How do I not feel guilty about eating Thanksgiving meals?

Focus on connection, practice mindful eating and remember this: one meal or day isn’t enough to set back your goals.

What are some healthy thanksgiving meal ideas?

Consider air fryer brussels sprouts, roasted carrots, baked sweet potatoes and bone broth mashed potatoes.

What are some ways to make healthy Thanksgiving meals?

Try substituting healthier ingredients, using healthier cooking methods, emphasize protein to balance out the heavy carbs, and take a post-dinner walk.

9 Healthy Thanksgiving Recipes for a Feel-Good, Guilt-Free Holiday

There’s absolutely nothing wrong with enjoying your Thanksgiving meal exactly as your family likes it: creamy casseroles, carb-heavy sides, and Aunt Sally’s famous pecan pie. It isn’t the healthiest meal you’ll eat, but one meal won’t derail your healthy habits or fitness progress. In fact, a 2025 review published in Nutrition Reviews found that regular cheat meals may help with sustainable weight loss ⁽¹⁾.

That said, a meal packed with sodium, fat, simple carbs, and sugar, like Thanksgiving dinner, usually doesn’t make you feel too great. So, if you’d rather ditch the traditional recipes (and food coma) for lighter Thanksgiving alternatives, that’s perfectly understandable and healthy, too.

Most of us likely fall somewhere in the middle. Pumpkin pie is non-negotiable, but we’re willing to balance out some of the heavier dishes with healthier Thanksgiving recipes such as vegetables and salads.

A few strategic healthy swaps can help cut calories, provide steady and sustained energy, increase protein to align with your macro goals, and boost micronutrient intake to support immune function, regulate metabolism, and more. Here’s the scoop.

5 Easy Ways To Make Thanksgiving Healthier

Thanksgiving isn’t the day to obsess over being healthy, but a few simple twists can make your day a little healthier.

Sub Healthier Ingredients

Thanksgiving food is notorious for containing high amounts of cream, butter, condensed soups, salt, and sugar. Make healthy swaps where you can. For example, milk or half and half instead of cream; olive or avocado oil in place of butter; herbs and spices in lieu of salt; and healthier sweeteners[1.1], like monk fruit or honey, for sugar.

Use Healthier Cooking Methods

Most Thanksgiving spreads don’t include fried foods, which are high in fat and calories. Still, it’s worth mentioning that steaming, baking, roasting, and air frying are healthier cooking methods.

Emphasize Protein

Protein slows down the digestion of your whole meal, keeping you satisfied for longer with less. The good news: You don’t need to go out of your way to track protein intake at Thanksgiving dinner. A single 3-ounce serving of turkey delivers 24 grams of protein—enough to keep you feeling full and boost muscle protein synthesis (the process of building muscle).

Eat Protein and Veggies First

Glucose spikes, the energy high and subsequent crash that follows a carb-dense snack or meal are to be expected post-Thanksgiving feast. That said, eating protein or veggies before diving into carb-loaded sides like stuffing or mashed potatoes has been shown to reduce glucose spikes, keeping energy levels steady ⁽²⁾.

Take a Post-Dinner Walk

Forget a nap. Studies suggest taking a 10 minute walk immediately after your meal can help reduce peak blood sugar levels ⁽³⁾. In turn, this can improve energy levels and help you feel better.

9 Healthy Thanksgiving Recipes

Add these easy recipes to your menu for a healthier Thanksgiving dinner.

Air Fryer Brussel Sprouts

air fryer brussels sprouts recipe healthy thanksgiving recipe

Air fried veggies are hands-off to make and surprisingly tasty. Brussels sprouts add fiber and satisfying crunch to your Thanksgiving meal.

Ingredients:

1 pound Brussels sprouts, trimmed and halved
2 tablespoons avocado oil
Kosher salt, freshly ground pepper, and garlic power, to taste

Instructions:

Combine all ingredients in the air fryer basket and mix generously.
Air fry at 375°F for 15 minutes.
Stir and shake Brussels sprouts halfway through.

Nutrition Facts (Per Serving, Serves 6):

75 Calories, 1g Protein, 7g Fat, 4g Carbs

Green Bean Gremolata

green bean recipe healthy thanksgiving recipes

Skip the green bean casserole. This lighter green bean-based side has graced my family's Thanksgiving table for five years and counting, thanks, Ina Garten.

