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High Protein Green Bean Casserole (No Canned Soup)

High Protein Green Bean Casserole (No Canned Soup) - recipe card
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This revamped green bean casserole skips the canned soup for a creamy, high-protein cottage cheese and mushroom sauce that rivals the classic. Fresh green beans stay crisp-tender under a golden Parmesan crumb, delivering 14 grams of protein per serving without any pork or alcohol.

Ingredients

Scale
  • For the green beans and sauce:
  • 1 lb fresh green beans, trimmed and cut into 2-inch pieces
  • 1 tablespoon olive oil
  • 8 oz cremini mushrooms, cleaned and sliced 1/4-inch thick
  • 1/2 cup onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup full-fat cottage cheese
  • 1/4 cup whole milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon freshly grated nutmeg
  • For the Parmesan crumb topping:
  • 1/2 cup panko breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon kosher salt

Instructions

  1. Preheat oven to 375°F / 190°C. Bring a large pot of salted water to a boil. Add green beans and blanch for 3 minutes, until bright green and crisp-tender. Drain immediately and transfer to an ice bath to stop cooking, then drain well and pat dry with paper towels. This step ensures the beans stay vibrant and firm.
  2. While beans blanch, make the sauce: In a blender or food processor, combine cottage cheese, milk, 1/2 teaspoon salt, pepper, and nutmeg. Blend until completely smooth, about 30-45 seconds, scraping down sides as needed. Set aside.
  3. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add onions and cook until translucent and just beginning to brown, about 4-5 minutes. Add mushrooms and cook until they release their moisture and begin to brown, about 5-6 minutes. Add garlic and cook until fragrant, about 30 seconds.
  4. Reduce heat to low and stir in the blended cottage cheese mixture. Cook, stirring constantly, until heated through and slightly thickened, about 2-3 minutes. Do not boil, or the sauce may curdle. Taste and adjust salt if needed.
  5. Add the blanched green beans to the skillet and toss to coat evenly with the sauce. Transfer the mixture to a 1.5-quart baking dish (or 8×8-inch) and spread into an even layer.
  6. In a small bowl, combine panko, Parmesan, olive oil, garlic powder, and salt. Mix with a fork until evenly moistened and crumbly.
  7. Sprinkle the crumb mixture evenly over the green bean mixture. Bake for 20-25 minutes, until the topping is golden brown and the sauce is bubbly around the edges.
  8. Let rest for 5 minutes before serving. Garnish with additional Parmesan if desired.

Notes

Storage: Cool leftovers completely, then store in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended as the texture of the green beans and sauce may become mushy upon thawing. Reheating: Reheat in a 350°F / 175°C oven for 10-15 minutes, or until heated through. Alternatively, microwave individual portions on high for 1-2 minutes, though the topping will soften. For a crispier topping, reheat in a toaster oven or air fryer at 350°F / 175°C for 5-7 minutes.

Nutrition

Keywords: high protein green bean casserole, green bean casserole, no canned soup, cottage cheese sauce, healthy casserole, holiday side dish, Thanksgiving recipe, mushroom sauce, Parmesan crumb, protein-packed side, fresh green beans

Find it online: https://thehighproteinrecipes.com/high-protein-green-bean-casserole-no-canned-soup/