Thanksgiving is the one day a year when many people allow themselves to eat until they can't move. But if you’re on a GLP-1 medication, eating to the point of feeling stuffed is not only momentarily uncomfortable, but can make you feel sick.
Although you may give yourself a little more leeway to eat what you want during this holiday, it's still a good idea to focus on protein and get in some fiber since you'll likely wind up eating less than you expect. And the good news is that a traditional Thanksgiving meal is already built around one of the best proteins there are.
Turkey does most of the heavy lifting at this holiday. And if you want to keep your Thanksgiving plate GLP-1 friendly, it’s best to choose some fiber-rich sides to balance things out. Of course, you’ll also want to leave room for the highlight of the night—dessert—because what’s a holiday meal without a sweet ending?
The 14 recipes we've gathered here make up a full holiday menu, from the centerpiece bird to dessert. Each one was developed by our team of chefs and registered dietitians at the Health eCooks Test Kitchen to balance taste and nutrition, and the stats are listed for every dish so you can plan ahead if you’re counting calories, protein, or fiber.
How to Build a GLP-1 Thanksgiving Plate
It’s easier than you think to sit down to an enjoyable holiday meal when taking medications like Ozempic, Wegovy, Mounjaro, or Zepbound. Just consider these suggestions when deciding what deserves room on your plate:
Start with the turkey. Turkey breast is one of the leanest, most protein-dense foods on the table, and the four main dishes here range from 27 to 39 grams of protein per serving. Serve yourself the protein first and let the rest of the plate fill in around it.
Pick sides with real fiber. Thanksgiving staples like Brussels sprouts, acorn squash, sweet potatoes, farro, and cranberries all add fiber, which is a nutrient many people come up short on.
Don't skip dessert. A holiday meal isn’t complete without dessert and pumpkin is surprisingly good for you so there’s no reason to skip this seasonal favorite. A well-built pumpkin custard costs you less than 100 calories. Even if you prefer a real piece of pie, you can fit that into your meal, too.
Take a small serving to start. If your appetite isn’t quite what it used to be but you don’t want to miss out on family favorites or holiday splurges, you just need to make a few adjustments. Take a small portion, or even a taste, of anything that catches your eye so you get to enjoy the flavors of the season. If you’re still able to eat more, go back for seconds, but give yourself time to register how full you are so you don’t reach a point where you feel overstuffed.
Cook a few things ahead. If you’re hosting, spreading the work across two days means you won’t be exhausted before the meal starts (which can lead to overeating). Cranberry sauce, stuffing, and squash all keep beautifully overnight.
These tips can help you enjoy the holiday while still following a GLP-1-friendly way of eating. But if you feel like throwing caution to the wind and skipping the protein in favor of mashed potatoes and stuffing, go for it. Remember that it’s just one day and you can get right back to focusing on protein and fiber tomorrow.
The Main Event: 4 GLP-1 Turkey Recipes
Turkey is the whole reason this holiday works so well on a GLP-1. These four mains run from a full centerpiece bird to a unique take on a turkey entrée for the holiday, and every one of them has at least 27 grams of protein per serving.
Total time: 3 hours | 169 calories, 30g protein per serving
This is the centerpiece, and it's simpler than the internet would have you believe. Three hours in the oven, most of it unattended, produces a bird with 30 grams of protein and just 169 calories per serving. Low carb by nature, generous with leftovers, and worth every minute of the wait.
Total time: 2 hours | 291 calories, 36g protein, 4g fiber per serving
Roasting a breast instead of a whole bird makes a lot of sense for a smaller gathering, and the root vegetables underneath soak up all the drippings while adding 4 grams of fiber. At 36 grams of protein, this is a high protein option, and it produces a full meal that doesn’t require lots of sides.
Total time: 45 minutes | 346 calories, 39g protein per serving
With 39 grams of protein per serving, these meatballs are a protein powerhouse. So if you’re looking for something a little different this year or a whole turkey feels like more production than your holiday calls for, give this recipe a try. Serve the meatballs over mashed cauliflower and you've got the comfort of traditional holiday foods with a unique twist.
Total time: 45 minutes | 190 calories, 27g protein per serving
Cutlets cook in a fraction of the time a roast takes, and the mushroom sauce gives them the savory depth you'd otherwise get from hours in the oven. This one is especially good for a small Thanksgiving, or for the second round of turkey a few days later when you want something that doesn't taste like leftovers.
Sides are where a holiday plate usually goes soft and starchy. These 8 recipes, however, add fiber, texture, and in a couple of cases, a surprising amount of protein while still fitting into a traditional Thanksgiving menu.
Total time: 45 minutes | 143 calories, 5g protein, 4g fiber per serving
Stuffing is the side nobody is willing to give up, and there's no reason you should have to. This version comes in at 143 calories with 4 grams of fiber, which is a long way from the butter-soaked stuffing most of us grew up with. It tastes like the real thing because it is the real thing, just created more thoughtfully.
Total time: 1 hour | 283 calories, 9g protein, 5g fiber per serving
If anyone at your table doesn’t eat gluten, this is an ideal dish to serve so no one feels like they got short-changed. Cornbread stuffing has a sweet, crumbly composition, and this one delivers 9 grams of protein and 5 grams of fiber per serving, making it GLP-1 friendly in addition to being gluten free.
Total time: 25 minutes | 93 calories, 2g fiber per serving
You need 25 minutes and a saucepan to make cranberry sauce that doesn't slide out of a can with ridges on it. Orange zest keeps it bright, the cranberries add fiber, and it can be made two days ahead, which is exactly what you want from a holiday recipe, so you don’t have to stress to get everything done right before the meal.