Ingredients:

1 pound French green beans, trimmed
2 teaspoons minced garlic (2 cloves)
1 tablespoon grated lemon zest (2 lemons)
3 tablespoons minced fresh flat-leaf parsley
3 tablespoons freshly grated Parmesan cheese
2 tablespoons of toasted pine nuts
2½ tablespoons olive oil
Kosher salt and freshly ground black pepper

Instructions:

Blanch green beans for 2-3 minutes until green and vibrant.
Immediately drain green beans and place them in a bowl filled with ice water until ready to serve.
Make the gremolata: Toss the garlic, lemon zest, parsley, Parmesan, and pine nuts in a small bowl and set aside.
When ready to serve, heat olive oil in a pan.
Drain beans, pat dry, add to pan, and cook for two minutes.
Remove from heat and toss with gremolata, salt, and pepper.

Nutrition Facts (Per Serving, Serves 6):

159 Calories, 4g Protein, 13g Fat, 10g Carbs

Roasted Carrots

Carrots are such an underrated side. When roasted and drizzled with a little honey they rival any sweet potato. This simple recipe is good as is, or a sprinkle of goat cheese or crushed pecans add festive flair.

Ingredients:

1-pound carrots, about 1 large bunch, cut into 2-inch barrels
1 tablespoon olive oil
1 teaspoon honey
½ teaspoon kosher salt
Freshly ground black pepper
Chopped fresh parsley, for garnish

Instructions:

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. In a large bowl, toss the carrots with the olive oil, honey, salt, and pepper.
3. Transfer the carrots to the baking sheet and spread in a single layer. Roast for 15 to 25 minutes, or until fork-tender and lightly browned.
4. Garnish with parsley and serve.

Nutrition Facts (Per Serving, Serves 6-8):

143 Calories, 1g Protein, 12g Fat, 12g Carbs

Parmesan Herb Squash

squash recipe healthy thanksgiving recipes

Roasted squash is a fall staple. This Parmesan herb-crusted version delivers another layer of flavor and health to your Thanksgiving spread.

Ingredients:

2 acorn or delicata squash
¼ cup olive oil
1 cup finely grated parmesan cheese
1 teaspoon garlic powder
½ teaspoon kosher salt
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried oregano

Instructions:

Preheat the oven to 425°F.
Slice the squash in half. Scoop out the seeds with a spoon, then slice each half into 1-inch-thick slices.
Toss the squash in a large mixing bowl along with the olive oil, parmesan, garlic, salt, basil, thyme, and oregano.
Place the squash on a parchment-lined baking sheet.
Bake for 20 to 25 minutes, until soft and lightly golden on top.

Nutrition Facts (Per Serving, Serves 6):

210 Calories, 6g Protein, 14g Fat, 18g Carbs

Baked Sweet Potatoes

A simple baked sweet potato packs plenty of satisfying sweetness to even out the savory featured on your Thanksgiving plate. No marshmallows are needed.

Ingredients:

4 sweet potatoes
Olive oil (optional)
4 tablespoons unsalted butter
Kosher salt

Instructions:

Preheat the oven to 425°F.
Prick sweet potatoes with a fork and place on a parchment-lined baking sheet.
Rub outsides with oil if you intend to eat the skins.
Bake potatoes until tender, 45 to 50 minutes.
Let cool, slice in half, and top with butter and salt.

Nutrition Facts (Per Serving, Serves 4):

232 Calories, 2g Protein, 14g Fat, 22g Carbs

Bone Broth Mashed Potatoes

Chicken bone broth is loaded with flavor and nutrients like collagen, which may boost gut health and reduce inflammation. It’s also my mom’s secret for fluffy mashed potatoes, without the heavy cream.

Ingredients:

3 pounds yellow potatoes, peeled and diced in 1-inch cubes
8 cups of chicken bone broth
½ cup unsalted butter
5 cloves garlic
A few sprigs of thyme
A few sprigs of rosemary
2 bay leaves
1 cup half and half
Kosher salt and freshly ground pepper
Chives, minced (optional)

Instructions:

Add peeled and diced potatoes to a pot and cover with chicken bone broth.
Bring to a boil on high heat, then reduce heat to a simmer until potatoes are fork tender (about 20 minutes).
While the potatoes are cooking, add one tablespoon of butter to a small saucepan.
Once butter is shimmering, add garlic, and thyme and rosemary sprigs, and cook until fragrant (about one minute). Then add half and half and bay leaves and bring to a simmer over low heat for about five minutes. Remove from heat.
When potatoes are finished, strain and return to pot. Mash potatoes with a masher or ricer. Fold in the remaining butter.
Then, using a grated strainer to catch the garlic, seasonings, and bay leaves, add the infused half and half to the potatoes. Stir well.
Season potatoes with salt and pepper to taste. Garnish with chives.

