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The holidays are officially here—along with family traditions and favorite dishes that only come around once a year. If you’re hoping to keep things a little lighter this season, you don’t have to skip the comfort foods you love. With a few simple swaps, you can enjoy all the flavor and still feel energized after the meal. Even one or two changes can make a difference.
Here are easy, feel-good ideas to try at your Thanksgiving table.
1. Mashed potatoes → Mashed potatoes (with a twist)
If you’re not ready to trade your potatoes for cauliflower, don’t worry—just blend in something extra.
- Use half potatoes, half roasted cauliflower or celery root. You’ll keep that classic fluffy texture with more flavor and fewer calories.
- Swap heavy cream for low-sodium broth or a splash of low-fat milk.
- Add roasted garlic or fresh herbs for richness without the extra fat.
Bonus: No one at the table will notice—except maybe the person doing the dishes.
2. Green bean casserole → Fresh green beans with flair
Keep the green beans—just lighten up the sauce. Toss fresh green beans with:
- Olive oil
- Salt and pepper
- Toasted almonds
- A squeeze of lemon
- A sprinkle of Parmesan
For that classic crunchy finish, add toasted breadcrumbs or homemade crispy shallots—no canned onions required. It’s lighter, brighter, and still Thanksgiving-approved.
3. Cranberry sauce → 15-minute homemade cranberry relish
Skip the can and make a naturally sweet version in minutes.
Simmer fresh or frozen cranberries with orange juice, a little maple syrup or honey, and a pinch of cinnamon. It’s colorful, bright, and lets you control the sugar.
4. Stuffing → Whole-grain stuffing
If stuffing is non-negotiable (and for many, it is), a whole-grain upgrade keeps the comfort without all the heaviness.
- Swap white bread for whole-grain.
- Add more veggies—celery, onions, mushrooms, or even apples—for color, fiber, and flavor.
- Stir in fresh herbs like sage or thyme for traditional Thanksgiving warmth without extra salt.
Still cozy. Still delicious. Just a little more balanced.
5. Candied yams → Roasted sweet potatoes
Skip the marshmallows this year—sweet potatoes are naturally sweet enough.
Toss cubed sweet potatoes with olive oil, cinnamon, and a touch of maple syrup, then roast until caramelized. You’ll get all the warm, comforting flavors without the heavy topping.
6. Pumpkin pie → Pumpkin pie (lightened up)
Good news: pumpkin pie is already one of the lighter holiday desserts.
Make it even better by:
- Using evaporated skim milk instead of cream
- Choosing a whole-wheat or nut-based crust
- Cutting the sugar by one-third
- Serving with a dollop of whipped cream gives you the finishing touch without going overboard.
Still festive. Still a favorite.
7. Gravy → Herb-infused gravy
You don’t have to skip the gravy. Make a simple pan gravy thickened with a small amount of flour instead of drippings. Add thyme, rosemary, or sage for rich flavor without the extra fat.
A few more easy swaps
- Sparkling water with citrus instead of sugary drinks
- Greek yogurt instead of sour cream
- Olive oil in place of some of the butter
- Extra veggies before seconds of stuffing
Enjoy the season—your way
Healthy holiday eating isn’t about restriction—it’s about balance and feeling good. Try one or two swaps, enjoy your favorite dishes, and savor the moments around the table.
From all of us at Welia Health, we wish you a happy, healthy Thanksgiving!
