Low FODMAP Green Bean Casserole

Ingredients (serves 4–6)

For the filling:

• 1 lb (450 g) fresh or frozen green beans, trimmed
• 1 tbsp garlic-infused olive oil (no garlic pieces)
• 2 tbsp lactose-free butter or dairy-free margarine
• 1 tbsp gluten-free flour or cornstarch
• 1 cup (8 fl oz) lactose-free milk or unsweetened almond milk (FODMAP-friendly, no inulin)
• ½ cup (4 fl oz) lactose-free cream or coconut cream for extra richness
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp nutmeg (optional)
• 1 tbsp tamari (gluten-free soy sauce)

For the topping:

• ½ cup (about 2 oz) gluten-free panko breadcrumbs or crushed gluten-free cornflakes
• ¼ cup (about 1 oz) crispy fried shallots made from the green tops of scallions (FODMAP-friendly)
• 1 tbsp lactose-free butter, melted
• 1 tbsp grated Parmesan cheese (optional, for flavor)

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Instructions

1. Blanch the green beans:
   Bring a pot of salted water to a boil. Add the green beans and cook for 3–4 minutes, until just tender. Drain and rinse under cold water to keep their bright green color.
2. Make the creamy sauce:
   In a saucepan, heat the garlic-infused oil and butter over medium heat. Stir in the gluten-free flour and cook for about 1 minute, stirring constantly, to form a roux.
3. Add the liquids:
   Gradually whisk in the milk and cream until smooth and thickened.
4. Season the sauce:
   Add salt, pepper, nutmeg, and tamari. Stir well.
5. Combine with beans:
   Add the blanched green beans to the sauce and toss until evenly coated. Transfer to a greased 2-quart (2 L) baking dish.
6. Prepare the topping:
   In a small bowl, mix the panko, melted butter, and optional Parmesan. Sprinkle evenly over the casserole.
7. Bake:
   Bake for 20–25 minutes at 375°F (190°C) until the top is golden and crisp.
8. Optional garnish:
   Sprinkle extra green scallion tops just before serving for color and freshness.

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Tips & Notes

• Traditional mushrooms are high FODMAP — you can use oyster mushrooms (low FODMAP up to ⅓ cup per serving) for a savory flavor.
• Want it extra crispy? Broil for the last 2 minutes.
• Serve warm alongside roasted turkey, mashed potatoes, or sweet potato casserole — a perfect Low FODMAP twist on a Thanksgiving classic!