Creamy Low-FODMAP Green Bean Casserole; Gluten-free, Vegetarian

Print Friendly Version

Every year around Thanksgiving I start to ponder all the amazing recipes that are special for the holidays, and not readily low-FODMAP.  I have modified delicious recipes for low-FODMAP stuffing, sweet potato casserole, turkey, gravy and so many more over the years (Check out my low-FODMAP Thanksgiving Recipe Blog for the full collection).

But I hadn’t yet worked on a low-FODMAP creamy green bean casserole.

It may be summer outside now, but I have been dying to try out this recipe.  It was definitely time!

Here is an easy, ‘no onion’, ‘no garlic’, ‘no mushroom’, ‘no canned soup’ version of amazing low-FODMAP Creamy Green Bean Casserole.  I use infused oils to add those flavors without FODMAPs, and add a crunchy top using potato chips tossed with green scallion tips.  You will LOVE it.

Note: Since FODMAPs are not fat-soluble, they are not transferred in infused oils. The same is NOT true for a onion or garlic infused water-based product (like a broth).  Be safe and use infused oils for amazing tastes in your cooking without tummy aches.

This low-FODMAP Green Bean Casserole is creamy and delicious, with tender green bean flavor and the textures you crave.

You may also love my:

Or check out over 350 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Creamy Low-FODMAP Green Bean Casserole, No-Onion, Garlic or Canned Soup; Gluten-free, Vegetarian

Serves 8

Prep Time: 5 mins

Cook + Bake Time: 40 mins

Total Time: 45 mins

Bake: 350 F

Equipment: 2-3 quart casserole dish


  • 5 ounces crushed potato chips, plain (I prefer ridged/ruffled)
    • This is about 2 cups when crushed
  • 2 tablespoons green scallion tips or chives
    • Both these foods are free of FODMAPs, but provide a ton of flavor similar to onion
  • 2-3 tablespoons garlic-infused olive oil, onion-infused oil or mushroom-infused oil  (can also use 1 tbsp of each choice)
  • ½ teaspoon fresh ground pepper
  • 3 tablespoons all-purpose low-FODMAP, gluten-free flour
  • 1 cup vegetable broth or stock (can substitute chicken broth/stock for non-vegetarian), prepared
  • 1 cup lactose-free half and half cream
    • Can also use low-FODMAP milk for a lower fat option (less creamy but still works)
  • ¼ cup (2 ounces) lactose-free sour cream
  • 20 ounces fresh frozen or fresh green beans
    • 75 g (2.6 ounces ) is one low-FODMAP serving
    • If using frozen, thaw and drain well.  If using fresh, immerse for 3-4 minutes in boiling water until tender-crisp, then submerge in ice-bath to stop the cooking (this is called ‘blanching’)
      • I used frozen green beans
  • 2 tablespoons grated Parmesan cheese (optional), plus additional for sprinkling


  • Preheat oven to 350ºF
  • Crush your potato chips into small to medium pieces, then place in a bowl or bag with the scallion tips or chives.  Shake to combine, then allow to sit to infuse the chips with flavors
  • Heat a large skillet over medium-low, then add the infused olive oil. Swirl to coat the surface of the skillet, then add a pinch of pepper
  • Add the low-FODMAP flour, and stir until the flour begins to coat the bottom of the skillet and turns golden brown (about 5 minutes)
  • Whisk the low-FODMAP vegetable broth into the skillet until all of the flour has dissolved off the bottom of the skillet
    • Allow the broth to come to a simmer as you whisk, it should begin to thicken
  • When the liquid in the skillet has thickened, whisk in the lactose-free half and half. Allow the mixture to return to a simmer after adding the half and half, then add the lactose-free sour cream
  • Continue to whisk well to remove any lumps, and cook until the sauce is well incorporated (I alternated between a whisk and a spatula)
  • Add the Parmesan cheese (if using) and stir until melted
  • Taste the sauce and add a pinch of salt and pepper if needed. You want the sauce to be slightly over-seasoned, as the green beans will need that seasoning (they can be rather bland after cooking)
  • Remove the skillet from the heat and stir in the green beans
  • Transfer the beans and sauce to a 2-3 quart casserole dish
  • Top with the potato chips and sprinkle additional Parmesan, if desired
  • Bake the Low-FODMAP Green Bean Casserole for 20-25 minutes, or until heated through and browned slightly.  Let stand for 5 minutes before serving. Best served immediately

Comments Rating 5 (1 review)

9 Responses

  1. A favorite

    Thought I would have to do without my husband’s favorite Thanksgiving side dish. But your recipe saved me. This casserole is delicious. I am forever grateful for your recipes!

    1. Sherrie!
      So lovely to hear from you and you made our day!
      You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Stay in touch with us…we love getting feedback like this!

  2. How do I cut this back to 4 servings? My daughter and I are the only ones who like Green Bean Casserole. I do not want much leftover.
    I have your book/cookbook since I am new at this. I plan on doing your 4 week meal planning after Thanksgiving.
    Thanks for help all of us with IBS.

    1. Hi Beth,
      You can half the recipe but cutting all the ingredients by 50%. Then the portions would be for 4 people. So, for example, 1 cup crushed potato chips, 1/2 cup broth, 10 ounces green beans. For the baking part, we aren’t certain, but would suggest about 12-15 minutes, then checking it and extending from there. Good luck with everything, and thank you!!

  3. Planning on bringing this to a thanksgiving lunch. Could I do steps 1-11 in the morning and then wait for steps 12 and 13 (topping with potato chips and baking) until later that day right before we plan to eat?

    1. Hello!
      Thanks for the question. This should work out fine, just refrigerate until ready to bake and make sure to adjust your baking time accordingly. Good luck!

  4. I plan to bring this to our family Thanksgiving meal. I don’t think there will be oven time available. Can I make this and cook it in a crock pot?

    1. Thank you for the question. We have not tried cooking it this way, and therefore could not tell you whether it would work out. Sorry about that.

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free