7 Tips for a Healthier Thanksgiving Menu That Still Tastes Great

Thanksgiving is a time for family, gratitude, and of course, a delicious feast. But traditional dishes can often be loaded with excess fat, sugar, and salt. The good news? With a few simple swaps and mindful preparation, you can enjoy all the classic flavors of Thanksgiving without compromising your health.

1. Keep Turkey Tasty but Lower in Fat

Turkey is a great source of lean protein, but its nutritional value depends on how it’s prepared:

• Opt for white meat: Turkey breast is lower in calories and fat than dark meat. A 3-ounce serving of roasted turkey breast has 160 calories and 6 grams of fat, compared to 190 calories and 10 grams of fat in dark meat.

• Roast, don’t fry: Cook your turkey in its own juices or with reduced-fat, low-sodium broth for added moisture.

• Use cooking spray and fresh herbs: Instead of butter, spray the turkey with cooking oil and season with rosemary, thyme, and sage for flavor.

• Remove the skin before eating: The skin is high in unhealthy saturated fat.

2. Make Gravy Without Flour

Traditional gravies can be heavy. Lighten it up with reduced-fat chicken broth or turkey stock for a clear, flavorful sauce.

3. Boost the Nutrition in Stuffing

Stuffing doesn’t have to be a guilty pleasure:

• Use whole-grain bread instead of white bread.

• Add nutrient-rich ingredients like mushrooms, apples, cranberries, carrots, or pumpkin seeds.

• Skip cooking the stuffing inside the turkey to avoid absorbing excess fat and bacteria. Instead, bake it in a covered casserole and moisten with broth as needed.

For a twist, try a cranberry apple farro stuffing recipe for a fiber-packed alternative.

4. Sweeten Cranberries Naturally

Homemade cranberry sauce can cut out unnecessary sugar:

• Cook fresh cranberries with water and sweeten naturally with a splash of orange juice, honey, or frozen blueberries.

• Skip canned versions, which are often loaded with added sugars.

5. Fill Half Your Plate with Roasted Vegetables

Seasonal veggies like sweet potatoes, squash, Brussels sprouts, and carrots are rich in vitamins and fiber. Roast them with a drizzle of olive oil and a pinch of salt to bring out their natural flavors.

6. Lighten Up Creamy Casseroles

Creamy dishes like mashed potatoes and green bean casserole can be made healthier without sacrificing taste:

• Try mashed cauliflower: Blend it with garlic, Parmesan cheese, and fat-free Greek yogurt for a creamy alternative.

• Healthier green bean casserole: Use low-fat mushroom soup and sour cream. Skip fried onions, and top with fresh onion slices or a sprinkle of Swiss cheese.

7. Enjoy Pumpkin Pie Without the Crust

Save on calories and fat by eliminating the crust from your holiday pie. Pour your pumpkin filling into a pie pan or custard cups and bake. This trick works for fruit and pecan pies too. If you must have crust, keep it to one layer either the top or bottom.

Savor the Feast Without the Guilt

With these simple swaps, you can enjoy a Thanksgiving meal that’s just as satisfying but packed with nutrients. Focus on portion sizes, eat slowly, and enjoy the flavors of the holiday guilt-free.

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