How to Build a Healthy Thanksgiving Menu

by Mia Rigden, board-certified nutritionist, classically trained chef

Let’s all hereby declare Thanksgiving is no longer a day of gluttony. Leave the gobbling to the turkey and serve nutrient-dense foods your guests will savor. Turkey, seasonal sides, and quality time with friends and family can be incredibly nourishing, delicious, and restorative — and don’t have to require a loosening of the belt. Consider these serving these foods for a celebratory, abundant, delicious Thanksgiving dinner your guests will feel good eating.

Healthy Thanksgiving Appetizers

It’s way too easy to fill up on stuffed mushrooms and mini quiches before the main event. I keep the hors d'œuvres light and fresh to keep hunger in check and avoid gorging at dinner. From a nutrition perspective, starting the meal with protein and fiber can help mitigate blood sugar spikes later. A few ideas:

• Seasonal board: A simple board with fresh vegetable crudités, crunchy crackers, a savory dip, some seasonal fruit (like apples, figs, grapes, or persimmon), olives, and perhaps a cheese should keep your guests satiated without stuffing them fuller than the turkey.
• Savory soup: A warm pot of collagen-heavy bone broth or a blended butternut squash soup is a soothing way to ease into an indulgent day. If serving a soup, top with a little olive oil, sea salt, and toasted pumpkin seeds.
• Antipasto platter: Serve raw vegetables and assorted charcuterie on a beautiful platter with fresh herbs and a drizzle of olive oil. You can make it look abundant while not overdoing it. Add some pickles and fermented vegetables for some gut-supporting probiotics.
  
  

Healthy Thanksgiving Dinner

Turkey has star billing, but the supporting cast always steals the show. I love that Thanksgiving is based in such a strong source of protein, yet it’s the sides (and the good company) that get me excited for the holiday. My table is always repleted with an assortment of vibrant vegetable sides, which provide an opportunity to inject more vitamins, minerals, antioxidants, and other nutrients into the meal. Use this list like a choose-your-adventure.

Healthy Thanksgiving Mains

In recent years it’s been trendy to serve something other than turkey at Thanksgiving. In my family, if we’re having a big group for the holiday, we’ll often serve two proteins to offer some variety. Here are some options:

• Turkey: The classic Thanksgiving bird is lean and a solid source of B12, zinc, niacin, selenium, and choline.
• Roast chicken: An alternative for a smaller Thanksgiving, chicken is easier to cook, occupies less oven space, and is arguably juicier.
• Individual Cornish game hens: These are fun and fancy if you’re up for the challenge of cooking every guest an individual bird. I would not recommend it for a group larger than four unless you’re ambitious and have abundant oven space.
• Leg of lamb: A festive alternative to turkey with substantial omega 3 content, lamb is also a nice addition to a turkey if you want some variety.
• Brisket: Another fun option, brisket may even have some cholesterol benefits.
• Salmon filet: A great option for your pescatarian friends, salmon is one of my favorite brain foods.
• Lentil loaf: If you or a loved one is vegetarian, a meat-free lentil loaf is an excellent high-fiber, high-protein swap for meat.
  
  

Healthy Thanksgiving Sides

Here is where you can let your culinary skills and creativity shine. Choose three to four sides, depending on how large a crowd you’re hosting. If you have specific dietary needs, or your extended family doesn’t eat the same way you do, sides are a great way to satisfy everyone while maximizing nutritional value. A few of my favorites include:

• Celery root purée: A delicious alternative to mashed potatoes, this dish is rich in immune-supporting Vitamin C.
• Steamed green beans with slivered almonds, sea salt, and butter or olive oil: I love this simple side side all year round, but it’s a perfect (and easy to prepare), magnesium-rich complement to a Thanksgiving feast.
• Fall harvest salad with apples, smoked almonds, and pecorino cheese with shallot vinaigrette: This is the least boring salad you’ll ever find on a Thanksgiving table, and an excellent way to eat plants at their nutrient-rich peak.
• Shaved Brussels sprouts salad with pomegranate seeds, shaved parmesan, and pine nuts: Pomegranate seeds add crunch, sweetness, and antioxidants to this bitter salad.
• Roasted Brussels sprouts with chopped dates, walnuts, and shallot vinaigrette: If you prefer your Brussels sprouts cooked, this preparation is perfect. Simply roast your sprouts in olive oil and salt, and dress with dates, walnuts, and a quick dressing of sliced shallots, dijon mustard, champagne vinegar, olive oil, sea salt, and black pepper. Dates are a lower-glycemic fruit with high fiber to satisfy a sweet tooth while supporting healthy blood sugar.
• Roasted carrots and parsnips with fresh herbs: Let the vegetables shine by simply peeling, dicing, and roasting them with olive oil, salt, and maybe a touch of honey. Top with fresh herbs.
• Southern-style collard greens: A welcome (and warming) dish of greens adds a plethora of nutrients to the spread
• Roasted fennel with delicata squash and apples: Fennel is underrated and antioxidant-rich, and roasted fennel is phenomenal, particularly when paired with sliced apples.
  
  

Thanksgiving Dessert Ideas

Pumpkin pie has been a forever favorite dessert of mine, both for taste and its vision-supporting Vitamin A content. Something about my grandma’s recipe hits every time. My new favorite Thanksgiving dessert, however, is a skillet apple crisp with vanilla ice cream.

What to do with Thanksgiving leftovers?

If you’re looking for a healthy and satisfying meal to make with leftover turkey, just swap it for the chicken in this Chicken and Lentil Soup recipe. If you’re really ambitious, you could even make a broth with the turkey bones.

A healthy Thanksgiving for gratitude, not gluttony

By shifting the focus to quality over quantity, you and your guests can savor each bite and each moment.

Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.