What you’ll learn:       

• Simple ingredient swaps can transform traditional dishes into healthier options without sacrificing flavor.       
• Healthy side dishes can support long-term wellness goals by focusing on nutrient-rich ingredients and smart cooking methods.       
• Mindful preparation and portion control can help you enjoy the holiday meal while staying aligned with your health goals.

Thanksgiving doesn’t have to be a tug-of-war between flavor and nutrition—your plate can have both. The trick is to give those beloved side dishes a nutritious makeover. Don’t believe us? Think about it: turkey isn’t unhealthy. It’s packed with protein, and if you remove the skin, you’ll save some calories. The part of your meal that might need a makeover is the sides. 

Making Thanksgiving side dishes more nutritious can make a real difference. According to estimates by the Calorie Control Council, a traditional Thanksgiving meal can contain 3,000 to 4,500 calories. That’s like eating nearly two day’s worth of food in one on a weight loss journey. Swapping out some ingredients in your stuffing, mashed potatoes, veggies, and casseroles can save a lot of calories and add nutrition. 

Don’t worry; choosing more nutritious options doesn’t mean giving up flavor. It’s all about bringing out the best in your ingredients while giving them a healthy boost.  By focusing on nutrient-rich ingredients and smart cooking methods, you can level up your Thanksgiving table to support your health journey.

Noom’s mindful eating approach can help you confidently navigate holiday meals. 

Healthy Thanksgiving side dishes: Top swaps

The goal is to give your favorite sides a nutrition boost, not take away their deliciousness. Imagine surprising your family with dishes that taste great and support wellness goals. Here are some simple changes you can make to some of your favorite recipes:

Mashed potatoes

Potatoes often get a bad rap for being carb-heavy, but they’re also nutrient-dense and satisfying—especially when you choose the right type. They can absolutely fit into a balanced diet. However, the butter and cream often added to potatoes can tip the scale toward less healthy territory. The key is to enhance their flavor with nutritious ingredients. 

• You can substitute Greek yogurt, olive oil, chicken broth, or nonfat milk for the butter and cream.
• Add roasted garlic for a rich flavor without any extra calories.
• Use red potatoes and leave the skin on to increase fiber.

Search for Noom’s Garlic Mashed Potatoes recipe for a simple, lighter version, or try this one.

Stuffing

Stuffing is a Thanksgiving staple that can be nutrient-rich with a few simple adjustments. 

• Replace white bread with whole-grain bread.
• For more fiber and flavor, swap half or more of the bread for chopped vegetables and fruit, such as apples and celery.
• Use a lean protein instead of pork sausage or bacon.

Look up Noom’s “Sausage and Apple Stuffing” recipe. This similar version uses turkey sausage and apples, and it includes chicken sausage and both red and green apples for added nutrients and sweetness.

Gravy

Gravy provides a classic savory richness to a meal, but it’s often made with oily drippings and flour. A few healthy twists can make it better for you. 

• Make a vegetarian-friendly gravy with mushrooms, adding richness, nutrients, and fewer calories.
• Avoid meat drippings and flavor with herbs like thyme or rosemary for added depth.
• Use cornstarch and water to thicken the gravy instead of butter and flour.

Green bean casserole

The beloved green bean casserole is traditionally made with creamy, high-sodium condensed soup. It can be lightened by using fresh ingredients. 

• Use fresh green beans for a brighter flavor, more texture, and more fiber.
• Substitute canned cream of mushroom soup with homemade mushroom gravy.
• Instead of fried onions, top with sautéed or air-fried onions for a crispy, lower-fat alternative.

Look up Noom’s Healthy Green Bean Casserole and New Green Bean Casserole in the app to see these tips in action. Or, check out this healthier green bean casserole.

Butternut squash soup

A warm, comforting butternut squash soup can be made with fewer calories by omitting heavy cream. Butternut squash is high in fiber and packed with vitamins A and C, making this a nutritious and flavorful starter.

• Skip heavy cream
• Add a Honeycrisp apple for natural sweetness.
• Use herbs like sage, cayenne pepper, and cinnamon to add depth and warmth.

Here’s a great butternut squash soup recipe that combines all of the above.

Candied sweet potatoes or yams

Sweet potatoes and yams are nutritious root vegetables packed with fiber, potassium, and vitamin A. The classic casserole masks all those nutrients with handfuls of marshmallows and lots of added sugar. Reducing added sugars allows the sweet potatoes’ natural sweetness to shine.

• Replace marshmallows with a topping of Greek yogurt sweetened with maple syrup, a pinch of brown sugar, and cinnamon. This combination provides creaminess with more protein and fewer sugars. 
• This recipe keeps the marshmallow but uses less for a touch of traditional sweetness for fewer calories. 

