Thanksgiving Banquet: Healthy Twists for Holiday Favorites

Turkey: The Star of the Show, bringing classic flavors and a golden, roasted look to the Thanksgiving table.

Thanksgiving is a time for sharing classic flavors and warm memories with loved ones, and with these Phase 2-friendly Thanksgiving Banquet recipes, you can enjoy it all without compromising your wellness goals. These versatile recipes provide a delicious base that captures traditional holiday tastes, plus three flavor variations to add variety to your table. These dishes are perfect whether you’re celebrating a cozy holiday at home or bringing a healthy twist to a family feast.

Turkey: The Star of the Show

Whether you’re cooking for two or preparing a larger spread, you have the option to roast a whole turkey or just a turkey breast. Both methods allow you to enjoy the traditional flavors of Thanksgiving without the excess.

Whole Turkey (For Entertaining)

• Select a turkey: Choose a turkey size based on your group, aiming for roughly 1–1.5 pounds per person.
• Prepare the turkey: Rinse and pat dry, then season generously on all sides (left, right, top, bottom, inside and outside) with salt, pepper, and your preferred herbs such as sage, rosemary, and thyme. If desired, add a slice or two of lemon or onion inside the cavity for extra flavor.
• Roasting: Preheat the oven to 325°F (165°C). Roast the turkey on a rack in a roasting pan for approximately 15 minutes per pound, or until the internal temperature reaches 165°F. Baste occasionally for extra moisture.
• Resting: Allow the turkey to rest for 15–20 minutes before carving.

Turkey Breast (For Smaller Portions)

• Select a turkey breast: A bone-in breast of about 2–4 pounds is ideal for two to four servings.
• Prepare the breast: Season with salt, pepper, and herbs (sage, rosemary, thyme) to bring out that classic holiday flavor. Brush with olive oil or a small amount of Phase 2-friendly healthy oil to keep it moist.
• Roasting: Preheat the oven to 350°F (175°C). Place the breast in a small roasting pan, skin side up, and roast for 20–25 minutes per pound, or until the internal temperature reaches 165°F.
• Resting: Let the breast rest for 10–15 minutes before slicing to retain juices.

Herb Citrus Marinade

Ingredients:

• 2 tablespoons olive oil
• Zest and juice of 1 lemon
• Zest and juice of 1 orange
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme leaves
• 1 teaspoon salt
• ½ teaspoon black pepper

Instructions:

• In a small bowl, whisk together all ingredients.
• Rub evenly over the turkey or breast, massaging it into the skin.
• Let it marinate in the fridge for 1–2 hours, or overnight for a stronger flavor.

Garlic and Rosemary Rub

Ingredients:

• 3 tablespoons olive oil
• 3 cloves garlic, finely minced
• 2 tablespoons fresh rosemary, chopped
• 1 tablespoon fresh sage, chopped
• 1 teaspoon salt
• ½ teaspoon ground black pepper

Instructions:

• Mix all ingredients to create a paste.
• Rub the mixture generously over the turkey, especially under the skin for extra flavor.
• Let the turkey sit with the rub for at least 1 hour before roasting.

Mustard and Herb Marinade

Ingredients:

• 2 tablespoons Dijon mustard (check for sugar-free varieties)
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon fresh thyme leaves
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

Instructions:

• In a bowl, whisk together all ingredients until well combined.
• Spread the marinade over the turkey, coating it evenly.
• Marinate for 1–2 hours in the refrigerator.

Simple Smoky Paprika Rub

Ingredients:

• 2 tablespoons olive oil
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon salt
• ½ teaspoon black pepper

Instructions:

• Combine all ingredients in a small bowl to form a rub.
• Massage the rub onto the turkey for a subtle smoky flavor that’s perfect for Thanksgiving.
• Allow to sit for 30 minutes to 1 hour before roasting.

Cranberry Sauce Options

For a fresh, tangy addition to your Thanksgiving meal, these naturally sweetened cranberry recipes capture the essence of traditional holiday flavors without added sugar. Perfect as sides or toppings, they bring a touch of sweetness and tartness to any dish. 

Naturally Sweetened Cranberry Sauce

Ingredients:

• 1 cup fresh cranberries
• ½ cup water
• ½ orange (juice and zest)
• 1–2 tablespoons Phase 2-friendly sweetener (like monk fruit or stevia)
• ¼ teaspoon cinnamon

Instructions:

• In a medium saucepan, combine cranberries, water, orange juice, zest, and sweetener.
• Bring to a boil, then reduce heat and simmer for 10–15 minutes, or until cranberries soften and the sauce thickens to your desired consistency.
• Stir in cinnamon, then remove from heat and allow to cool.

Cranberry Chia Jam

Ingredients:

• 1 cup fresh cranberries
• ½ cup water
• 1 tablespoon Phase 2-friendly sweetener
• 1 tablespoon chia seeds

Instructions:

• In a small saucepan, combine cranberries and water. Simmer over medium heat until the cranberries burst and soften.
• Stir in the sweetener and chia seeds, mixing well.
• Remove from heat and let the mixture cool for 5–10 minutes to thicken as the chia seeds absorb the liquid.

