Thanksgiving is about many things: gratitude, family, and, of course, eating a lot of food. For many people, this holiday comes with a large meal enjoyed with loved ones—and overindulgence is oftentimes timed in with the tradition. However, enjoying a Thanksgiving meal doesn’t have to mean compromising your health or weight loss goals. The key, in addition to practicing moderation, is choosing dishes that are nutrient-dense and low on refined sugars to maintain steady glucose levels. A balanced meal that prioritizes fiber, healthy fats, and complex carbohydrates supports blood sugar regulation and keeps you satisfied—without the dreaded post-meal energy crash.
“Thanksgiving is all about having great food on your table, but it shouldn’t ruin your diet plan,” Dr. Ria Hawle, B.Sc., M.Sc., Clinical Dietician and Nutritionist explains. “Changing a few small things will help organize your meal in such a way that will fill you up, make you happy, and give you energy for the next day, without regretting waking up the next morning.” We checked in with Dr. Hawle to learn about a few Thanksgiving sides that can do just that. Find her recommendations below.
1. Roasted Vegetables (Brussels Sprouts, Carrots, Sweet Potatoes)
When in doubt, roast up some nutrient-packed veggies! "Roasted vegetables are packed with fiber, which helps keep blood sugar steady, and they’re so easy to make," Dr. Hawle says. Her go-to options include Brussels sprouts, carrots, and sweet potatoes. And don't be afraid of the starch in those sweet potatoes; they're still packed with benefits. "They’re full of complex carbs and magnesium, which can actually support insulin sensitivity. Just skip the sugary glaze and roast them with olive oil, garlic, and herbs for a side that’s as nutritious as it is delicious." Yum!
2. Cauliflower Mash
Mashed potatoes are a staple at the Thanksgiving dinner table. But if you're watching your weight, cauliflower mash can be a great low-carb game-changer. "It’s creamy, full of antioxidants, and helps with inflammation," Dr. Hawle says. To mimic the texture of traditional mashed potatoes, she blends the cauliflower with garlic and a touch of Greek yogurt. "My clients love how simple it is to make—and it’s always a hit at the table." Sign us up!
3. Green Bean Almondine
Pass the green beans, please! If you're looking for a great green dish, look no further with green bean almondine, which adds slivered almonds to this beloved, nutrient-packed veggie. "Green beans sautéed with olive oil and garlic pair so well with slivered almonds, which add healthy fats and magnesium—both great for stabilizing blood sugar," Dr. Hawle tells us. Plus, it’s quick to prepare and festive without being overly heavy. What's not to love?
4. Stuffed Acorn Squash
Nothing completes a fall meal quite like squash. Dr. Hawle recommends acorn squash, in particular, for those aiming for stable blood sugar and a slimmer waistline. Plus, this dish can impress your dinner guests. "Stuffed acorn squash is one of those fancy-looking dishes that, in reality, is very easy to prepare," she says. She recommends filling it with quinoa, cranberries, and pecans for a fiber-rich side that’s naturally sweet without added sugars. "The quinoa helps keep you full without spiking blood sugar," she notes. Perfect!
5. Leafy Green Salad with Pomegranate Seeds and Walnuts
Don't forget the salad! A leafy green dish might not play the starring role at Thanksgiving dinner, but it's essential for balance. Dr. Hawle recommends a salad with pomegranate seeds and walnuts. "Spinach or kale paired with pomegranate seeds and walnuts is a winning combo," she says. "The greens provide fiber and antioxidants, while the pomegranate seeds offer polyphenols that can support insulin sensitivity." She suggests keeping the dressing light with olive oil and lemon for a refreshing touch.
6. Herbed Quinoa or Wild Rice Pilaf
Carbs may have a bad reputation in the diet world, but whole grains are an essential component of a balanced meal—including Thanksgiving dinner. Dr. Hawle recommends herbed quinoa or wild rice pilaf. "Quinoa and wild rice have a very low glycemic index compared to white rice, so blood sugar won’t spike during a big holiday meal," she explains. Mixing these grains with fresh herbs, garlic, and a handful of nuts or seeds adds flavor and texture without unnecessary ingredients. We're sold!
