My Guide to a Healthy Thanksgiving: Recipes, Drinks & Holiday Tips

Be Well Living / 
My Guide to a Healthy Thanksgiving: Sides, Desserts, Drinks & Blood-Sugar Friendly Holiday Tips

Whether you’re planning your Thanksgiving menu with healthier recipes or planning a healthier approach to the holidays in general, this is your roadmap to having a better holiday. Because it really is possible to enjoy the feast and feel well the next day.

Here what you’ll find in my guide:

  • Traditional and iconic Thanksgiving dish recipes with simple and healthy ingredients
  • Better beverage options, including alcoholic and non-alcoholic options
  • Lower-sugar desserts that still taste like dessert
  • Breakfast, both before and after Thanksgiving
  • How to navigate the mental holiday load well
  • Quick tips to having a healthier holiday 

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Traditional Thanksgiving Food: Real Ingredient Edition

When it comes to holidays like Thanksgiving, my approach is to lean into the celebratory aspect of the meal. This is not the time for guilt and restriction. At the same time, it is still possible to indulge in a way that keeps health on track and allows you to feel well over the holiday. 

The key? Blood sugar balance and real ingredient-centered recipes. I prioritize nutrient density and the Fab Four (protein + fat + fiber + greens) to ensure blood sugar stability and cut cravings. And I enjoy all the traditional dishes of Thanksgiving, only made with nutrient-dense, real food. And often swapping out ingredients for better choices.

Turkey: Star of the Show

  1. For most classic recipes, I turn to pros like Ina Garten. In her Perfect Roast Turkey, she shows you how to use simple. clean ingredients to create a delicious centerpiece for your holiday celebration.
  2. I encourage you to elevate your ingredients! Use a lactose-free ghee or grass fed Kerrygold unsalted butter where it calls for butter. Purchase your pastured turkey in advance.
  3. When you’re done celebrating, save the bones to make your own bone broth. I’m a fan of bone broth as an excellent source of collagen and nutrient-rich, hydrating drink. It makes the  perfect bridge snack or meal base to support your immune system year-round. Be Well Tip: Freeze it in individual serving sizes to make for easy sipping whenever you need it.
    1. Don’t want to make it yourself? FOND (use code BEWELL) or Kettle and Fire are great store-bought options.

Thanksgiving Sides & Low Carb Swaps

Potatoes (or Not):

  • Swap Mashed Potatoes for my Herby Cauliflower Mash: An easy carb-friendly swap for your Thanksgiving meal is a cauliflower mash in place of (or alongside) mashed potatoes. Cauliflower is a cruciferous vegetable that is rich in fiber and sulforaphane, a phytochemical that activates detoxification, reduces inflammation, and boosts cell defense. I have the easiest cauliflower mash recipe ever.
  • Don’t fear Sweet Potatoes: Sweet potatoes are a nutrient-dense, complex carbohydrate, as well as a classic Thanksgiving side. And they can be a great option when they’re not made with a load of sugar and topped with marshmallows or a sweet crumble. You can easily find healthier versions that offer the same iconic flavor. Like this one from Well Plated, which contains minimal sugar and includes a nice dose of pecans for healthy fats.

Veggie: Easy Oven-Roasted 

Seasonal produce doesn't need much to shine. The simpler the recipe, the better it tastes and the better we feel. Here are the 3 Thanksgiving side vegetable recipes I’ve tweaked that are chock-full of gut-loving fiber and antioxidants.  

  • Roasted Veggies: They taste fancy, but they are so easy. Simply dress your favorite veggie (broccoli, cauliflower, carrots, or Brussel sprouts) with EVOO* (code BEWELL for 15% off) or Primal Kitchen Avocado Oil* and your favorite seasonings. Roast at 400 F for 30-40 minutes (depending on how durable the veggie), flipping halfway through. You will have restaurant-quality, perfectly-caramelized roasted veggies. See my note below for perfectly seasoned veggies every time!
  • Brussels Sprouts: I make these at least once a week because they’re delicious and my boys love them. Plus, Brussels sprouts are easy to prep. Just trim the stems, toss in oil and seasonings, and throw them in the oven as outlined above. I consider these my perfectly seasonal and fail-safe side.
  • Green Beans: Green bean casserole is a Thanksgiving staple, but you can easily lighten and brighten it up by using a green bean almondine recipe or simple sauté (which also saves oven space!). This almondine recipe, and this deconstructed green bean casserole recipe have been my go-to’s. You can also check out my 'cheesy’ oven roasted green bean recipe if that sounds like more of a winner for your family.

Be Well Tip – A Note on Seasonings:

Roasting veggies and pairing seasonings have you intimidated? I walk you through fool-proof seasoning step-by-step in my own kitchen in this video at the 6:06 minute mark. Complete with tips and tricks to season like a pro. 

By choosing sugar-free, nutrient-dense seasonings, you can amplify the nutritional quality and taste of your foods. I get most of my seasoning from Thrive Market.

