Few holidays are as food-focused as Thanksgiving, and this can be a challenge if you’re trying to pay attention to how you eat. Carb-heavy items are the norm, as is stuffing yourself silly. And for many, what’s on the table is out of your control. Friends invite you over. Your family might not think about sourcing like you do. Your routine may get upended.
But don’t panic. First, perfection is never the goal of any nutritional strategy, and food should bring joy, not stress. Second, remember the things you can control. You can be extra mindful of sleep and exercise. You can bring a dish or two designed to be delicious without spiking blood sugar. In fact, adding healthy Thanksgiving recipes to the holiday table is easy with a few simple swaps.
Here are a few strategies to stay balanced this year, plus some of our favorite healthy Thanksgiving sides to bring to dinner.
Leverage these healthy habits this Thanksgiving
The healthy habits you prioritize day to day will set you up for success on Thanksgiving. Try to do the following all weekend long.
Get enough sleep
Getting a good night’s sleep on Wednesday will make you more insulin-sensitive on Thursday. That means your body will be able to process glucose more effectively. Setting yourself up for a restful slumber Thursday night also matters. Get sunlight in your eyes early in the day to set your circadian clock (a turkey trot is a great way to do so). Moderate your alcohol intake during dinner to avoid additional blood sugar spikes and negatively impacting your sleep. And try not to snack on leftovers too close to bedtime.
Move your body
Get some movement in early in the day. Exercise promotes insulin sensitivity, helps reduce stress, and can elevate your mood. It’s also a great way to interact with friends and family. Go on a group walk, hike, or run. Take your aunt to the gym with you. Stream a workout class with your cousins. Make movement a family affair.
Additionally, walking after a meal is one of the best habits for metabolic health. After your Thanksgiving meal, invite your family on a walk around the block.
Eat enough protein and fiber
Consuming ample protein and fiber throughout the day will keep you satiated until dinner and help protect against overdoing it on some of the heavier sides, like green bean casserole, marshmallow sweet potato, and pie. Get the bulk of your fiber from nutrient-dense sources like cruciferous vegetables and leafy greens. Get your protein from eggs, well-sourced animal proteins, and plant-based sources like tofu. For the best of both worlds, incorporate nuts and seeds, which pack in both protein and fiber.
Healthy Thanksgiving side dishes to make this year
Bring these healthy holiday sides to complement the roasted turkey at Thanksgiving dinner. They’re delicious and satisfying — and happen to be metabolically friendly.
Fall harvest salad
Omit the chicken in this salad recipe for a leafy, fiber-filled side dish that won’t clash with the turkey. Roasted vegetables like butternut squash plus curried cauliflower and apple lend it a cozy, autumnal feel, while tangy goat cheese and crispy pepitas add satisfying texture, not to mention protein and healthy fats. Finish it off with a balsamic vinaigrette or your favorite healthy salad dressing. Top with pomegranate seeds for a festive flair.
Brussels sprouts salad
This creamy, crunchy appetizer is a blood-sugar-friendly take on Caesar salad. Caramelized Brussels sprouts are coated in a zesty, simple dressing made from lemon juice, garlic, olive oil, dijon mustard, and optional anchovies before they’re sprinkled with parmesan cheese.
Garlicky green beans
These deceptively simple green beans are a punchy, fragrant addition to any Thanksgiving menu. Liberally add chili flakes for extra spice. Garnish with fresh herbs like parsley for additional zing.
Blanched green beans with dukkah
Another green bean option — this time with dukkah, a Middle Eastern seed-and-spice mix that usually features coriander, cumin, and sesame seeds, among other earthy spices and nuts like hazelnuts.
Roasted cauliflower with dukkah
Use the tender roasted cauliflower florets in this easy side as an additional vessel for fragrant, crunchy, complex dukkah.
Roasted cauliflower steaks
Part of cauliflower’s beauty is its versatility; it’s an unassuming complement to the Thanksgiving table. This vegetable side is hearty and low-lift. Add cumin and coriander for a Middle Eastern flair, or drizzle with tahini for a nutritionally dense, simple sauce.
Mushroom cauliflower risotto
This dish uses riced cauliflower instead of rice and gets its creaminess from homemade cashew milk. Bone broth and olive-oil-browned mushrooms lend it that crave-worthy umami flavor, while thyme brings everything together. It’s equally worthy of being the main dish at any holiday gathering.
Roasted Brussels sprouts with chestnuts and bacon
The secret to perfect Brussels sprouts is blanching before baking; that’s how you get a crispy exterior and soft interior. Add chestnuts and bacon for textural variety and a sweet-and-salty finish.
Mashed “potatoes”
Celery root, cauliflower, and cashews make a surprisingly satisfying (and blood-sugar-friendly) replacement for traditional mashed potatoes while maintaining a buttery texture that resembles the original’s.
Paleo stuffing
This veggie-filled paleo stuffing uses sweet potatoes instead of cubed bread. (The recipe also has directions for transforming it into cornbread stuffing or a version made with keto bread.) Sage, pine nuts, and chestnuts add holiday-inflected complexity, and Italian sausage and chicken broth add a satiating dose of protein.
Cranberry sauce
Traditional cranberry sauce is usually laden with sugar. This version uses fresh orange juice and monk fruit for sweetness and cherries for added tartness. You’ll love the warming blend of ginger, anise, cinnamon, and cardamom.
Bonus: Healthy Thanksgiving desserts
You should be able to enjoy your favorite desserts, especially on Thanksgiving. Here are some metabolically friendly options that taste just as good as the originals, the perfect ending to your holiday meal.
Pumpkin pie
You won’t find refined flour, refined sugar, or other processed ingredients in this Thanksgiving classic. Instead, low-carb, gluten-free almond and lupin flours comprise the crust. The creamy, delightfully pumpkiny center is sweetened with maple syrup and thickened with full-fat coconut milk. For added crunch, try topping with roasted pecans.
Pear galette
Galettes are rustic-chic, low-maintenance alternatives to pies. You can really use any fruit here, but pears feel particularly festive and elegant, especially with all the cinnamon and cardamom this recipe calls for. Serve with your favorite low-carb ice cream.
