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High Protein Green Bean Casserole

Nov 21, 2025

This meal is perfect for a Thanksgiving side dish (you can leave out the beans) or eat it as a meal on it's own with the beans! It is the vital wheat gluten that makes this higher in protein, but you can easily sub it out if you prefer. The silken tofu makes it extra creamy, even though it is just a little bit of tofu, it adds a lot to the dish.

Ingredients

16 oz green beans, ends trimmed and cut into 1-inch pieces
14 oz white button mushrooms, sliced
1 yellow onion, chopped
1 Tbsp dried thyme
½ cup raw cashews
1 cup water
1–2 heaping tsp vegetable broth paste
1 can chickpeas or white beans, drained and rinsed
4 oz silken tofu
⅓ cup vital wheat gluten OR tapioca starch OR cornstarch
1–2 Tbsp soy sauce
⅓ cup nutritional yeast
Salt and pepper, to taste
1 package crispy fried onions (for topping)

Instructions

1. Preheat & Prep

Preheat your oven to 350°F (175°C).
Chop the onion and add it to a large pot.
Trim and cut the green beans into 1-inch pieces; add to the pot.
Slice the mushrooms and add those as well.
Sprinkle the thyme over the vegetables and toss to coat.

2. Sauté the Veggies

Place the pot on the stove and cook over high heat for 2 minutes, stirring occasionally.
(While this cooks, blend the sauce.)

3. Make the Creamy Sauce

In a blender, combine:
- cashews
- water
- vegetable broth paste
- silken tofu
- vital wheat gluten or your chosen starch
Blend until completely smooth and creamy.

4. Combine Everything

Reduce the pot’s heat to medium and cook the veggies for another 2 minutes.
Lower heat to simmer and pour in the blended sauce.
Stir gently and let it cook for a few minutes until the sauce thickens slightly.
Add the nutritional yeast, soy sauce, salt, and pepper to taste.
Stir in the drained chickpeas/white beans.

5. Bake

Transfer the creamy mixture to a baking dish.
Top generously with crispy fried onions.
Bake at 350°F for 20 minutes, or until bubbly and golden on top.

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