Regional Thanksgiving Favorites: Guilt-Free Side Dishes for Every Table

Celebrate Thanksgiving with fresh, Phase 2-friendly twists on regional favorites featuring seasonal vegetables and festive flavors.

Thanksgiving brings a beautiful variety of regional dishes that showcase the flavors and traditions of each area. But if you're looking for lighter, Phase 2-compliant versions of these favorites, there's good news! You can enjoy these beloved side dishes with healthy twists that keep the essence of the originals while supporting your wellness goals. Let’s explore a range of reimagined Thanksgiving classics to bring to your table for a delicious, guilt-free celebration.

Northeast: Classic Thanksgiving Traditions

The Northeast is rich in culinary traditions that showcase hearty, rustic flavors perfect for a chilly Thanksgiving gathering. Known for seasonal ingredients like cranberries, apples, and root vegetables, the region’s holiday dishes often celebrate the harvest with recipes that date back centuries. 

Wild Rice Pilaf with Mushrooms and Herbs

For a Northeast-inspired twist on traditional stuffing, this wild rice pilaf is packed with earthy mushrooms, aromatic onions, and fresh herbs. Rich in fiber and nutrients, this dish delivers depth of flavor without the heaviness of bread-based stuffing.

Ingredients

• 1 cup wild rice, rinsed
• 2 1/2 cups vegetable broth (low-sodium if possible)
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 cup mushrooms, sliced (such as cremini or button)
• 2 stalks celery, chopped
• 1 tsp fresh thyme leaves
• 1/2 tsp fresh rosemary, chopped
• Salt and pepper to taste
• Optional garnish: chopped parsley or toasted pecans

Instructions

1. In a medium saucepan, bring the vegetable broth to a boil. Add the wild rice, reduce heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and has absorbed most of the liquid. Remove from heat and let it sit, covered, for an additional 10 minutes.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion, garlic, and celery, and sauté for 3-4 minutes until softened.
3. Add the mushrooms, thyme, and rosemary to the skillet. Sauté until mushrooms are tender and golden, about 5-7 minutes.
4. Fluff the wild rice with a fork and add it to the skillet with the vegetable mixture. Stir gently to combine, and season with salt and pepper to taste.
5. Garnish with fresh parsley or toasted pecans, if desired, and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~150
• Carbohydrates: 30g
• Fats: 3g
• Protein: 5g
• Sugar: 2g
• Fiber: 3g

Roasted Brussels Sprouts with Cranberries and Pecans

This vibrant dish brings together roasted Brussels sprouts with tart cranberries and crunchy pecans for a festive, nutrient-dense side. It’s a Northeast-inspired favorite that’s both beautiful and delicious on any Thanksgiving table.

Ingredients

• 1 lb Brussels sprouts, trimmed and halved
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup dried unsweetened cranberries (preferably no added sugar)
• 1/4 cup chopped pecans
• Optional garnish: fresh parsley

Instructions

1. Preheat oven to 400°F (200°C). Place the Brussels sprouts on a baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat evenly.
2. Roast for 20-25 minutes, stirring halfway through, until the Brussels sprouts are tender and slightly caramelized.
3. Remove from the oven and transfer to a serving bowl. Add the dried cranberries and chopped pecans, and toss to combine.
4. Garnish with fresh parsley, if desired, and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~120
• Carbohydrates: 12g
• Fats: 7g
• Protein: 3g
• Sugar: 4g
• Fiber: 4g

Roasted Brussels sprouts add a festive, nutrient-packed side with a savory crunch to your Thanksgiving spread.

Southeast: Unique Southern Twists

In the Southeast, Thanksgiving flavors are bold, comforting, and deeply rooted in Southern traditions. Dishes here often embrace ingredients seasoned with savory herbs and spices that add a touch of warmth and nostalgia. Southern Thanksgiving spreads are known for their richness and soulfulness, yet there’s room to enjoy these beloved flavors in a lighter, Phase 2-compliant way. 

