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Low Sodium Green Bean Casserole

By: Bill
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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!

Serving green bean casserole
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Serving green bean casserole
Typical sodium amount per serving480+mg
Sodium per serving for this recipe49mg
Calories per serving51
Apporox. 3/4 cup serving size

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

Main low sodium ingredients for green bean casserole
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Main low sodium ingredients for green bean casserole

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?

Low Sodium Green Bean Casserole Pin Me!
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Low Sodium Green Bean Casserole Pin Me!

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!

Low sodium green bean casserole process shot 1
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Low sodium green bean casserole process shot 1

Whisk cream of mushroom soup with buttermilk until smooth.

Mix in Low Sodium Worcestershire Sauce and spices.

Low sodium green bean casserole process shot 2
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Low sodium green bean casserole process shot 2

Add in diced mushrooms if using the unsalted mushroom soup.

Fold in green beans till well covered.

Low sodium green bean casserole process shot 3
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Low sodium green bean casserole process shot 3

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.

Low sodium green bean casserole process shot 4
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Low sodium green bean casserole process shot 4

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

Can Green Bean Casserole be made ahead of time?

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.


Recommended Equipment & Ingredients For This Recipe.

See my whole Recommended Equipment & Ingredients shop page here
This section contains affiliate links to products I use and recommend.

Green bean casserole with fried onions
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Green bean casserole with 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

Written by: Bill
Low Sodium Green Bean Casserole is not just a holiday side dish. You can get more great tasting veggies in your diet and with everyone's favorite part, a crunchy LoSo fried onion topping. A great flavor side dish for almost any meal!
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Side Dish
Cuisine American
Servings 8
Calories 51 kcal

Ingredients
  

Preparation
 

  • 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.

Notes

Any style no salt added green beans can be used. I happen to like cut green beans but French cut or even prepared fresh beans may be used too. (About 4 cups. For fresh or frozen beans)

I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.

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Nutrition

Serving: 1gCalories: 51kcal (3%)Carbohydrates: 8.2g (3%)Protein: 1.7g (3%)Fat: 1.1g (2%)Saturated Fat: 0.6g (4%)Cholesterol: 2mg (1%)Sodium: 49mg (2%)Potassium: 42mg (1%)Fiber: 1.4g (6%)Sugar: 2.6g (3%)Calcium: 43mg (4%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s 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.

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

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