Green bean casserole is a popular Thanksgiving side dish made with green beans, cream of mushroom soup, and milk. However, some people need or want to avoid cow’s milk due to dietary restrictions, allergies, or personal preferences. Thankfully, there are a few nutritious dairy-free alternatives that can be substituted in traditional green bean casserole recipes.
Why Use a Milk Substitute in Green Bean Casserole?
There are several reasons why someone may want or need to skip the milk when making green bean casserole:
- Dairy allergies or intolerances like lactose intolerance – Milk contains the sugar lactose that some people cannot properly digest.
- Vegan or vegetarian diets – Vegans and some vegetarians exclude all animal products, including dairy milk.
- Paleo or whole30 diets – Some elimination diets like paleo and Whole30 restrict all dairy products.
- Wanting to reduce calories/fat – Using low-calorie milk alternatives can lighten up this indulgent dish.
- Prefer plant-based options – Some people simply opt for plant-based milks over dairy milk.
Thankfully, green bean casserole can be easily adapted to accommodate most dietary needs or preferences with just a simple milk substitution.
Best Milk Substitutes for Green Bean Casserole
When selecting a milk replacement for green bean casserole, it’s important to choose an option that will mimic the creaminess of whole dairy milk. Here are some of the best dairy-free milk substitutes for green bean casserole:
Soy Milk
Soy milk has a creamy, rich consistency that works well in cream-based dishes like casseroles. Opt for unsweetened or lightly sweetened soy milk. The nutty, beany flavor will pair nicely with the earthy mushrooms. Soy milk has 5-10 grams protein per cup, providing a nutritious substitution.
Almond Milk
Almond milk is naturally creamy and subtle in flavor. It won’t overpower the other ingredients in the casserole. When using almond milk, be sure to shake or stir it well as the consistency can separate. For richer results, use unsweetened almond milk. Almond milk contains about 1 gram protein per cup.
Oat Milk
For a super creamy casserole, oat milk is a great option. It has a mildly sweet, oatmeal-like taste that complements the rest of the dish well. Oat milk contains about 3 grams protein per cup. Make sure to use unsweetened oat milk and stir or shake before pouring.
Cashew Milk
Cashew milk is naturally thick and creamy without any added thickeners. It’s smooth and neutral in flavor. Be sure to buy unsweetened cashew milk. Cashew milk provides about 1 gram protein per cup.
Coconut Milk
While it won’t be quite as creamy, light coconut milk can be used. The light variety is thinner than full-fat coconut milk. Be sure to stir or shake canned coconut milk well before use. Light coconut milk has a subtle coconut flavor that works in savory dishes. It contains about 2 grams protein per cup.
Tips for Using Milk Substitutes
To ensure your dairy-free green bean casserole turns out creamy and delicious, keep these tips in mind:
- Shake or stir non-dairy milks well before using – They can separate so be sure to emulsify before adding.
- Use unsweetened varieties – The savory casserole doesn’t need extra sweetness.
- Add a dash of lemon juice or apple cider vinegar to curdle – This helps the milk act more like traditional dairy milk.
- Use cornstarch, arrowroot, or tapioca starch to thicken – Whisk about 1 teaspoon into the milk before pouring if needed.
- Adjust seasoning if needed – Taste and add extra salt, pepper, or herbs to suit your tastes.
Sample Green Bean Casserole Recipes without Milk
Here are a couple recipe ideas for how to make delicious dairy-free green bean casserole for your holiday table:
Easy Green Bean Casserole with Almond Milk
Ingredients:
- 1 (12 ounce) jar mushroom gravy
- 1 (10.5 ounce) can condensed cream of mushroom soup
- 1 cup unsweetened almond milk
- 4 cups cooked green beans
- 1 1/4 cups fried onions
- Salt and pepper to taste
Instructions:
- Preheat oven to 350°F.
- In a bowl, mix together the mushroom gravy, condensed soup, and almond milk until well combined.
- Add green beans and stir until evenly coated.
- Transfer green bean mixture to a 2-quart casserole dish.
- Top with fried onions.
- Bake for 25 minutes until hot and bubbly.
- Season with salt and pepper to taste.
Cashew Green Bean Casserole
Ingredients:
- 1 pound fresh green beans, ends trimmed
- 1 (10.5 ounce) can condensed cream of mushroom soup
- 3/4 cup unsweetened cashew milk
- 1/2 teaspoon garlic powder
- 1 cup French’s crispy onions
- 1/4 teaspoon pepper
Instructions:
- Steam green beans until just tender but still crisp.
- In a bowl, mix soup and cashew milk until smooth.
- Add steamed green beans, garlic powder and pepper to soup mixture and stir to coat.
- Pour into a greased 2-quart baking dish.
- Top with crispy fried onions.
- Bake at 350°F for 20 minutes until hot and bubbly.
Frequently Asked Questions
What can I use if I don’t have canned soup?
If you don’t have condensed cream of mushroom soup, you can substitute 1 cup mushroom gravy or sauce plus 1/4 cup milk alternative thickened with 1-2 teaspoons cornstarch or arrowroot powder.
Do I need to adjust cooking times without regular milk?
Cooking times should remain the same when using milk substitutes. Just watch for bubbling at the edges and ensure the center is hot. If it seems to be cooking slower, cover with foil and increase bake time by 5-10 minutes.
Can I use green bean casserole with my kids’ dairy allergy?
Yes, green bean casserole can easily be made dairy-free by using a milk substitute and picking dairy-free fried onions. Soy, almond, oat, or coconut milk all work well for kids’ dairy allergies.
What consistency of coconut milk should I use?
Light or regular coconut milk will both work, but light has a thinner consistency closer to skim milk. Be sure to stir or shake canned coconut milk very well before measuring out the amount needed.
Do I need to use a starch thickener with plant milks?
Usually not, but you can add a teaspoon of cornstarch or arrowroot if your milk substitute results in a thinner consistency than desired after baking. Most cream-based plant milks like soy and cashew are naturally thick.
The Bottom Line
Traditional green bean casserole can easily be adapted to be dairy-free for those avoiding milk. Soy milk, almond milk, oat milk, and cashew milk all make excellent milk substitutes that provide creaminess without the dairy. Light coconut milk also works in a pinch. Just be sure to shake the milk alternatives well before using and start with unsweetened varieties. With a simple milk swap, you can enjoy this classic Thanksgiving side without the dairy.