Ingredients

(Serves 6–8 depending on portion size)

  • 1½ pounds lean ground beef (93–96% lean recommended)
  • 4 cups green beans, fresh or frozen (trimmed if fresh)
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup fat-free or reduced-fat shredded cheddar cheese
  • 1 can (10.5 oz) fat-free cream of mushroom soup
  • ½ cup non-fat Greek yogurt or fat-free sour cream
  • ½ cup beef broth (low sodium preferred)
  • 1 teaspoon salt (adjust to taste)
  • ½ teaspoon black pepper
  • ½ teaspoon paprika
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • Optional: red pepper flakes for heat
  • Cooking spray or minimal olive oil for greasing

Step-by-Step Instructions

Step 1: Prepare Your Oven and Baking Dish

Begin by preheating your oven to 375°F (190°C). Lightly coat a 9×13-inch casserole dish with cooking spray or a small amount of oil to prevent sticking and ensure easy cleanup.

Step 2: Cook the Ground Beef

Heat a large non-stick skillet over medium heat. Add the lean ground beef and cook until fully browned, breaking it apart with a spoon. This should take approximately 6–8 minutes.

Step 3: Add Aromatics

Once the beef is nearly cooked, add the diced onion and minced garlic. Continue cooking for an additional 2–3 minutes until the onion becomes soft and fragrant.

Step 4: Drain Excess Fat

If necessary, carefully drain any excess fat from the skillet. Using lean beef minimizes this step, helping keep the recipe low in points and calories.

Step 5: Season the Mixture

Sprinkle in salt, black pepper, paprika, onion powder, and garlic powder. Stir well to evenly distribute seasoning throughout the beef mixture.

Step 6: Prepare the Green Beans

If using fresh green beans, blanch them in boiling water for 3–4 minutes until tender-crisp, then drain. Frozen green beans can be used directly without thawing.

Step 7: Create the Creamy Base

In a separate bowl, whisk together the fat-free cream of mushroom soup, Greek yogurt (or sour cream), and beef broth until smooth and well combined.

Step 8: Combine Ingredients

Add the green beans and creamy mixture to the skillet with the beef. Gently fold everything together until fully incorporated.

Step 9: Transfer to Baking Dish

Pour the casserole mixture into the prepared baking dish, spreading it evenly to ensure consistent cooking.

Step 10: Add Cheese Topping

Evenly sprinkle the shredded cheddar cheese over the top. For the lowest points, use reduced-fat or fat-free cheese.

Step 11: Bake the Casserole

Place the dish in the preheated oven and bake uncovered for 25–30 minutes, or until the cheese is melted and lightly golden.

Step 12: Rest Before Serving

Remove from the oven and allow the casserole to rest for 5–10 minutes. This helps it set and makes slicing easier.

Nutritional & Wellness Benefits

This casserole is high in protein, helping promote satiety and muscle maintenance. Lean ground beef provides essential nutrients such as iron, zinc, and vitamin B12, while green beans contribute fiber, vitamins A and C, and antioxidants.

By using low-fat dairy and broth instead of heavy cream, this recipe keeps calories and points low without sacrificing texture or flavor. It is a balanced meal that fits seamlessly into structured nutrition plans.

Meal Prep & Storage Tips

This recipe is ideal for meal prep. Once cooled, divide into individual containers and refrigerate for up to 4 days. It can also be frozen for up to 2 months. Reheat in the microwave or oven until warmed through.

Variations & Substitutions

  • Substitute ground turkey or chicken for an even leaner option
  • Add mushrooms for extra volume and umami flavor
  • Use mozzarella or a Mexican-blend cheese for a different flavor profile
  • Incorporate cauliflower rice for additional fiber

Serving Suggestions

Serve this casserole on its own for a complete meal, or pair it with a simple side salad for extra freshness. It also works well alongside roasted vegetables or a low-point dinner roll.