AI-generated photo.
American · Signature, Thanksgiving · United States · Holiday
Green bean casserole
Green bean casserole (green bean casserole), a Thanksgiving dish from the United States.
Pai editors’ mark 5 / 5
Plan, list, and collections
Green bean casserole is cooked in Thanksgiving as its own plate, not as a copy of a restaurant menu. Blanch the beans, fold them into a mushroom milk sauce, and bake until the top browns. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
75
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 15%
- Carbs 45%
- Fat 40%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 5.5 g, under the 25 g mark.
Suits · Low sodium
About 317 mg of sodium, under the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Green beans40 kcal
- Whole milk36 kcal
- Unsalted butter36 kcal
- All-purpose flour14 kcal
- Cremini mushroom8 kcal
- Shallot7 kcal
Glycemic load
Estimated glycemic load for this count: 6.8. The bands come from the ingredient table.
Portion
One serving is about 141 kcal. Two portions would be about 282 kcal if you want a fuller plate.
Allergens. Gluten, Milk, Wheat
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 106 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Swap the main ingredient for the same weight of firm tofu or chickpeas when you want a meatless pot.
The seasoning and the method stay. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 141 kcal | 7% |
| Protein | 5.5 g | 11% |
| Carbohydrate | 16.5 g | 6% |
| Fiber | 3.6 g | 13% |
| Total sugars | 6.3 g | 13% |
| Fat | 6.4 g | 8% |
| Saturated fat | 3.8 g | 19% |
| Cholesterol | 18 mg | 6% |
| Sodium | 317 mg | 14% |
| Potassium | 580 mg | 12% |
| Calcium | 126 mg | 10% |
| Iron | 1.1 mg | 6% |
| Magnesium | 41 mg | 10% |
| Zinc | 1.1 mg | 10% |
| Vitamin A | 89 mcg | 10% |
| Vitamin C | 13.4 mg | 15% |
| Vitamin D | 0.6 mcg | 3% |
| Vitamin E · estimate | 0.7 mg | 5% |
| Vitamin K · estimate | 52 mcg | 43% |
| Thiamin (B1) | 0.2 mg | 13% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin (B3) | 2.4 mg | 15% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate · estimate | 54 mcg | 14% |
| Vitamin B12 | 0.4 mcg | 15% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Green beans3 cups400 g
Cremini mushroom5 oz150 g
Whole milk1 cup233 ml
All-purpose flour2 tbsp15 g
Unsalted butter1.5 tbsp20 g
Shallot2 shallots40 g
Fresh thyme0.5 tsp1 g
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Swap the main ingredient for the same weight of firm tofu or chickpeas when you want a meatless pot.. The seasoning and the method stay.
Method
AI-generated photo.
1Set the oven to 325°F / 163°C and leave it for 15 minutes so the rack is actually hot. Weigh green beans, cremini mushroom, whole milk, all-purpose flour, unsalted butter, shallot, fresh thyme, kosher salt. Green bean casserole is cooked in Thanksgiving as its own plate, not as a copy of a restaurant menu. Blanch the beans, fold them into a mushroom milk sauce, and bake until the top browns. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Green bean casserole, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Green bean casserole is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Green bean casserole bakes evenly only when the center is not a dome of unmixed batter.
- 🇺🇸 United StatesNorth Americasig-united-states-green-bean-casserole-step-4
Green bean casserole, step 5
Step 5 · Bake about 26 min
5Bake at 325°F / 163°C until this is true: A skewer in the center of Green bean casserole comes out with a few moist crumbs, and the top springs back. Start checking at 26 minutes. Opening the door early drops the heat.
Bake about 26 min
- 🇺🇸 United StatesNorth Americasig-united-states-green-bean-casserole-step-5
Green bean casserole, step 6
Step 6 · Cool 10 min
6Cool Green bean casserole in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Green bean casserole in this shot order and no other: a spoon making a path through the sauce; oil or butter just starting to shimmer; herbs cut in at the end; tongs turning one piece. Slate words for the editor: zester, whisked, sheen, marble, fork, bronzed, bloom, undercrust, olive, hearth.
Cool 10 min
How you know it is done
A skewer in the center of Green bean casserole comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Green bean casserole looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Green bean casserole spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Green bean casserole completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Green bean casserole belongs to Thanksgiving. The method above is the one that makes it recognizable.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Blanch the beans, fold them into a mushroom milk sauce, and bake until the top browns.
Allergens in the required list: Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.