Quick Answer
A standard serving of traditional green bean casserole contains around 13 grams of protein. However, the exact amount can vary depending on the specific ingredients and quantities used in the recipe. Green bean casserole is made up of green beans, cream of mushroom soup, and fried onion rings. The protein comes mainly from the green beans and mushrooms.
Detailed Explanation
Green bean casserole is a classic Thanksgiving side dish that was invented in the 1950s. It consists of green beans, cream of mushroom soup, and crispy fried onions combined together and baked in a casserole dish. Here is a breakdown of the typical main ingredients and their protein contents:
Green Beans
The green beans provide the bulk of the protein in a serving of green bean casserole. One cup of cooked green beans contains around 5 grams of protein. Green beans are a good source of plant-based protein and also provide fiber, vitamins C and K, iron, and potassium.
Cream of Mushroom Soup
Cream of mushroom soup adds flavor, moisture, and additional protein to the casserole. A standard 10.75 ounce can of condensed cream of mushroom soup provides about 3 grams of protein. The mushrooms contain natural proteins and the milk-based soup also provides caseins and whey protein from dairy.
Fried Onions
The crispy fried onion rings on top add texture and flavor. A 1/4 cup serving of fried onions can provide around 2 grams of protein. Onions contain small amounts of plant-based protein. The onion rings are coated in flour and fried, which adds a bit more protein.
Other Potential Ingredients
Some recipes may also include ingredients like cheese, bread crumbs, or sour cream, which can increase the protein content slightly. For example, 1/4 cup of cheddar cheese would add about 6 grams of protein. Bread crumbs or crackers would provide around 2 grams per 1/4 cup. A couple tablespoons of sour cream contributes under 1 gram of protein.
Nutritional Profile of Green Bean Casserole
Based on standard ingredient amounts, a 1 cup serving of green bean casserole provides approximately:
| Calories | 165 |
| Protein | 13 g |
| Carbs | 16 g |
| Fat | 8 g |
| Fiber | 4 g |
This nutrition profile can vary based on specific preparations. For example, using reduced fat soup or low sodium green beans could reduce the calories, fat, and sodium levels compared to traditional recipes. Adding extra protein ingredients like cheese or meat could increase the protein content.
Benefits of the Protein in Green Bean Casserole
The protein found in a serving of green bean casserole comes from both plant and animal sources. This combination provides a good variety of amino acids, the building blocks of protein. Here are some benefits of getting protein from this dish:
– Provides steady, sustained energy. The 13 grams of protein represents over 25% of the recommended daily intake for protein. This supports metabolism and helps you feel full.
– Contains high quality complete proteins. Green beans have all 9 essential amino acids. The dairy in the soup also contains complete proteins to support muscle growth and maintenance.
– Easy to digest. The protein sources like beans, dairy, and mushrooms are usually gentle on digestion. This makes it a good option even for those with sensitive stomachs.
– Kidney-friendly. Most of the protein comes from plant sources. Beans help lower phosphorus levels, which keeps kidneys healthy.
– May assist with weight management. Protein increases satiety which can prevent overeating and snacking between meals.
– Provides key nutrients. In addition to protein, the casserole delivers fiber, vitamins, minerals, and antioxidants. This nutrient density makes it a healthy choice.
Ways to Increase the Protein
While a standard serving provides a good amount of protein, you can modify the recipe to pack in even more protein:
– Use extra green beans. Increasing the amount boosts the fiber and protein density.
– Add shelled edamame. Swapping out some green beans for edamame can add about 5 grams of protein per 1/2 cup.
– Top with nuts or seeds. Sprinkling cashews, almonds, pumpkin seeds, or sunflower seeds on top adds plant-based protein.
– Mix in lentils or quinoa. These plant proteins add texture and over 5 grams of protein per 1/2 cup serving.
– Use Greek yogurt. Substitute Greek yogurt for all or part of the soup. It contains twice the protein of regular yogurt.
– Add more mushrooms. Sliced mushrooms or a layer of portabellas increases the mushroom protein.
– Include meat.cooked chicken, beef, or turkey can contribute over 20 grams of protein per 3 ounce serving.
– Garnish with parmesan. Freshly grated parmesan cheese increases the protein significantly.
– Serve with eggs. Offering hard boiled eggs or an omelet on the side complements the dish nicely.
High Protein Green Bean Casserole Recipe
Here is a recipe for a higher protein version of green bean casserole:
Ingredients
– 1 bag (16 oz) frozen shelled edamame
– 3 cans (14.5 oz each) low sodium green beans, drained
– 1 container (16 oz) fat free Greek yogurt
– 1 cup almond milk
– 1 tsp garlic powder
– 1/2 tsp salt
– Ground black pepper
– 1 bag (8 oz) mushrooms, sliced
– 1 cup whole wheat panko bread crumbs
– 1/4 cup parmesan cheese
– 1/4 cup pumpkin seeds
Directions
1. Preheat oven to 350°F.
2. In a large bowl, combine edamame, green beans, Greek yogurt, almond milk, garlic powder, salt and pepper.
3. Transfer mixture to a 9×13 casserole dish.
4. Bake for 10 minutes while preparing topping.
5. In a skillet over medium heat, cook mushrooms until softened.
6. Add bread crumbs and parmesan and cook until toasted.
7. Remove casserole from oven and top with mushroom mixture and pumpkin seeds.
8. Bake for 15 more minutes.
9. Let sit 5 minutes before serving.
Nutrition Facts
| Servings: | 8 |
| Calories | 230 |
| Protein | 20 g |
| Carbs | 25 g |
| Fat | 8 g |
| Fiber | 7 g |
This amped up green bean casserole provides a whopping 20 grams of protein per serving. It maintains the classic flavors while significantly increasing the nutrition.
Conclusion
Traditional green bean casserole made with green beans, mushroom soup, and fried onions provides around 13 grams of protein per serving. Exact amounts vary based on recipe variations. The plant-based protein comes mainly from the green beans and mushrooms. Overall, it offers a well-rounded nutritional profile. With a few easy additions and substitutions, the protein can be increased to over 20 grams to turn this side into more of a protein-packed main dish. Adding items like edamame, Greek yogurt, nuts, seeds, and cheese packs extra protein, nutrients, and flavor into this comforting classic.