Serving Up Salads & Sauces

Cold deli-style salads with bright beets or carrot salads are no-cook ways to bring color to your table. They mix up the temperatures on your plate and are make-ahead friendly. 

I have made this Fennel-Apple Salad in the past, holding the cheese and adding golden beets. Here are a few others I think would be fabulous: 

So many times, we overthink a salad and add the whole kitchen sink. But the point of a Thanksgiving salad is to lighten the meal with a mix of delicate leaves, herbs, and a well-balanced dressing. Use dry-roasted nuts/seeds for recipes that call for them. Try one these simply perfect side salads:

Cranberry Sauce is as classic as it gets, and I’m on board! Cranberries are full of rich nutrients like vitamin C and polyphenols. The catch? Most recipes call for a cup of sugar, which negates any benefits. 

Instead, try a Fab 4 friendlier recipe like my chia cranberry sauce, which slows the digestion of sugar with added fiber. Adding chia to any cranberry sauce makes it thick and supports blood sugar balance. Or try this naturally-sweetened cranberry sauce from Cookie and Kate, which is sweetened with either honey or maple syrup. You could also try swapping out the sweetener all together for something like allulose or Now Foods Sugarless Sugar*. 

Healthier Beverage Options

It’s easy to forget about the massive impact beverages can have on blood sugar balance and post-Thanksgiving recovery. Choosing lower- or no-sugar options is always the best move. If drinking alcohol, try a cleaner option such as those I offer below. Better yet? Skip the alcohol altogether and go with an equally refreshing alternative to give your liver a little break. 

Healthier Wine:

Make sure you pair your dinner with a glass of vino that’s also Fab 4 friendly. I suggest Dry Farm Wines or one of Thrive Market’s biodynamic options. All of these are lower in sugar and toxins. You can also search the Organic Wine Exchange.

Non-Alcoholic Options: 

Non-Alcoholic options are a must! Whether you’re cooking, lounging around the house, or planning cocktail hour, it’s always nice to have non-alcoholic options easily accessible. My favorites?

For an entire roundup of my favorite non-alcoholic beverages, including those above and so many more, see my Non-Alcoholic Guide to Sober Celebrations. 

Warming Beverages with Benefits: 

A mid-day or post-dinner warm drink is always fun to sip over conversation. If tea is your thing, I highly encourage you to do your research on purity and sourcing. Tea leaves can be high in heavy metals and pesticides. I trust Pique Tea for their triple screen method of testing for heavy metals, pesticides, and mold. Some favorite teas include:

Check out my tea hack for microplastic-free brewing on IG!

Hydrating with Electrolytes:

Cravings can often be a sign of dehydration or an electrolyte imbalance. Sipping LMNT electrolytes throughout the day helps prevent these imbalances and keeps cravings at bay.

After Thanksgiving, cozy up with a high-protein Be Well Hot Chocolate mixed with a LMNT Chocolate Packet. This rich, creamy treat satisfies your sweet tooth while supporting hydration and staying on track. Perfect for winding down after the big feast—and totally kid-friendly too!

Lower Sugar Desserts:

Sugar consumption around the holidays skyrockets, especially for kids. As parents and caretakers, I encourage you to control the controllables. Don’t skip dessert entirely! I learn into these “dessert tips” for holidays:

Bring a lower sugar but equally delicious dessert option. 

Choose your favorite dessert and stick with that. No need to blow your sugar consumption on store-bought cookies or other non-favorites just because thy’re there. 
Learn the art of portioning. Don’t supersize your dessert. And if you want to try multiple dessert options, go for a small sampling of each. Think of it as dessert-style tapas! This allows you to satisfy craving and curiosities by trying multiple dishes, but keep sugar consumption lower than if you had a full portion of each. 
To learn other ways to set nourishing traditions, check out this blog here.

Here are a few lower sugar but totally Thanksgiving celebration-worthy dessert recipes: 

  • Bite-size pumpkin pies sweetened with dates are perfectly seasonal and already portioned.
  • This No-Bake Pumpkin Pie is a classic, but without any added sugar and tastes even better than the real deal.
  • No-Bake Pecan Bites are my go-to around the holidays for a quick, nutritious dessert and minimal effort.

Thanksgiving Morning: How to Break Your Fast

Whether you’re looking to come into Thanksgiving feeling grounded and stable or want to roll out of it seamlessly into a healthy lifestyle, breakfast is so important. Breakfast can either balance blood sugar or set you on a roller coaster of cravings and crashes. 

I’m a huge advocate of using the Fab Four Smoothie as your go-to tool for starting every day balanced, calm, and satiated. No snacks. No cravings. Just stable energy that will have you feeling your best.

My current seasonal favorite Fab Four Smoothies – all using Be Well Protein as the balancing foundation: 

Not into smoothies? I still want you to start your day with a protein-rich, satisfying breakfast. Here are my favorite non-smoothie breakfasts for ultimate blood sugar balance: 

  1. I’m a big fan of eggs in all forms. They’re delicious, nutrient-packed, and versatile enough to be used at all meals. When I’m feeling extra fancy, I like to take my scramble to the next level and make something like this Farmers Market Frittata. 

