredients, so it’s the perfect easy side dish to bring this holiday season.

If you’ve always been a fan of green bean casserole and wondered if you could still enjoy it while following a low fodmap diet, then you’re going to love this recipe. This low fodmap green bean casserole tastes just like you remember, without all the additional gut-irritating ingredients.

You might also enjoy these other low fodmap side dishes, like these Truffle Mashed Potatoes or this Gluten Free Cornbread Stuffing, perfect for the Thanksgiving season.

Why You’ll Love This Green Bean Casserole

• It’s healthier & gut friendly. Traditionally green bean casserole is made using cream of mushroom soup and fried onion strings, two ingredients that aren’t very healthy or gut friendly. This low fodmap green bean recipe is made using easy to digest ingredients.
• It’s simple. Requiring only a few ingredients you’ll likely already have in your pantry and just about 30 minutes of your time to prepare, this is a simple low fodmap side dish to prepare.
• It is delicious. Just because it’s healthier and easier to digest does not mean this green bean casserole skimps on flavor!

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Low FODMAP Green Bean Casserole Ingredients & Tested Substitutions

• Green Beans. Fresh green beans are preferable, but frozen will do in a pinch.

• Broth. Chicken or veggie broth may be used. You can make your own low fodmap broth or use store bought. Be sure to look for brands that do not contain garlic & onion if you are extra sensitive.

• Infused Olive Oils. You will need garlic infused olive oil to make this green bean casserole. If you really miss onions & the flavor, I recommend also using shallot infused olive oil.

• Truffle Oil. White truffle oil or black truffle oil can be used and do a fantastic job of adding in the flavors that you’re missing from cream of mushroom soup, only much, much tastier!

• Butter. I prefer to use unsalted butter so I can control the amount of salt in the dish better, as I always add salt & pepper to taste when I cook. You can use salted butter if you prefer or vegan butter if you are vegan or avoiding dairy.

• Fresh Sage. It’s preferable to use fresh but if you only have dried, ground sage that will work as well.

• White Cheddar Cheese. I use white cheddar because I like how it pairs with the truffle flavor and it it also contains less lactose, but you may also use mozzarella cheese or a mixture of the two. You can also use vegan cheese if you are vegan or avoiding dairy.

• Panko Crumbs. I liked to use these gluten free panko crumbs. You can also use crushed almonds instead.

Low FODMAP Green Bean Casserole Step by Step Instructions

1. Prep. Pre-heat oven to 375F and grease a small casserole dish with olive oil spray.
2. Make the sauce. In a saucepan over medium heat, melt butter with garlic oil, shallot oil and truffle oil. Add in broth, brining to a boil.
3. Cook the green beans. Once broth is boiling, add in green beans, fresh sage, salt and pepper to taste. Reduce the heat to medium and cook green beans about 10 minutes.
4. Bake. Transfer to a baking dish using a slotted spoon, leaving behind some of the liquids, around 1/4 – 1/2 cup. Top with cheese and panko crumbs and bake for 20 minutes or until cheese begins to bubble and is golden brown.

Low FODMAP Green Bean Casserole FAQs

Are green beans low fodmap?

According to Monash University, green beans are low fodmap in a serving of about 75 grams, which is approximately 15 beans per meal. This means that anything larger than a 75 gram serving has the potential to cause digestive discomfort due to sorbitol.

Should I use fresh or frozen green beans?

Fresh green beans work best for this low fodmap side dish, however if you can only find frozen those will work too, you may just end up with a little extra liquid to leave behind before you’ve put the casserole in the oven. I do not recommend using canned green beans.

Where do I find infused olive oil?

I get both garlic infused olive oil and shallot infused olive oil from Fody Foods. You can find them in most grocery stores like Whole Foods or online through Amazon. The same goes for truffle oil. You can find it at most grocery stores or online through Amazon. I’ve linked each of the products in the ingredients section, above.

What to serve with low fodmap green bean casserole

This low fodmap side dish pairs perfectly with other fodmap friendly holiday favorites like:

• Gluten Free Cornbread Stuffing
• Truffle Mashed Potatoes
• Homemade Cranberry Sauce
• Fall Kale Salad
• Festive Cranberry Mocktail
• Pumpkin Pie Crumble Bars

Did you have a chance to make this recipe? If so, please leave me a 5 star rating & a review below. I always love and appreciate hearing from you!