Collard Greens

A staple in Southern holiday meals, collard greens bring earthy, rich flavors to the table. This version keeps things Phase 2-friendly by using apple cider vinegar, garlic, and smoked paprika or liquid smoke for that traditional, smoky depth without the need for smoked meat.

Ingredients

• 1 lb collard greens, stems removed and leaves chopped
• 1 tbsp olive oil or avocado oil (Phase 2-friendly fat)
• 2 cloves garlic, minced
• 1 tbsp apple cider vinegar
• 1/2 tsp smoked paprika or a dash of liquid smoke
• Salt and pepper to taste
• Optional garnish: red pepper flakes for a bit of heat

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
2. Add the chopped collard greens to the pot and cook, stirring occasionally, until they start to wilt, about 5 minutes.
3. Pour in a splash of water (about 1/4 cup), cover the pot, and let the greens steam on low heat for 20-25 minutes, or until tender.
4. Stir in the apple cider vinegar and smoked paprika, and season with salt and pepper to taste.
5. Serve warm, garnished with red pepper flakes if desired.

Nutritional Information (per 1-cup serving)

• Calories: ~70
• Carbohydrates: 8g
• Fats: 3g
• Protein: 2g
• Sugar: 1g
• Fiber: 3g

Cauliflower Mac n Cheese

This creamy, satisfying dish captures the essence of traditional Southern mac and cheese with a Phase 2-friendly twist. Swapping out pasta for tender cauliflower florets and using a light, creamy sauce keeps it comforting and delicious without the extra carbs.

Ingredients

• 1 large head of cauliflower, cut into bite-sized florets
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup unsweetened almond milk or other Phase 2-compliant milk
• 1/4 cup nutritional yeast
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp mustard powder (optional, for added depth)
• Optional garnish: fresh parsley or a sprinkle of smoked paprika

Instructions

1. Preheat oven to 400°F (200°C). Place the cauliflower florets on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes, or until tender.
2. While the cauliflower is roasting, prepare the cheese sauce. In a small saucepan over medium heat, warm the almond milk. Stir in the nutritional yeast, garlic powder, onion powder, and mustard powder (if using) until well combined.
3. Once the cauliflower is done roasting, transfer it to a baking dish and pour the cheese sauce over the top, stirring to coat evenly.
4. Place the dish in the oven and bake for an additional 10-15 minutes, or until bubbly.
5. Garnish with fresh parsley or a sprinkle of smoked paprika, if desired, and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~90
• Carbohydrates: 8g
• Fats: 4g
• Protein: 5g
• Sugar: 2g
• Fiber: 3g

Midwest: Hearty, Comforting Flavors

Midwestern Thanksgiving meals are all about hearty, comforting dishes that bring a sense of warmth and nostalgia to the table. Known for generous portions and family-style sharing, Midwest cuisine often features root vegetables, grains, and creamy casseroles that satisfy and sustain. The region’s agricultural heritage shines through in recipes that highlight locally grown produce and grains. 

Root Vegetable Gratin

This Midwest-inspired gratin swaps traditional potatoes for nutrient-dense root vegetables like rutabaga, turnips, and parsnips. Baked with almond milk and a sprinkle of nutritional yeast, it’s a creamy, satisfying dish that’s both Phase 2-friendly and full of flavor.

Ingredients

• 1 medium rutabaga, peeled and thinly sliced
• 2 medium turnips, peeled and thinly sliced
• 2 medium parsnips, peeled and thinly sliced
• 1 cup unsweetened almond milk
• 1/4 cup nutritional yeast
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper to taste
• Optional garnish: fresh thyme or chives