Nutrition Facts (Per Serving, Serves 6):

366 Calories, 10g Protein, 18g Fat, 43g Carbs

Thanksgiving Slaw

Make this no-wilt salad a day ahead. Just whip it out of the fridge when you’re ready to eat, and voila: an instant veggie boost.

Ingredients:

1 shallot, minced
⅓ cup olive oil
¼ cup apple cider vinegar
2 tablespoons maple syrup
4 teaspoons Dijon mustard
1 head of green cabbage, shredded
1 bunch of parsley, chopped
¾ cup sliced almonds
¾ cup dried cranberries
Kosher salt and freshly ground black pepper

Instructions:

Combine shallot, oil, vinegar, maple syrup, and Dijon mustard in a small bowl and mix well.
Add cabbage, parsley, almonds, cranberries, and dressing to a large bowl, and toss. Season with salt and pepper to taste.
Store it in the fridge for up to a day before eating.

Nutrition Facts (Per Serving, Serves 8):

248 Calories, 5g Protein, 16g Fat, 25g Carbs

Simple Green Salad

With all the other cooking going on, you may not have the energy or oven space to put together a fancy salad, too. That’s where this simple green comes in. Better yet, it comes together in less than five minutes.

Ingredients:

Greens, of your choice
¼ cup red wine vinegar
½ cup olive oil
2 tablespoons Dijon mustard
Kosher salt and freshly ground pepper

Instructions:

Cut and wash the greens.
Combine vinegar, oil, and mustard in a jar and shake well.
When ready to serve, add greens to a large bowl, drizzle with dressing, sprinkle with salt and pepper, and toss.

Nutrition Facts (Per Serving, Serves 6):

169 Calories, 1g Protein, 18g Fat, 1g Carbs

High-Protein Pumpkin Mousse

Cottage cheese in dessert? We know how it sounds. Don’t knock this high-protein dessert until you try it. A couple bites of this pumpkin cheesecake swap are the perfect way to finish off a meal.

Ingredients:

1 cup cottage cheese
¼ cup pumpkin puree
2-3 tablespoons sweetener of choice (monk fruit, honey, or maple syrup are all good options)
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice

Instructions:

Add all ingredients to a blender or food processor and blend until smooth.
Transfer to a glass container and freeze for two hours.
Top with toppings of choice. We like ours with a little whipped cream and cinnamon, or mini chocolate chips.

Nutrition Facts (Per Serving, Serves 2):

186 Calories, 12g Protein, 5g Fat, 24g Carbs

How To Enjoy Thanksgiving Without Guilt

Regardless of healthy swaps, when you’re locked in on your goals it can be challenging to enjoy the holidays without feeling guilty. Focus on this instead:

Adjust Your Mindset

Unless you want to ruin your day with intrusive thoughts, let go of all-or-nothing thinking. Challenge any guilt that crops up with this simple reminder: one meal or day isn’t enough to set back your goals.

Focus On Connection

Yes, Thanksgiving is about food, but the people are even more important. Practice gratitude, indulge in connection and conversation. Slow down and enjoy being with the people that matter to you most.

Practice Mindful Eating

Whether you go all-out on Thanksgiving dinner or try your best to keep things trim, you don’t need to overcompensate to get back on track. Aim for balance. Listen to your body, eat normally, and make healthy choices.

The Bottom Line

Thanksgiving dinner isn’t the healthiest meal you’ll eat, but nostalgic food and time with loved ones may offer health benefits beyond nutrition. Make simple ingredient swaps, choose healthier cooking methods, and emphasize protein and veggies to make your meal a little healthier. And ask your family to join you on a short walk after dinner to avoid the post-feast slump. Above all, remember that one meal or day won’t derail your progress. Give yourself permission to enjoy the food and people around you and practice gratitude to reduce guilt.

Note: Calorie count for each recipe may vary depending on the exact measures you use and brands you choose. If you wish to have a fully accurate nutritional assessment for each meal, be sure to add your exact portion sizes/details to a meal prep website.

9 Healthy Thanksgiving Recipes for a Feel-Good, Guilt-Free Holiday

Recipes and tips to lighten up your Thanksgiving table.