A classic great tasting Low Sodium Green Bean Casserole can now easily be back on your plate with just a few extra minutes of prep time. Not only great for a holiday meal, but it also makes a great side dish for just about any meal.
In my pre-LoSo days, I used to make this casserole all the time to go with chicken, pork chops, meatloaf and even a plain burger dinner. Lately looking back now, it seems to have just faded away, forgotten in my meal repertoire.
But realizing a hankering for it again, along with an effort to get more veggies in my diet, I was ready to make this a low sodium side dish again. Don’t think this awesome casserole is just for the holidays since it is such a great side dish with so many other meals and is great for leftovers!
|Typical sodium amount per serving||480+mg|
|Sodium per serving for this recipe||49mg|
|Calories per serving||51|
Sodium comparison of Low Sodium Green Bean Casserole.
Overall most recipes average almost 500mg of sodium per serving. Mostly, that is due to the use of regular salted mushroom soup, green beans and fried onions.
But with a few changes to the ingredients and using my Low Sodium French Fried Onions, you can enjoy this favorite casserole that has just 50mg sodium per serving. Quite a significant sodium savings!
The main ingredients for Low Sodium Green Beans
Green Beans – I used un-salted canned cut green beans for this low sodium side dish. I personally like cut green beans but you can use the un-salted canned French-style cut beans if you wish.
Fresh or (thawed) frozen green beans may also be used for this recipe. A couple of frozen green bean bags I looked at had 0mg per serving, but be sure to check the label just in case! Either one will need to be cooked tender first, follow the directions on the package.
Mushroom Soup – I fully encourage you to use my Low Sodium Cream of Mushroom Soup recipe that I have debuted before. It only takes a few minutes to make and has great flavor.
But since Campbell’s has come out with an unsalted added version recently, I decided to try it in this recipe. To be honest, I found it to kinda bland right out of the can. I had to add in extra mushrooms and spices to get what I thought was a decent flavor.
The sodium levels between the two are nearly identical. But, while it may be a small time-saver on its own for a base soup, the extra few minutes to make my mushroom soup recipe is well worth it.
Milk – A heavier milk will help to make a creamier casserole. Though 2% milk will also produce decent results. I like using buttermilk but it is not something I regularly keep in my fridge since I really don’t use it that often. So I often make my own buttermilk substitute. It is super easy to make. Just add 1 tablespoon vinegar or lemon juice to 1 cup of 2% milk and let sit while preparing the other ingredients. I like to use apple cider vinegar.
Spices – I listed my favorite spices in the recipe but feel free to try your own favorites.
Optional casserole ingredients
French’s Crispy Fried Onions – Probably everyone’s favorite part of a green bean casserole, right? By using my easy Low Sodium French Fried Onions recipe you don’t have to worry about the high sodium content of the store-bought brand.
4C Salt Free Seasoned Bread Crumbs – (Optional) I like sprinkling crumbs on top for a little more crunch factor. With 0mg sodium added, why not?
How to make Low Sodium Green Bean Casserole
Making low sodium green bean casserole is super easy to make mixing ingredients together in just a few simple steps!
Whisk cream of mushroom soup with buttermilk until smooth.
Mix in Low Sodium Worcestershire Sauce and spices.
Add in diced mushrooms if using the unsalted mushroom soup.
Fold in green beans till well covered.
Add one (1) loose cup of Low Sodium Fried Onions and slowly mix in.
Bake 350° F for 30 minutes. Remove from the oven and stir carefully.
Then sprinkle with (optional) bread crumbs and remaining LoSo fried onions to the top. Bake further for an additional 5-10 minutes until golden brown and bubbly.
Frequently Asked Questions
Yes, green bean casserole can be made ahead of time. Assemble as directed, without the bread crumbs and fried onions on top. Cover tightly with plastic wrap or foil and place in the refrigerator for up to two days.
Allow to come to medium room temperature (not cold) and bake according to directions. Finally, finish topping with the bread crumbs and fried onions.
Please let me know how this Low Sodium Green Bean Casserole turns out for you in the comments and a rating! I’m always eager for your feedback and hope my recipes turn out amazing for you. You can follow me on Facebook and Pinterest also, to hear about new recipes.
Low Sodium Green Bean Casserole
- 2 14.5oz cans cut green beans no salt added, drained, optional French cut may be used too.
- 1 10.5oz can Campbell's Unsalted Cream of Mushroom Soup or 1 ½ cups of my Low Sodium Cream of Mushroom Soup
- 1 4oz can Mushrooms no salt added – drained and diced or use fresh shrooms
- 3/4 cup 2% milk for buttermilk
- 1 Tablespoon vinegar for buttermilk
- 1 teaspoon Mrs. Dash Original Table Blend no salt
- 1 Tablespoon pre-minced garlic
- 1 teaspoon Lea & Perrins Low Sodium Worcestershire Sauce
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground nutmeg
- 1/3 cup 4C Seasoned Salt Free Bread Crumbs optional
- 1 1/2 cup of my Low Sodium French Fried Onions, divided See link here
- Preheat oven to 350° F and have a 8 X 8 baking dish on hand to mix & bake ingredients.
- Mix milk and vinegar and let stand while preparing and measuring other ingredients.
- Combine no salt cream of mushroom soup with buttermilk substitute, whisk smooth and add and mix spices, garlic and Lo-So Worcestershire sauce. Add mushrooms and green beans and combine completely
- Fold in 3/4 cup of my Low Sodium Fried Onions.
- Bake 350° F for 30 minutes. Remove from oven and carefully stir.
- Add bread crumbs, then remaining fried onions to the top and bake an additional 10 minutes until golden brown.
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.