Thanksgiving is a time for gratitude, family, and, of course, delicious food. But that doesn’t mean you have to abandon your health goals for the day.
With a few simple swaps, you can enjoy all the flavors of Thanksgiving while making smarter choices for your body.
Here are 10 healthier Thanksgiving swaps to try this year.
1. Skip the Canned Sugary Yams — Go for Roasted Sweet Potatoes
Canned yams are often drenched in sugary syrup, but roasted sweet potatoes bring out natural sweetness without added sugar. Slice them into rounds or cubes, drizzle with olive oil, sprinkle with cinnamon, and roast until caramelized.
2. Choose Fresh Green Beans Over Casserole
While green bean casserole is a classic, it’s heavy on cream and fried onions. Opt for fresh green beans sautéed with garlic, olive oil, and a squeeze of lemon for a lighter, nutrient-packed side.
3. Make Mashed Cauliflower Instead of Mashed Potatoes
Mashed cauliflower mimics the creamy texture of mashed potatoes with fewer carbs and calories. Add roasted garlic and a touch of Greek yogurt for richness without the extra butter.
4. Switch to Whole Grain Stuffing
Traditional stuffing uses white bread, but whole grain bread adds fiber and nutrients. Toss in vegetables like celery, carrots, and onions for added crunch and flavor.
You can learn more about whole grains in this blog.
5. Trade Canned Cranberry Sauce for Fresh Cranberry Relish
Canned cranberry sauce often contains high-fructose corn syrup. Make your own by blending fresh cranberries with orange juice and a bit of honey or maple syrup for a tangy, healthier alternative.
6. Mix Up Your Appetizers
If you’re like me, then you probably love the hors d’oeuvre table. Unfortunately, appetizers can be a not-so-sneaky source of calories. Consider these healthier options for your spread:
- Hummus and veggies instead of cheese and crackers
- Dips made from tofu, mashed beans, or tahini
- Whole grain pretzels and a flight of different mustards to dip in
- Yogurt-based dips with fresh fruit
- Wasa crackers with toppings
- Olive and pickle charcuterie — look for options without artificial dyes
7. Bake a Healthier Pie Crust
Traditional pie crusts can be heavy on butter or shortening. Try making a crust with almond flour or whole wheat flour for added nutrients, or consider crustless options like pumpkin custard.
8. Lighten Up the Gravy
Gravy can be calorie-laden, but you can lighten it up by skimming off fat before thickening it. Use vegetable stock or a bit of cornstarch instead of heavy cream.
If you use gravy packets, read your labels. Choose organic packets without the added fillers.
9. Swap Sugary Drinks for Infused Water
Skip the soda and sugary punches. Serve water infused with seasonal flavors like orange slices, cranberries, and a sprig of rosemary for a festive and hydrating option.
10. Serve Dark Chocolate Instead of Candy
For a sweet treat, offer squares of dark chocolate (70% cocoa or higher) instead of traditional candies or heavy desserts. Pair with fresh fruit for a decadent and satisfying finish.
By making these small changes, you can enjoy all the warmth and joy of Thanksgiving without compromising on health. Your body will thank you, and your taste buds won’t feel deprived!
