Thanksgiving used to feel like a food marathon to me—one where I’d load up on buttery mashed potatoes, rich casseroles, and pies galore. But every year, I’d end up feeling sluggish, uncomfortable, and more than a little regretful. Then I figured out a trick: focus on healthier options without losing the Thanksgiving magic.If you’re wondering, “Can I eat healthy on Thanksgiving?” I’ve got good news: you can. Here’s my go-to list of healthy Thanksgiving foods I reach for, backed by why they’re better choices for a balanced, feel-good feast.
White Meat from the Turkey
White turkey meat is leaner than dark meat, meaning it has fewer calories and less fat.
3 ounces of white meat (roughly the size of a deck of cards) has around 130 calories and packs in 25 grams of protein—enough to keep you full without that overly stuffed feeling.
I skip the skin (yes, it’s tempting) since it’s high in saturated fat, which can make you feel heavy and slow.
Health Tip: Turkey is rich in tryptophan, an amino acid that promotes serotonin, the “feel-good” hormone, helping you relax without inducing a “food coma.”
Sweet Potatoes
Sweet potatoes are loaded with beta-carotene, which your body converts into vitamin A—great for your immune system and eye health.
A medium-sized sweet potato has about 100 calories, 4 grams of fiber, and a sweet, satisfying taste.
Instead of the sugary marshmallow casserole, I roast or bake them with a sprinkle of cinnamon. Cinnamon not only brings out their natural sweetness but also helps balance blood sugar.
Fun Fact: The fiber in sweet potatoes helps stabilize blood sugar levels, meaning fewer post-meal crashes and cravings.
Green Beans
Fresh green beans are a fiber-rich, low-calorie side. One cup has only 30 calories and 3 grams of fiber.
I skip the creamy green bean casserole (high in fat and sodium) and instead roast green beans with a bit of olive oil and garlic.
Green beans contain a good amount of antioxidants, which help fight inflammation. Considering the big meal we’re all having, this is a plus for the body!
Health Boost: They’re also high in vitamin C, supporting your immune system when cold season is right around the corner.
Fresh Cranberries
Fresh cranberries add a tart, vibrant kick, plus they’re loaded with vitamin C and antioxidants that help support heart health.
Canned cranberry sauce is often packed with 25 grams of sugar per quarter cup—the equivalent of six teaspoons of sugar! Instead, I make my own by simmering fresh cranberries with a touch of honey.
Cranberries contain proanthocyanidins, which are known to help prevent UTIs by keeping bacteria from sticking to the bladder walls.
Pro Tip: Fresh cranberries also promote gut health, making them a smart choice to balance out heavier, richer Thanksgiving foods.
Brussels Sprouts
Brussels sprouts are full of fiber and contain antioxidants like kaempferol, which studies suggest may reduce inflammation and boost heart health.
A cup of Brussels sprouts has 38 calories and nearly 4 grams of fiber. Roasted, they’re deliciously crispy and flavorful with just a bit of olive oil.
Brussels sprouts are also high in vitamins K and C. Vitamin K supports bone health, while vitamin C boosts immunity.
Health Tip: Add a dash of lemon juice and garlic. Garlic has compounds that support a healthy immune response, ideal for this season.
Pumpkin
Real pumpkin (not the sugary pie mix) is a fantastic, low-calorie choice full of fiber and vitamin A. One cup of cooked pumpkin has about 50 calories and 3 grams of fiber.
I use pumpkin for soup, or I’ll add it to a dessert with warm spices like cinnamon and nutmeg instead of sugar.
Check Out: Keto-Friendly Pumpkin Cheesecake: Recipes Worth Cooking
Did You Know? Pumpkin is about 94% water, making it a filling food that helps with hydration—a huge plus if Thanksgiving leaves you thirsty from saltier foods.
Thanksgiving can be delicious without weighing you down. By reaching for these foods, you’ll get to enjoy the flavors we all love without the post-meal sluggishness. I’d love to hear your thoughts—have you tried any of these swaps? Share your tips for a healthier Thanksgiving below.