Herb-Roasted Tofu Steaks—a savory plant-based option that pairs beautifully with classic Thanksgiving sides.

Vegetarian Proteins: Plant-Based Showstoppers

For those seeking a plant-based alternative to the traditional turkey, these vegetarian options offer satisfying textures and rich flavors that perfectly capture the spirit of Thanksgiving. From hearty herb-marinated tofu steaks to savory roasted portobello mushrooms, each dish pairs seamlessly with classic holiday sides and brings a delicious, Phase 2-friendly twist to your table.

Herb-Roasted Tofu Steaks

Ingredients:

• 1 block (14–16 ounces) extra-firm tofu, cut into 1-inch thick slices (about 4–6 slices)
• 2 tablespoons of chosen marinade or rub (such as Herb Citrus Marinade or Smoky Paprika Rub)

Instructions:

• Marinate: Place tofu steaks in a shallow dish or resealable bag and coat with 2 tablespoons of the chosen marinade or rub. Let marinate for at least 30 minutes or up to overnight in the fridge.
• Roast: Preheat the oven to 375°F (190°C). Place the marinated tofu steaks on a lined baking sheet and roast for 25–30 minutes, flipping halfway through for even cooking.

Serve over roasted vegetables or with Thanksgiving sides. Add a drizzle of Phase 2-compliant cranberry sauce or garnish with fresh herbs if desired.

Herb-Marinated Portobello Mushrooms

Ingredients:

• 4 large portobello mushrooms, stems removed
• 2 tablespoons of chosen marinade or rub (such as Garlic and Rosemary Rub or Simple Smoky Paprika Rub)

Instructions:

• Marinate: Brush each mushroom cap with about ½ tablespoon of marinade, using a total of 2 tablespoons. Allow to sit for 20–30 minutes to absorb the flavors.
• Roast: Preheat the oven to 375°F (190°C). Arrange the mushrooms on a baking sheet and roast for 15–20 minutes, until tender.

Serve whole as a “steak” or slice them for topping other dishes. Pair with traditional holiday sides for a hearty, plant-based option.

Quinoa Dressing: Gluten-Free and Full of Flavor

For a lighter, gluten-free alternative to traditional stuffing, this warm quinoa “stuffing” offers the same savory, comforting flavors without the bread. Made with nutritious quinoa and customizable with classic herbs, savory mushrooms, or a touch of apple, it’s a versatile side that pairs perfectly with your Thanksgiving spread.

Warm Quinoa “Stuffing” with Classic, Savory, and Herb Flavors

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable or chicken broth (for added flavor)
• 1 tablespoon olive oil or avocado oil
• 1 small onion, finely chopped
• 2–3 celery stalks, diced
• 1–2 garlic cloves, minced
• Salt and pepper to taste

Instructions:

1. Cook the Quinoa: In a medium pot, combine quinoa and broth. Bring to a boil, reduce heat, cover, and simmer for 15–20 minutes, or until liquid is absorbed and quinoa is fluffy.
2. Sauté the Vegetables: While the quinoa cooks, heat olive oil in a large skillet over medium heat. Add onion, celery, and garlic, cooking until softened and fragrant, about 5 minutes.
3. Combine: Stir the cooked quinoa into the skillet with the vegetables, seasoning with salt and pepper. Add one of the flavor options below to complete your dish.

Classic Herb Flavor

Ingredients:

• 1 teaspoon dried sage
• ½ teaspoon dried thyme
• ½ teaspoon dried rosemary
• Fresh parsley, chopped (optional, for garnish)

Instructions: Stir sage, thyme, and rosemary into the quinoa mixture. Garnish with fresh parsley before serving for a traditional stuffing flavor.

Savory Mushroom and Walnut

Ingredients:

• 1 cup mushrooms, sliced (such as cremini or button mushrooms)
• ¼ cup chopped walnuts (optional, for crunch)
• ½ teaspoon dried thyme
• ½ teaspoon dried marjoram (optional)

Instructions: In the skillet, sauté mushrooms until browned and softened before adding the quinoa. Add walnuts, thyme, and marjoram, and stir to combine. This variation adds an earthy, savory flavor reminiscent of traditional stuffing.

Apple and Herb

Ingredients:

• ½ cup diced apple (choose a firmer variety like Granny Smith)
• ½ teaspoon dried sage
• ½ teaspoon dried thyme
• ¼ teaspoon ground cinnamon (optional, for a hint of warmth)

Instructions: Add diced apple to the skillet with the onion and celery and cook until softened. Stir in sage, thyme, and cinnamon (if using) for a touch of sweetness that complements the savory herbs.

Healthy Green Bean Casserole with a light, crunchy almond topping for a nutritious twist on a holiday classic.

Healthy Green Bean Casserole

For a lighter, Phase 2-friendly twist on the classic green bean casserole, this version combines fresh green beans, a creamy mushroom sauce, and a crunchy almond topping. It’s packed with flavor, texture, and holiday comfort—all while staying nutritious.