Total time: 50 minutes | 132 calories, 4g protein, 4g fiber per serving
Roasting is what converts people who think they hate Brussels sprouts into fans. The edges caramelize, the centers go tender, and the bitterness that gives them their bad reputation disappears. As a bonus, you’ll get 4 grams of fiber for 132 calories, which is a good deal on a day when most side dishes are working against you.
Total time: 30 minutes | 294 calories, 9g protein, 8g fiber per serving
At 8 grams of fiber per serving, this is the most fiber-rich recipe in the collection, and it also contains 9 grams of protein. It's substantial enough to work as a main course for any vegetarians at the table, but it can also be enjoyed as a flavorful side dish.
Total time: 1 hour | 212 calories, 6g protein, 5g fiber per serving
Every Thanksgiving table needs one dish that isn't beige, and this is it. Farro adds chew and 6 grams of protein, kale holds up without wilting, and the sweet potato ties it all together. If you’re bringing a dish to someone else’s house, this colorful and flavorful salad also travels well.
Total time: 25 minutes | 65 calories, 3g protein per serving
At 65 calories, this is the lightest recipe here and it offers everything mashed potatoes does without all the carbs. It pairs perfectly with your favorite gravy, holds its own next to the turkey, and it will likely disappear from the bowl just as fast. Some people like to make this dish in addition to regular mashed potatoes so people can make their own choice.
Total time: 1 hour 15 minutes | 255 calories, 6g fiber per serving
These festive acorn squash halves are roasted until the flesh gives way, then filled with cranberries and pecans for some holiday flair. With 6 grams of fiber, second only to the stuffed sweet potato, it looks impressive on a table but requires almost no work to dazzle your guests.
Dessert doesn't have to be the part of the day you skip, even if it’s important for you to stick to your GLP-1 diet. Thanks to pumpkin, which offers some serious nutrition stats, you can enjoy the spice and sweetness you crave while still getting in a little protein and fiber.
Total time: 1 hour 15 minutes | 99 calories, 2g protein per serving
This is the perfect way to enjoy pumpkin pie, but without the crust. Baked in individual ramekins, these seasonal custards are already portioned out so you won’t go overboard, and each tasty dessert is under 100 calories. Serve them slightly warm with a little whipped topping for a real treat.
Total time: 1 hour 15 minutes | 224 calories, 6g protein, 2g fiber per serving
Thanksgiving isn’t Thanksgiving without some real pumpkin pie, and this is a healthy version everyone at the table can enjoy. At 224 calories with 6 grams of protein per slice, you’ll not only get to enjoy the creamy deliciousness it offers, but you can feel good knowing it’s helping you reach your daily protein target.
Tips for Enjoying Thanksgiving on a GLP-1 Medication
Nervous about how you’re going to navigate such a food-focused day when you’re trying to watch what you eat or just aren’t that hungry? You’ll find that a little planning goes a long way towards making Thanksgiving the enjoyable experience it deserves to be.
Eat breakfast. Saving your appetite for the big meal tends to backfire. A high-protein breakfast keeps your blood sugar steady and makes it easier for you to control how much and what you eat when it’s time for dinner.
Fill your plate once. Instead of grazing, take a little of everything you want at once and put it on a plate. By doing this, you’ll be able to better prioritize what you eat so you don’t overdo it before realizing there’s something you missed out on.
Grab some turkey first. Protein is the part of the plate that matters most if you stay committed to your GLP-1 diet, so give it the real estate it deserves before loading the plate with sides.
Send leftovers home with guests. If you’re hosting, have a lot of food left over, and don’t want to keep eating it for days, send your guests home with a goody bag. Another good option is to freeze leftovers in individual portions. Turkey freezes well, and having some cooked protein ready to eat may be the gift you deserve after all of your hard work.
Skip the guilt. Whether you eat more than usual, or less than everyone expects, it’s okay. After all, it’s just one meal.
Frequently Asked Questions
Thanksgiving can seem tricky to navigate if you’re taking a GLP-1 medication. Here are answers to common questions to help you enjoy the holiday on your own terms.
There's nothing about Thanksgiving that's off-limits, and the traditional menu happens to be built around turkey, which is an excellent lean protein. Focus on protein and fiber first, take the portions that feel right for you, and enjoy the meal. One holiday dinner isn't going to derail your progress, and if you want the longer version of how to think about any meal on this medication, our GLP-1 diet guidelines walk through it in full.
That happens, and chances are no one will even notice. Take a small plate, fill it with a few different foods, and eat what you want. Between the conversation and everyone enjoying their own meals, what you eat will likely not be noticeable. If you feel like your host may take it personally if you don’t eat much, tell them that you’re taking a GLP-1 and don’t have a large appetite these days (if you feel comfortable sharing that information).
Although most side dishes aren’t very high in protein, you’ll find that some are better than others, like our cornbread stuffing and stuffed sweet potato, which have 9 grams each. Beyond that, sides mostly contribute fiber and vitamins, which is the perfect balance to a protein-heavy main dish like turkey.
Alcohol can affect you differently on a GLP-1, so talk with your doctor about what makes sense for you. If you do drink, alternate with water and have something substantial to eat first rather than drinking on an empty stomach.
Most of these recipes can be made in advance and stored in the refrigerator. Cranberry sauce keeps for several days and improves as it sits. The stuffing, squash, and farro salad can all be made the day before. It’s best to roast the turkey the day of Thanksgiving, although you can do it early in the day so you have room in the oven to reheat the dishes you made in advance.
Beyond Thanksgiving: More Delicious GLP-1 Recipes
Thanksgiving only happens once a year, so in addition to the recipes we shared here, enjoy some of these other GLP-1 recipe collections any day of the week:
