Pile These on Your Plate: 10 Healthy Thanksgiving Sides

From buttery mashed potatoes to ultra-gooey macaroni and cheese to marshmallow-laden sweet potatoes, there’s no doubt that traditional Thanksgiving side dishes are delicious—but sometimes they are not the most nutritious. 

Although one meal won’t make or break your overall health status, we understand if you want to lighten things up and make your holidays a bit healthier. 

In this article, we’ll explore healthier sides, swaps, and additions to boost the nutritional value of your Thanksgiving dinner.

10 Healthy Thanksgiving Sides

1. Lighter Mashed Potatoes

Mashed potatoes are typically loaded with butter and cream. While tasty, a serving may have 200 to 300 calories. 

As it’s not quite Thanksgiving without creamy mashed potatoes, some tips to lighten them up that won’t change the outcome too much include using:

• Milk instead of cream 
• Unsweetened plant-based milk instead of cream 
• Unsweetened Greek yogurt to add creaminess and protein 
• Yukon Gold potatoes, which are naturally buttery in flavor, instead of russet potatoes 
• Half the butter and add in olive oil for the other half
• Extra flavorings, like roasted garlic, chives, parsley, or paprika 

You can also use half mashed potatoes and half mashed cauliflower—or you can make a mash entirely of cauliflower, as we’ll see below.

2. Cauliflower Mash

Although it doesn’t sound too appetizing, cauliflower mash is a surprisingly tasty substitute for mashed potatoes. 

The easiest way to make mashed cauliflower is by steaming or roasting cauliflower florets and then blending or pureeing them with garlic, salt, pepper, a spoonful of plain Greek yogurt, and a splash of milk, cream, or unsweetened almond milk. 

If you want your mashed cauliflower to be a bit chunkier, use a hand immersion blender and leave some texture in it. 

3. Roasted Sweet Potatoes

Candied yams or sweet potato casserole are common Thanksgiving table additions, but they can be loaded with sugar. 

As sweet potatoes are naturally sweet, they don’t need a ton of maple syrup or brown sugar—and they definitely don’t need marshmallows!

To make a healthy sweet potato side dish for Thanksgiving, try roasted sweet potato cubes with olive oil, cinnamon, and a slight drizzle of maple syrup. Instead of marshmallows on top, add crushed pecans or another nut you like. Smashed sweet potatoes are another option—try our recipe here.

4. Homemade Green Bean Casserole

Green bean casserole—the kind made with canned cream of mushroom soup, fried onions, and canned green beans—has had a chokehold on American Thanksgiving tables since the 1950s. 

Not only is this trio not the healthiest, but it’s also not the tastiest side dish (in my opinion!). 

To make a healthier, homemade green bean casserole, start with fresh green beans. Blanch them in boiling water for a couple of minutes, then rinse them with cold water or place them in an ice bath to stop the cooking process. 

Instead of canned soup, we will use real mushrooms and milk (or nut milk). Saute sliced or diced cremini mushrooms, onions, and garlic in olive oil for about 5 minutes, then sprinkle with flour. After the flour and mushrooms combine, add milk and stir until the sauce thickens.

Pour the sauce over the green beans in a casserole dish and bake for 25-35 minutes at 375*F. Top with panko breadcrumbs, or you could also use crushed whole-grain crackers, lightly toasted almonds, or crispy shallots for crunch. 

Homemade Green Bean Casserole Ingredients:

• 1 lb fresh green beans, trimmed, halved, and blanched
• 1 tbsp olive oil or avocado oil
• 1 small yellow/white onion, diced
• 2 cups diced mushrooms (button or cremini)
• 2 cloves garlic, minced
• 2 tbsp flour
• 1 cup milk or unsweetened almond milk
• Salt and pepper, to taste
• ½ cup breadcrumbs, crushed whole grain crackers, or sliced almonds to top

5. Roasted Brussels Sprouts

Brussels sprouts are a quintessential fall food—but no one likes boring boiled Brussels. 

Roasted Brussels sprouts are elite, creating crisp, caramelized outer leaves with a soft, almost creamy interior.

Simply halve or quarter Brussels sprouts (depending on their size—you want it to be an easy bite), toss with olive or avocado, and generously season with salt and pepper.

Add a dash of balsamic vinegar and a drizzle of maple syrup or honey. Roast at 425*F for about 30 minutes, checking them halfway through. They should be crispy and browned but not burned.

For a different take on Brussels sprouts, check out this recipe for Roasted Brussels Sprouts Salad. 

6. Fresh Cranberry Sauce

Jiggly canned cranberry sauce is another side dish (slash condiment) that could use an upgrade. 

If you’ve never had fresh cranberries, you’d be surprised at how different they taste from the canned version. 

With their ultra-tart flavor, cranberries are the perfect antidote to the richness and creaminess of other Thanksgiving dishes. 

To make your own cranberry relish, combine fresh cranberries, ½ cup water, ½ cup orange juice, and ¼ cup of brown sugar in a small saucepan. Frozen cranberries can also work, but not dried cranberries.

Add orange zest and a cinnamon stick for extra flavor. Bring to a boil, then reduce the heat and simmer for 15-20 minutes. The cranberries should burst, but you can mash them further with a fork or leave them chunkier.

7. Autumnal Kale and Apple Salad

Every Thanksgiving table needs something fresh, crunchy, and acidic to combat the other rich flavors—and a kale and apple salad is perfect for autumn. 

We have an amazing recipe for kale apple salad with feta cheese, candied walnuts, and an easy homemade dressing here. 

Other options to add to your Thanksgiving salad include:

• Parmesan cheese
• Goat cheese
• Sliced almonds
• Pine nuts
• Pomegranate seeds
• Sliced pear 
• Dried cranberries
• Balsamic glaze 
• Diced and roasted butternut squash
• Cooked quinoa 

8. Roasted Root Vegetables

Many root vegetables are in season in the fall, and their natural sweetness comes out beautifully when roasted. 

To make roasted vegetables, add diced carrots, parsnips, turnips, beets, and sweet potatoes to a sheet tray and toss with avocado oil and plenty of salt and pepper. Roast at 425*F until they are tender and starting to crisp and caramelize. Add fresh herbs to garnish, such as rosemary, thyme, parsley, or sage.

Alternatively, cook roasted vegetables in the air fryer to save oven space, reduce the fat content, and make them even crispier. 

You could also add more veggies like roasted cauliflower, broccoli, or delicata squash. Other toppings to consider are a drizzle of balsamic glaze, toasted nuts, lemon zest, pomegranate seeds, or crumbled goat cheese. 

9. Stuffed Acorn Squash

Acorn squash halves are the perfect size and shape to create a personal healthy side dish—each person should get a half squash of their own. This could also be a main dish for vegetarians, as it’s a filling crowd-pleaser. 

Cut the acorn squash in half, scoop out the seeds, drizzle with olive oil, season with salt and pepper, and roast at 400*F (cut side up) for 30 minutes. 

You can stuff acorn squash with whatever you’d like, but grains mixed with sauteed vegetables, cheese, and seasonings are good options. 

Try cooked quinoa, orzo, or brown rice mixed with onions, diced carrots, celery, or mushrooms, with chunks of goat cheese or Parmesan mixed in.

Stuff the acorn squash with your filling, then bake again for 10-15 minutes. 

10. Mashed Butternut Squash

Butternut squash mash is a unique take on mashed sweet potatoes, providing a similarly sweet flavor with a creamy texture and impressive color.

You can start with a whole squash or make things easier by purchasing pre-peeled, diced butternut squash. 

Either way, roast the squash with oil, salt, and pepper for about 30 minutes. Add cooked squash to a large saucepan and either mash with a fork or use a hand immersion blender to puree it partially. Add cinnamon, nutmeg, a splash of olive oil and milk (optional), and a drizzle of maple syrup. Garnish with fresh rosemary, sage, or thyme to boost the presentation, flavor, and nutritional value (win-win-win!). 

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