Instructions

1. Preheat oven to 375°F (190°C). Grease a baking dish lightly with olive oil or coconut oil.
2. In a large bowl, combine the sliced rutabaga, turnips, and parsnips. Toss with a little salt and pepper to season.
3. Layer the root vegetable slices in the baking dish, overlapping slightly to create an even layer.
4. In a small bowl, mix the almond milk, nutritional yeast, garlic powder, and onion powder. Pour the mixture evenly over the vegetables.
5. Cover the dish with foil and bake for 30 minutes. Then, remove the foil and bake for an additional 15-20 minutes, or until the vegetables are tender and the top is golden.
6. Garnish with fresh thyme or chives, if desired, and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~100
• Carbohydrates: 15g
• Fats: 2g
• Protein: 3g
• Sugar: 4g
• Fiber: 4g

Stuffed Acorn Squash

This beautiful dish brings together the hearty flavors of the Midwest with roasted acorn squash filled with a flavorful mix of quinoa, vegetables, and herbs. It’s a satisfying, Phase 2-compliant dish that looks as wonderful as it tastes.

Ingredients

• 2 medium acorn squash, halved and seeds removed
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 cup cooked quinoa
• 1/2 cup diced bell pepper
• 1/2 cup diced onion
• 1/2 cup diced mushrooms
• 1/2 tsp dried thyme
• 1/2 tsp dried sage
• Optional garnish: chopped parsley or pomegranate seeds for color

Instructions

1. Preheat oven to 400°F (200°C). Place the acorn squash halves on a baking sheet, cut side up. Drizzle with olive oil, and season with salt and pepper.
2. Roast for 25-30 minutes or until the squash is tender when pierced with a fork.
3. Meanwhile, prepare the filling. In a skillet over medium heat, sauté the diced bell pepper, onion, and mushrooms until softened, about 5-7 minutes.
4. In a large bowl, combine the cooked quinoa, sautéed vegetables, thyme, and sage. Season with salt and pepper to taste.
5. Remove the squash from the oven and fill each half with the quinoa-vegetable mixture. Return to the oven and bake for an additional 10-15 minutes, until everything is heated through.
6. Garnish with fresh parsley or pomegranate seeds, if desired, and serve warm.

Nutritional Information (per 1 stuffed squash half)

• Calories: ~180
• Carbohydrates: 32g
• Fats: 5g
• Protein: 5g
• Sugar: 4g
• Fiber: 7g

Stuffed acorn squash offers a hearty, comforting taste of the Midwest, with a perfect balance of sweetness and warmth.

Southwest: Bold, Vibrant Flavors

Southwest Thanksgiving dishes bring bold flavors and vibrant ingredients that reflect the region’s unique blend of Native American, Mexican, and cowboy culinary influences. Known for using ingredients like corn, peppers, beans, and spices, Southwest cuisine offers a lively and colorful approach to holiday meals.

Chili-Spiced Roasted Sweet Potatoes

These roasted sweet potatoes bring a smoky, Southwestern flair to the table with a touch of chili powder, cumin, and a hint of lime. This simple yet flavorful side dish is both Phase 2-friendly and bursting with bold, warm spices.

Ingredients

• 2 large sweet potatoes, peeled and cut into cubes
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Juice of 1/2 lime
• Optional garnish: chopped cilantro

Instructions

1. Preheat oven to 400°F (200°C). Place the cubed sweet potatoes on a baking sheet and drizzle with olive oil.
2. Sprinkle the chili powder, cumin, salt, and pepper over the sweet potatoes. Toss to coat evenly.
3. Roast for 25-30 minutes, stirring halfway through, until the sweet potatoes are tender and golden brown.
4. Remove from the oven and squeeze lime juice over the roasted sweet potatoes. Toss gently to combine.
5. Garnish with chopped cilantro, if desired, and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~120
• Carbohydrates: 20g
• Fats: 3g
• Protein: 1g
• Sugar: 5g
• Fiber: 4g

Stuffed Poblanos with Quinoa and Black Beans

These stuffed poblano peppers are a Southwestern favorite, combining the mild heat of roasted poblanos with a hearty filling of quinoa, black beans, and warm spices. This Phase 2-friendly dish is colorful, satisfying, and packed with plant-based protein.

