How many calories are in Sarah’s Green Bean Casserole?

One serving has 111 kcal. The recipe makes 8 servings (1 portion of Sarah's Green Bean Casserole each).

How much protein is in Sarah’s Green Bean Casserole?

4 g of protein per serving, with 17 g of carbohydrates and 4 g of fat.

What do I need to make Sarah’s Green Bean Casserole?

13 ingredients: 4 cups fresh green beans (trimmed), 1 cup onion (diced), 2 cups mushrooms (diced), 1 tablespoon butter, 2 tablespoons flour and 1 cup skim milk ….

Sarah’s Green Bean Casserole

Name: Sarah’s Green Bean Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8 servings
Ingredients: 4 cups fresh green beans (trimmed); 1 cup onion (diced); 2 cups mushrooms (diced); 1 tablespoon butter; 2 tablespoons flour; 1 cup skim milk; 1 tablespoon Worcestershire sauce; 1/8 teaspoon black pepper; 1/8 teaspoon garlic powder; 3/4 teaspoon salt; 16 low sodium whole wheat crackers; 1 teaspoon olive oil; 1/2 teaspoon onion powder

This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret.

111kcal per serving

4 gprotein

17 gcarbohydrates

4 gfat

8servings (1 portion of Sarah's Green Bean Casserole)

Prep: 15 min · Cook: 30 min

Ingredients

4 cups fresh green beans (trimmed) nutrition facts
1 cup onion (diced) nutrition facts
2 cups mushrooms (diced) nutrition facts
1 tablespoon butter nutrition facts
2 tablespoons flour nutrition facts
1 cup skim milk nutrition facts
1 tablespoon Worcestershire sauce nutrition facts
1/8 teaspoon black pepper nutrition facts
1/8 teaspoon garlic powder nutrition facts
3/4 teaspoon salt nutrition facts
16 low sodium whole wheat crackers
1 teaspoon olive oil nutrition facts
1/2 teaspoon onion powder nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	111 kcal
Total fat	4 g	5%
Saturated fat	1 g	5%
Cholesterol	4 mg	1%
Sodium	274 mg	12%
Total carbohydrates	17 g	6%
Dietary fiber	3 g	11%
Total sugars	4 g
Added sugars	0 g	0%
Protein	4 g	8%
Vitamin D	0 µg	0%
Calcium	79 mg	6%
Iron	1 mg	6%
Potassium	284 mg	6%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Vegetables: 1 cup

Directions

Preheat the oven to 350 °F.
Blanch the green beans in boiling water for about 4 minutes for crisper beans or longer for a softer texture. Then plunge in ice water. Drain and set aside.
Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2 1/2 minutes on high to soften. Set aside.
Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).
Whisk in the milk and cook over low heat until you have a thick white sauce.
Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).
Pour into a casserole dish sprayed with nonstick spray. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.
Bake at 350 °F for about 30 minutes or until crackers are golden brown.

Notes

Learn more about: Green Beans Onions Mushrooms

Source

USDA Center for Nutrition Policy and Promotion Recipe submitted by Sarah, MyPlate Nutritionist

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/sarahs-green-bean-casserole, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.