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Vegan Green Bean Casserole⏱ 35 min total
Recipes

Vegan Green Bean Casserole

Per 1 serving · 364 g · 14 ingredients

Calories
330
17%
of a 2,000 cal day
  • Protein
    5.2g
    6% of calories
  • Carbs
    34g
    40% of calories
  • Fat
    20g
    54% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Green Bean Casserole (364 g) has 330 calories, with 5.2 g of protein, 34 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (54% of calories). It is high in Vitamin E (25% DV), Vitamin K (45% DV) and manganese (28% DV). Keep an eye on sodium and saturated fat, which provide 41% and 36% of the daily value.

Per 100 g
91cal
low energy density
Protein per 100 cal
1.6g
Net carbs
29g
carbs minus fiber
Fiber
4.7g
3.1 g sugar

High in

20%+ of the daily value

  • Vitamin E25%
  • Vitamin K45%
  • Manganese28%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin A14%
  • Vitamin C16%
  • Thiamine12%
  • Riboflavin (B2)17%
  • Calcium15%

Watch

20%+ of the daily value

  • Sodium41%
  • Saturated fat36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min
  1. 1

    Preheat the oven to 350° and lightly grease a square casserole dish. Reserve half of the fried onions for topping. Cook frozen green beans according to package directions and set aside.

  2. 2

    Melt the buttery spread in a nonstick skillet over medium heat. Add the diced onion and cook until translucent and tender, 3–5 minutes; set aside.

  3. 3

    In a large saucepan, bring the vegetable broth and almond milk to a gentle simmer over medium heat (do not boil).

  4. 4

    Whisk the cornstarch and water together to make a smooth slurry, then slowly whisk it into the simmering liquid. Cook, stirring constantly, until thick and glossy, 2–4 minutes.

  5. 5

    Stir in the garlic powder, thyme, sage, salt, and pepper. Fold in the sautéed onions, green beans, slivered almonds, and half of the fried onions until evenly coated.

  6. 6

    Transfer the mixture to the prepared casserole dish. Sprinkle the remaining fried onions over the top and bake until bubbly and the topping is lightly browned, 15–20 minutes.

Vitamins & minerals

Amounts for 1 serving (364 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A129 μg
14%
Vitamin C14 mg
16%
Vitamin D0 μg
0%
Vitamin E4 mg
25%
Vitamin K53 μg
45%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
17%
Niacin1 mg
5%
Vitamin B60 mg
3%
Folate (B9)22 μg
6%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
3%
Choline6 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium150 mg
15%
Iron1 mg
18%
Potassium379 mg
8%
Magnesium50 mg
12%
Phosphorus84 mg
12%
Zinc1 mg
5%
Copper0.1 mg
16%
Manganese1 mg
28%
Selenium1 μg
3%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene76 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene314 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0.1 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats4 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.1 g—
Retinol99 μg—
Serine0.2 g—
Starch2 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 330 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 63min
    Walking (3.5 mph)
  • 40min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Vegan Green Bean Casserole?

One serving of Vegan Green Bean Casserole (1 serving) has 330 calories, which works out to 91 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Vegan Green Bean Casserole high in protein?

Not especially. It has 5.2 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Green Bean Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Green Bean Casserole?

935 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Green Bean Casserole?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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