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Skinny Green Bean Casserole

Skinny Green Bean Casserole

Skinny Green Bean Casserole

Number of Servings: 4
Serving Size: 1 cup


  • 1 (10 3/4 oz) can of low sodium low fat Cream of Mushroom Soup
  • 2 (14 1/2 oz) cans of French cut green beans, drained and rinsed
  • 1 T Low-Sodium Soy Sauce
  • Black pepper to taste
  • 1/2 tsp onion powder
  • 1/4 cup almond milk, unsweetened
  • 1 small yellow onion, washed, peeled
  • 1/2 cup panko bread crumbs
  • 2-egg whites
  • 2 sprays (4 seconds) olive oil/vegetable oil spray


Preheat oven to 400 degrees*

  1. Spray a baking sheet with vegetable oil spray or line with parchment paper, set aside.
  2. Slice the yellow onion into very thin rings and separate.
  3. Place 2 egg whites in a bowl and whip to loosen up.
  4. Place Panko bread crumbs in another bowl.
  5. Dip the onion rings in the egg whites and then again in the Panko bread crumbs to lightly coat the onion rings.
  6. Place on a baking sheet and spray all onion rings with a light coating of vegetable oil spray.
  7. Bake until browned but not too dark, about 10 minutes; watch closely.
  8. Remove from oven and set aside to cool.
  9. Panko may fall off the rings just include it all in the mix.
  10. In a mixing bowl, combine soup concentrate, almond milk, black pepper, low-sodium soy sauce, and onion powder; stir to combine.
  11. Add green beans that have been drained and rinsed to remove 1/3 of the sodium.
  12. Pour bean mixture into a casserole pan that has been coated with vegetable oil spray.
  13. Bake in a 350 degree oven for 25 minutes.
  14. Place onions on top of casserole and bake at 350 for another 15-20 minutes or until bubbly hot, if onions brown too quickly cover with foil last 10 minutes
    of cooking.
  15. Serve hot.

Profile Exchange: 1 cup vegetable, 2 flex foods

Photo courtesy of: Fit Sugar