Ingredients:

Green Beans and Sauce:

• 1 lb fresh green beans, trimmed and halved
• 1 tablespoon olive oil or avocado oil
• 1 small onion, finely chopped
• 8 oz mushrooms, sliced (such as cremini or button mushrooms)
• 1 garlic clove, minced
• ½ cup unsweetened almond milk (or other Phase 2-compliant milk alternative)
• ¼ cup plain Greek yogurt
• 1 teaspoon Dijon mustard (optional, for added flavor)
• Salt and pepper to taste

Crispy Topping:

• ¼ cup almond flour or crushed pork rinds (for crunch)
• 2 tablespoons sliced almonds (optional, for extra crunch)
• 1 tablespoon grated Parmesan cheese (optional)

Instructions:

• Prepare the Green Beans: Preheat the oven to 375°F (190°C). Bring a pot of water to a boil, add green beans, and cook for 3–4 minutes until just tender-crisp. Drain and transfer to an ice bath to stop the cooking process. Set aside.
• Make the Sauce: In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté for about 5 minutes until softened. Add mushrooms and garlic, cooking until mushrooms are tender and any moisture is evaporated, about 5–7 minutes.
• Add Creaminess: Reduce heat to low. Stir in almond milk and Greek yogurt, and season with salt, pepper, and Dijon mustard if using. Cook for another 2–3 minutes, stirring until the sauce is warmed through and well combined.
• Assemble the Casserole: In a baking dish, combine the green beans with the sauce, mixing until the beans are evenly coated.
• Add the Topping: In a small bowl, mix almond flour (or crushed pork rinds), sliced almonds, and Parmesan cheese if using. Sprinkle the mixture over the casserole.
• Bake: Bake for 15–20 minutes, or until the topping is golden and the casserole is bubbly.

Flavor Variations

• Garlic-Herb: Add a pinch of thyme or rosemary to the sauce for an herby touch.
• Lemon Zest: Add a sprinkle of fresh lemon zest to the green beans for a bright, fresh flavor before baking.
• Extra Creamy: For a richer texture, use a little extra Greek yogurt or a tablespoon of coconut cream in the sauce.

Fresh Pear Salad with Cottage Cheese and Almonds

For a refreshing, simple side dish or light dessert, this Fresh Pear Salad with Cottage Cheese and Almonds is a perfect blend of creamy, crunchy, and subtly sweet flavors. It’s a nutritious, Phase 2-friendly option that’s easy to make and adds a light elegance to your Thanksgiving table.

Ingredients:

• 1 fresh pear, halved and cored (choose a firm variety, like Bartlett or Bosc)
• ½ cup cottage cheese (Phase 2-compliant, check for no added sugars)
• 1 tablespoon sliced almonds or chopped walnuts (optional, for crunch)
• 1 teaspoon honey or a few drops of stevia (optional, for a touch of sweetness)
• Fresh mint leaves, for garnish (optional)
• Pinch of cinnamon (optional, for a warm flavor)

Instructions:

• Prepare the Pears: Slice the pear in half and remove the core. If desired, you can peel the pear, but leaving the skin on adds fiber and texture.
• Assemble: Place each pear half on a small plate and scoop ¼ cup of cottage cheese into the center of each half.
• Add Toppings: Sprinkle with sliced almonds or chopped walnuts for crunch. For a hint of sweetness, drizzle a small amount of honey or add a few drops of stevia over the cottage cheese.
• Garnish and Serve: For extra flavor, add a pinch of cinnamon or garnish with fresh mint leaves. Serve immediately.

Flavor Options

• Cheddar Twist: For a savory variation, sprinkle a small amount of grated cheddar cheese on top of the cottage cheese instead of almonds. The blend of cottage cheese and cheddar adds a delicious, savory element.
• Berry Addition: Add a few fresh raspberries or blackberries alongside the cottage cheese for a burst of color, flavor, and antioxidants.
• Light Citrus Drizzle: Squeeze a few drops of fresh lemon or orange juice over the pear halves for a hint of citrus that brightens up the flavors.

A Feast of Flavor and Wellness

With these lighter, Phase 2-friendly Thanksgiving dishes, you can savor the comforting flavors of the season without compromising on health. From the centerpiece turkey (or plant-based showstoppers) to the warm quinoa stuffing, roasted vegetables, and a refreshing pear salad, each dish offers a wholesome twist on holiday classics. Whether you’re sharing with family or enjoying a cozy meal at home, these recipes make it easy to celebrate with balance and flavor.

As you gather around the table, enjoy the goodness of each bite and the joy of loved ones. Feel free to share your favorite Thanksgiving creations or adaptations—let us know how these recipes add to your holiday festivities!

For more delicious recipes, check out these articles:

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

Guilt-Free Coffee Shop Favorites: Healthier Versions to Sip at Home

Exploring Fall Flavors: Healthy Recipes Featuring Apple, Cinnamon, Cider, and Squash