Mac and cheese

There are several ways to remake this comfort food favorite into a more nutritious dish while maintaining its creamy, satisfying appeal.

• Replace traditional pasta with whole-grain or chickpea pasta for added fiber and protein.
• Create a creamy sauce using pureed butternut squash or cauliflower as a base. This will reduce the amount of cheese needed and give the dish a creamy texture without a lot of butter and flour.
• Choose sharp cheddar or aged gouda. Their stronger flavors mean you can use less while maintaining that classic cheese taste.
• Add finely chopped or pureed vegetables for extra nutrients and fiber. 

Look up Noom’s “Butternut Squash Mac and Cheese” recipe. It uses roasted squash to create a velvety sauce with less cheese and fewer calories. You can also try this lighter version of baked macaroni and cheese.

These suggestions can make each dish lighter, allowing you to enjoy Thanksgiving classics that align better with your wellness goals!

Bonus: Lightening up pumpkin pie

Pumpkin is rich in fiber and vitamin A. Focusing on the pumpkin’s natural flavors and spices can allow for a lighter version of this classic dessert.

• Use low-fat, unsweetened evaporated, or unsweetened plant-based milk instead of cream to reduce calories. 
• Opt for a crust made with whole wheat flour, or skip the crust altogether.

Check out Noom’s Ginger Pumpkin Pie recipe for a light dessert still worthy of your holiday table. Or, try this crustless pumpkin pie. 

Making healthy Thanksgiving side dishes: Cooking tips

A few changes in your cooking methods can also make a big difference in the healthfulness of your Thanksgiving sides. Here are some practical tips to help you prepare delicious, nutritious dishes:

• Air fry, bake, or roast instead of deep frying: These cooking methods require less oil and still achieve that crispiness everyone loves. Air frying, for example, can cut down on added fats without compromising texture, making your sides lighter and just as satisfying.
• Steam or grill vegetables instead of sautéing in butter: Steaming and grilling preserve the nutrients in vegetables and require little to no added fats. These methods bring out the natural flavors of veggies, making them a great base for any healthy side dish.
• Use non-stick cookware or silicone baking mats: These tools allow you to cook with minimal oil, as food doesn’t stick. Non-stick pans and silicone mats make it easy to roast or bake without adding extra fats, keeping your dishes lighter.
• Add fresh herbs and spices: Boost flavor naturally by using ingredients like rosemary, thyme, garlic, and black pepper. Fresh herbs and spices enhance taste without the need for extra salt, butter, or sugar, helping you keep calories and sodium low.
• Reduce sodium by seasoning with lemon, vinegar, or garlic: Acidic ingredients like lemon juice and vinegar add a bright, tangy flavor without needing as much salt. Garlic also adds depth and richness to dishes, providing a satisfying taste while keeping sodium levels down.
• Make dressings and sauces from scratch: Store-bought dressings and sauces often contain added sugars, preservatives, and excess sodium. You can control the ingredients by preparing them yourself, creating fresher, healthier versions with just a few pantry staples. Try these 5 better-for-you salad dressing recipes.
• Batch-prep healthy sides ahead of time: Preparing sides in advance helps you avoid last-minute unhealthy choices when time is tight. Having nutritious options ready means you’re less likely to reach for calorie-dense alternatives during the meal.

These healthy cooking methods ensure your side dishes remain flavorful and nutritious. Paying attention to how you prepare and serve each dish will make you feel lighter and more energized, making the holiday even more enjoyable.

Healthy side dish recipes

Looking to add some nutritious options to your Thanksgiving table? Noom has a wealth of healthy side dish recipes that bring flavor and balance to your holiday meal. Here are some recipe collections and individual dishes that can elevate your sides while keeping them aligned with your wellness goals:

• 25 dietitian-approved Thanksgiving recipes: This collection includes creative, dietitian-endorsed recipes designed to keep your Thanksgiving meal both delicious and nutrient-rich. From lighter casseroles to unique veggie dishes, there’s something for everyone.

For even more side dish inspiration, explore Noom’s recipe tool, which offers thousands of options tailored to your health goals.

Make this Thanksgiving your healthiest yet

This year, turn your Thanksgiving meal into a celebration of flavor and wellness by choosing healthier side dishes. Simple swaps and nutrient-rich ingredients make it easy to enjoy your favorites while staying on track with your health goals.

Paying attention to what you eat is super important during holiday meals, as mindful choices can make a difference in how you feel afterward. Small adjustments, like adding fiber-rich vegetables or opting for lighter ingredients, allow you to savor each dish and still feel great.

Want to learn more ways to make your Thanksgiving feast healthier and just as delicious? Hop over to Noom, where you’ll find expert insights, practical recipes, and mindful eating tips to help you create a holiday menu that’s both satisfying and nutritious. See how small tweaks can make a big impact on your holiday and beyond!