Ingredients

• 4 large poblano peppers
• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1/2 cup diced tomatoes
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• Optional garnish: fresh cilantro and a squeeze of lime

Instructions

1. Preheat oven to 400°F (200°C). Place the poblano peppers on a baking sheet and roast for 10-12 minutes, turning halfway through, until the skin begins to blister and soften. Remove from the oven and let cool slightly.
2. While the peppers are roasting, prepare the filling. In a large bowl, combine the cooked quinoa, black beans, diced tomatoes, cumin, smoked paprika, salt, and pepper.
3. Carefully slice each poblano down one side and remove the seeds. Stuff each pepper with the quinoa and black bean mixture.
4. Place the stuffed peppers back on the baking sheet and bake for an additional 10-15 minutes, until heated through.
5. Garnish with fresh cilantro and a squeeze of lime, if desired, and serve warm.

Nutritional Information (per stuffed pepper)

• Calories: ~180
• Carbohydrates: 30g
• Fats: 3g
• Protein: 7g
• Sugar: 3g
• Fiber: 8g

Pacific Northwest: Seasonal, Earthy Elements

Thanksgiving in the Pacific Northwest celebrates the region’s lush landscapes and abundant local produce. Known for its love of fresh, earthy ingredients like wild mushrooms, cranberries, and root vegetables, Pacific Northwest cuisine brings a deep appreciation for seasonal flavors to the table. Often inspired by coastal and forest ingredients, these dishes showcase the natural richness of the area’s harvest.

Hazelnut and Wild Mushroom Stuffing

This grain-free “stuffing” is packed with the earthy, nutty flavors of the Pacific Northwest. Featuring sautéed wild mushrooms, chopped hazelnuts, and fresh herbs, it’s a savory, Phase 2-friendly alternative to traditional bread-based stuffing.

Nutritional Benefits

• Wild Mushrooms: High in B vitamins and antioxidants, supporting immune health.
• Hazelnuts: Provide healthy fats, protein, and vitamin E for skin and heart health.
• Celery: Adds crunch and is a low-calorie source of fiber and antioxidants.
• Herbs (Sage and Thyme): Enhance flavor and offer anti-inflammatory properties.

Ingredients

• 2 cups wild mushrooms, sliced (such as chanterelles or porcini)
• 1/2 cup chopped hazelnuts
• 1 tbsp olive oil
• 2 stalks celery, diced
• 1 small onion, diced
• 1 tsp fresh sage, chopped
• 1 tsp fresh thyme, chopped
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and celery, and sauté for 5 minutes until softened.
2. Add the mushrooms to the skillet and cook for another 5-7 minutes, until they release their moisture and begin to brown.
3. Stir in the hazelnuts, sage, and thyme. Cook for an additional 2-3 minutes, allowing the flavors to meld.
4. Season with salt and pepper to taste. Transfer to a serving dish and serve warm.

Nutritional Information (per 1-cup serving)

• Calories: ~160
• Carbohydrates: 10g
• Fats: 12g
• Protein: 4g
• Sugar: 3g
• Fiber: 4g

Cranberry and Apple Slaw with Fennel

This refreshing slaw combines thinly sliced fennel, crisp apple, and fresh cranberries in a light apple cider vinaigrette. With its tart and tangy flavor, this Phase 2-friendly dish balances the richness of Thanksgiving classics with a touch of Pacific Northwest flair.

Ingredients

• 1 bulb fennel, thinly sliced
• 1 large apple, thinly sliced (such as Granny Smith or Honeycrisp)
• 1/2 cup fresh cranberries, sliced or chopped
• 2 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tsp honey or Phase 2-friendly sweetener, optional
• Salt and pepper to taste
• Optional garnish: fennel fronds

Instructions

1. In a large bowl, combine the sliced fennel, apple, and cranberries.
2. In a small bowl, whisk together the apple cider vinegar, olive oil, honey or sweetener (if using), salt, and pepper.
3. Pour the vinaigrette over the fennel, apple, and cranberries, and toss to coat evenly.
4. Garnish with fennel fronds if desired, and serve immediately for the freshest flavor.