  2. For all my oatmeal lovers who are all about balancing their blood sugar first thing in the morning, my Pumpkin Pie Chia Pudding Parfait, Creamy Chai Chia Pudding, Pumpkin Yogurt Bowl, or Chia seed pudding are for you! They come together in less than 5 minutes and give you all the warm feels of a big bowl of oatmeal, minus the blood sugar spike. 

Family Dynamic in The Kitchen:

The holidays can turn even the calmest home into a pressure cooker. Between the to-do’s, travels, pressures, and relational dynamics, it’s easy to end up stressed, exhausted, and missing the moments that actually matter. Instead of taking on everything yourself, try shifting the mindset to teamwork and realistic expectations.

Your attitude sets the tone, and when you delegate with positivity and inclusion, most people are more than happy to lend a hand. Here are a few ways to make Thanksgiving feel lighter, more enjoyable, and far less chaotic:

  1. Divide and Conquer, Intentionally: Assign roles early. Who’s in charge of sides? Who’s handling the turkey? Who sets the table? Giving every family member a piece of the day not only relieves your mental load but also helps everyone feel included and invested.
  2. Communicate Before the Stress Hits: Send a simple group text or have a quick check-in the week before. Clarify who’s bringing what, what time dishes need to go in the oven, and what help you’ll actually need. Eliminating guesswork prevents last-minute panic.
  3. Lower the Bar (No One Will Notice but You): Not everything needs to be homemade. Not every dish needs to be Pinterest-worthy. Decide in advance where you’re okay with shortcuts. Store-bought rolls, pre-made pie crust, simple centerpieces? And let those choices free up your bandwidth.
  4. Name Your Needs Out Loud: If you get overwhelmed when too many people are in the kitchen, say it. If you need help with cleanup, ask for it. Clear communication is a gift to everyone (including yourself).
  5. Build in Enjoyment on Purpose: Choose one thing that will make the day feel good to you. Is it a morning walk, a quiet cup of coffee, a favorite playlist in the kitchen? Protect that moment and treat it as part of the holiday, not extra.
  6. Remember the Real Goal: Thanksgiving isn’t a performance. It’s about connection. When the expectations soften, the joy usually expands. Give yourself permission to let “good enough” be your theme of the day.

Quick Tips for a Healthier Holiday

Get your kids involved:

A Fab Four meal shines when vegetables are on the plate, but picky eaters (little or grown) can make that tricky. Exposure and modeling by parents are the biggest predictors of veggie acceptance. The more kids see and participate, the more likely they are to eat what they’ve helped make. Easy ways to involve them:

  • Let them pick one or two vegetables for the meal. Giving choice = more buy-in.
  • Include them in the process. Washing produce, adding seasoning, stirring, or “taste testing.” Expect a little extra mess, but the payoff is worth it.
  • Use child-safe knives or a learning tower from Amazon or Lalo so they can safely chop, mix, and watch alongside you. It keeps them engaged and builds confidence around real food.
  • If it feels too stressful for you to let them in on Thanksgiving meal prep (but from experience, don’t knock it til you try it…they can actually be very helpful!), involve children in different ways. Setting the table. Picking flowers or pine cones for centerpieces. Folding napkins. Running “errands” like getting sheet pans, spatulas, or other. 

Plan with low stress in mind:

You don’t need to overhaul the menu to make Thanksgiving healthier. Here's a few tips to keep meals low-fuss but full of flavor.

    1. Adapt your favorite dishes with the Fab Four framework: add a clean protein, include a healthy fat, bump up the fiber, and layer in greens where it feels natural.
    2. Prep ahead when possible. Chop veggies, premix dressings, assemble casseroles early. That way, Thanksgiving Day will feel calmer instead of chaotic.
    3. Delegate: Allow (or ask!) family members to pitch in with dishes or small tasks so you’re not carrying the entire meal alone.

Prioritize balanced plates:

  • Start with protein and veggies first to naturally regulate appetite and energy.
  • Keep the Fab Four in mind when building your plate. This alone makes a big difference in how you feel after the meal.
  • Choose the indulgences you really love, enjoy them mindfully, and skip the ones you don’t truly care about.
  • Portion your meal appropriately. It is possible to enjoy everything and still feel well, but maybe not a full portion size of everything. 

Set the tone with simple habits:

  • Go on a family walk before or after the meal. Movement helps with digestion and blood sugar balance.
  • Drink water throughout the day (hydration matters more than you think on heavy-meal holidays).
  • Eat breakfast or a small Fab Four smoothie. Don’t “save up” for the meal, which can lead to crashes, cravings, and overeating.

These small steps make the day feel calmer, the meal more nourishing, and the memories sweeter. Here’s to a Fab Four fall and a Thanksgiving you’ll actually enjoy. Before and after the feast.

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