Simple Low Sodium Green Bean Casserole
This low sodium green bean casserole is a small-batch comfort dish made for one or two. It keeps flavors familiar while cutting salt, and the textures are easy on the teeth and digestion.
Cooking for one or two should be simple. This recipe fits a small baking dish or a single skillet and cleans up fast. You do not need special tools.
The dish is tuned for softer textures and lower sodium. You can easily make the beans tender and the sauce mild so it is easier to chew and digest.
Ingredients You’ll Need
- 8 to 10 ounces fresh green beans, trimmed or 1 cup frozen green beans, thawed
- 4 ounces mushrooms, sliced (white or cremini)
- 1/2 small onion, finely chopped (about 1/4 cup)
- 1 small garlic clove, minced
- 1/2 cup low-sodium vegetable broth
- 1/4 cup low-fat milk or unsweetened oat milk
- 1 teaspoon cornstarch mixed with 1 tablespoon cold water
- 1 tablespoon olive oil or unsalted butter
- 1/3 cup plain breadcrumbs or panko
- 1 teaspoon olive oil for topping
- 1/4 teaspoon dried thyme or 1/2 teaspoon fresh chopped
- Freshly ground black pepper, to taste
- Optional: 1 to 2 tablespoons grated low-sodium Parmesan or nutritional yeast
You can serve this casserole with a small side of rice, mashed potatoes, or soft bread. For a gentle roasted side try baked asparagus or another mild vegetable.
Step-by-Step Recipe
- Preheat the oven to 375 F and lightly oil a small 1-quart baking dish or an oven-safe skillet.
- If using fresh beans bring a small pot of water to a boil. Add the beans and cook 4 to 6 minutes until just tender. Drain and set aside. For softer beans simmer 6 to 8 minutes.
- In a small skillet warm 1 tablespoon olive oil over medium heat. Add the onion and cook 3 to 4 minutes until soft.
- Add the mushrooms and cook 4 to 5 minutes until they release liquid and soften. Add the garlic and cook 30 seconds more.
- Stir in the low-sodium broth and milk and bring to a gentle simmer. Whisk in the cornstarch slurry and simmer 1 to 2 minutes until the sauce thickens. Season with black pepper and thyme.
- Add the blanched green beans to the sauce and mix to coat. Transfer everything to the prepared baking dish and spread evenly.
- Mix breadcrumbs with 1 teaspoon olive oil and a pinch of thyme. Sprinkle evenly over the casserole and add the optional grated Parmesan if using.
- Bake 12 to 15 minutes until the topping is lightly golden and the casserole is bubbly. For a softer top cover loosely with foil and bake 10 minutes then uncover for the last 2 minutes. Let rest 3 minutes before serving.
Tips and Easy Variations
Texture and chewing
- Cut beans into 1-inch pieces and blanch a bit longer for easier chewing
- Pulse the sauce and beans briefly in a food processor for a softer texture
- Mash a few beans into the sauce to thicken and soften the dish further
Lighten and reduce sodium
- Use low-fat milk or unsweetened oat milk and replace half the butter with olive oil
- Add a squeeze of lemon or lemon zest for brightness instead of salt
- Choose low-sodium broth and boost flavor with herbs and garlic powder
One-pan and protein options
- Use an oven-safe skillet to sauté and bake in the same pan to save dishes
- Add cooked shredded chicken or turkey for extra protein
- Stir in a can of rinsed white beans for a vegetarian protein boost
Quick swaps
- Use gluten-free breadcrumbs or crushed unsalted crackers to make this gluten-free
- Replace dairy milk with unsweetened oat milk for a dairy free version
- Boost savory flavor with nutritional yeast or low-sodium Parmesan
Storage and Leftovers
Fridge
Cool to room temperature and store in an airtight container in the fridge for up to 3 days.
Freezer
Freeze portions in a freezer-safe container for up to 2 months. The breadcrumb topping may soften after thawing.
Reheating
Reheat gently in the oven at 325 F covered, or warm on the stove over low heat with a splash of milk to restore creaminess. Add fresh breadcrumbs or toast briefly to restore crunch.
Conclusion
Try this low sodium green bean casserole for a gentle, small-portion comfort dish. It is simple to make, easy to digest, and kind to your appetite.
The homemade low-sodium sauce keeps flavor while cutting salt, and you can adjust texture and toppings to suit chewing needs and dietary preferences.
FAQ
Can I use canned green beans?▶
Yes. Rinse canned green beans well and heat briefly. They will be softer and faster to use in this small-batch casserole.
Is there a stovetop-only option?▶
Yes. Skip the oven and simmer the topped casserole on low with a lid until warmed. For a crisp top toast the breadcrumbs briefly in a dry pan or under a broiler for about 1 minute if you like crisping.