Nutritional Information (per 1-cup serving)

• Calories: ~80
• Carbohydrates: 12g
• Fats: 3g
• Protein: 1g
• Sugar: 6g
• Fiber: 3g

West Coast: Fresh, Innovative Takes

West Coast Thanksgiving cuisine is known for its fresh, innovative approach, often incorporating a fusion of flavors inspired by diverse culinary traditions. The region’s mild climate provides access to a variety of seasonal produce, allowing for light and vibrant dishes that complement traditional holiday fare. From leafy greens to farm-fresh vegetables, West Coast dishes bring a sense of brightness and creativity to the Thanksgiving table.

Kale Salad with Pomegranate Seeds and Almonds

This vibrant salad captures the fresh, earthy flavors of the Pacific Northwest. With massaged kale, juicy pomegranate seeds, and crunchy almonds, it’s a refreshing and nutrient-dense addition to any Thanksgiving spread, bringing lightness and color to the table.

Ingredients

• 1 bunch of kale, stems removed and leaves chopped
• 1/2 cup pomegranate arils
• 1/4 cup slivered almonds
• 2 tbsp olive oil
• Juice of 1/2 lemon
• Salt and pepper to taste

Instructions

1. Place the chopped kale in a large mixing bowl. Add a pinch of salt and drizzle with 1 tablespoon of olive oil. Using your hands, massage the kale for 2-3 minutes until it softens and becomes bright green.
2. Add the pomegranate arils and slivered almonds to the kale.
3. In a small bowl, whisk together the remaining olive oil and lemon juice. Season with salt and pepper to taste.
4. Pour the dressing over the salad and toss to combine.
5. Serve immediately or let it sit for a few minutes to allow the flavors to meld.

Nutritional Information (per 1-cup serving)

• Calories: ~140
• Carbohydrates: 8g
• Fats: 11g
• Protein: 3g
• Sugar: 3g
• Fiber: 3g

Roasted Artichokes with Lemon and Garlic

These roasted artichokes bring a touch of sophistication and earthy flavor to the Thanksgiving table. Drizzled with lemon juice, garlic, and fresh herbs, they’re a Pacific Northwest-inspired side that’s both elegant and Phase 2-friendly.

Ingredients

• 2 large artichokes, trimmed and halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh herbs for garnish (such as parsley or thyme)

Instructions

1. Preheat oven to 400°F (200°C). Prepare the artichokes by trimming the stems and removing the tough outer leaves. Cut each artichoke in half and remove the fuzzy choke with a spoon.
2. Place the artichoke halves on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Sprinkle the minced garlic over the artichokes, then cover the baking sheet tightly with foil.
4. Roast for 30-40 minutes, or until the artichokes are tender when pierced with a fork.
5. Remove from the oven, drizzle with lemon juice, and garnish with fresh herbs before serving.

Nutritional Information (per 1/2 artichoke)

• Calories: ~90
• Carbohydrates: 10g
• Fats: 5g
• Protein: 2g
• Sugar: 1g
• Fiber: 5g

Celebrate with Health and Flavor

This Thanksgiving, you can savor the diverse flavors of regional favorites while keeping health and wellness in focus. From the hearty warmth of the Midwest to the vibrant zest of the Southwest, these Phase 2-friendly dishes bring a lighter twist to the classic holiday table without sacrificing tradition. Whether you’re inspired by the Pacific Northwest’s earthy ingredients or the bright, fresh flavors of the West Coast, there’s something here for everyone to enjoy.

So why not explore these recipes and add a regional touch to your feast this year? Celebrate Thanksgiving with dishes that nourish the body and delight the senses—your guests (and taste buds) will thank you!

For more nutritious and delicious recipes, check out these articles:

Turkey Tastic: Benefits, Roasting Tips, and Meal Ideas

Thanksgiving Banquet: Healthy Twists for Holiday Favorites

Soups, Stews, and Chilis: Comfort for Your Body and Soul