Healthy Thanksgiving Swaps to Keep You On Track with Your Goals

Thanksgiving is a time for feasting and celebrating with loved ones. But with all the delicious food, it can be easy to overindulge and derail your healthy eating habits. This year, enjoy the holiday and stay on track with these simple, healthy swaps for your Thanksgiving favorites.

Swap Mashed Potatoes for Cauliflower Mash

Mashed potatoes are a classic side dish but can be heavy in carbs and calories. Swapping potatoes for cauliflower gives you a similar creamy texture with fewer calories and more fiber to keep you full.

Cauliflower Mash

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 Tbsp Greek yogurt (low-fat)
• 1 garlic clove, minced
• Salt and pepper, to taste
• Fresh chives, chopped (optional)

Directions:

1. Steam cauliflower until tender.
2. Blend or mash with Greek yogurt, garlic, salt, and pepper until smooth.
3. Top with fresh chives if desired.

Servings: 6 servings of vegetables.

Use Greek Yogurt Instead of Sour Cream

This swap is perfect for those looking to add a bit of extra nutrition without sacrificing taste. Plus, Greek yogurt has probiotics, which are great for digestion—especially helpful during a holiday centered around food.

Greek Yogurt Herb Dip

Ingredients:

• 1 cup low-fat Greek yogurt
• 1 Tbsp fresh dill, chopped
• 1 Tbsp parsley, chopped
• 1 tsp garlic powder
• Salt and pepper, to taste

Directions:

1. Combine Greek yogurt with dill, parsley, garlic powder, salt, and pepper.
2. Serve with raw veggies like bell peppers, cucumbers, and celery.

Servings: 3 servings of protein.

Swap Sweet Potato Casserole for Cinnamon Roasted Sweet Potatoes

Traditional sweet potato casserole is often packed with sugar, butter, and marshmallows. Instead, try roasting sweet potatoes to bring out their natural sweetness and add a warm holiday flavor without the extra calories.

Cinnamon Roasted Sweet Potatoes

Ingredients:

• 2 medium sweet potatoes, diced
• 1 Tbsp olive oil
• 1 tsp cinnamon

Directions:

1. Preheat the oven to 400°F.
2. Toss diced sweet potatoes with olive oil and cinnamon.
3. Spread on a baking sheet and roast for 25-30 minutes, or until tender.

Servings: 4 servings of complex carbs and 4 servings of fats.

Opt for Cauliflower & Veggie Stuffing Over Traditional Stuffing

Stuffing is a Thanksgiving staple, but traditional recipes made with white bread, butter, and sausage can be calorie-dense. Consider making a healthier version with whole-grain bread, which adds fiber and complex carbs to help you feel fuller.

Cauliflower Veggie Stuffing

Ingredients:

• 1 head of cauliflower, chopped
• 1 cup mushrooms, diced 
• 1/2 cup celery, diced
• 1/2 cup onions, diced 
• 1 Tbsp olive oil
• 1 tsp sage
• Salt and pepper, to taste

Directions:

1. Preheat the oven to 375°F.
2. Sauté mushrooms, celery, and onions in olive oil until softened.
3. Add cauliflower and cook for a few more minutes, then season with sage, salt, and pepper.
4. Bake for 25-30 minutes.

Servings: 11 servings of vegetables and 4 servings of fat.

Choose a Healthier Gravy

Traditional gravy can be high in fat and calories, especially when made with turkey drippings and butter. A lighter option is to make a vegetable-based gravy by blending roasted veggies (like carrots, onions, and celery) with low-sodium broth. This gravy is full of flavor and offers more vitamins and minerals than the classic version.

Vegetable Gravy

Ingredients:

• 1 cup mushrooms, diced
• 1/2 cup onions, diced
• 1 cup low-sodium vegetable broth
• 1 tsp thyme
• Salt and pepper, to taste

Directions:

1. Sauté mushrooms and onions until soft.
2. Add vegetable broth and thyme, simmering until the mixture thickens slightly.
3. Blend until smooth for a creamy consistency.

Servings: 2 servings of vegetables.