A Healthy Thanksgiving Meal Plan Everyone Will Love

By Andrea Cohen
Published 10/27/2025
A Healthy Thanksgiving Meal Plan Everyone Will Love
Photo Credit: iStock

Thanksgiving is all about gathering with family, enjoying your favorite comfort foods, and celebrating traditions. If you’re trying to follow a heart healthy diet, however, it can be a challenge because many classic holiday dishes are loaded with salt, sugar, and saturated fat. But the good news is that it’s easier than you think to create a healthy Thanksgiving meal plan that still features all the flavors you love, from turkey and stuffing to sweet potatoes and pumpkin pie.

By making a few smart swaps, you can serve up a healthy Thanksgiving dinner menu that’s lower in sodium, fat, and calories, without losing any of its festive flair. And with the right heart healthy Thanksgiving recipes, you’ll keep traditions alive while making your holiday feast better for your heart and your waistline. In fact, our recipes are so delicious that your guests won’t even realize they’re better for them—they’ll be too busy asking for seconds!

How a Healthy Thanksgiving Meal Plan Benefits Everyone

Even if everyone at the table isn’t following a heart-smart diet or low sodium dietary guidelines, making foods that are lower in fat, salt, and calories benefits all of your guests. Here’s why.

  • Protects your heart: Too much sodium and saturated fat can raise blood pressure and cholesterol, which increase your risk of heart disease.
  • Enjoy traditions with a healthy twist: With the right recipes, you can keep the comforting flavors while cutting back on heavier ingredients.
  • Make everyone happy: From light starters to healthy Thanksgiving desserts, a menu with heart healthy options makes it easy to serve something for everyone at the table.

Healthy Thanksgiving Recipes

Ready to build a complete healthy Thanksgiving meal plan—from appetizers to desserts—with classics and new additions everyone will love? Choose a few dishes or try them all for a festive, delicious, and nutritious holiday spread. The Health eCooks registered dietitians partnered with our chefs and recipe developers to create recipes that are lower in sodium, sugar, fat, and calories than typical holiday dishes while still delivering traditional tastes and textures. This makes it easy for you to create a heart-healthy Thanksgiving menu that’s sure to draw rave reviews.

Healthy Thanksgiving Day Appetizers

Start your celebration with finger foods that pack flavor, not extra salt or fat. These light bites are perfect for nibbling on while the turkey roasts.

  • Heart Healthy Butternut Squash Dip
    Photo Credit: Baldwin Publishing Staff Photographer
    105 mins

    This creamy dip blends butternut squash with goat cheese and pumpkin seeds, creating a flavorful fall spread that’s nutrient-rich and heart-friendly.

  • Heart Healthy Blue Cheese and Bacon Brussels Sprouts
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Caramelized Brussels sprouts are roasted with olive oil, then topped with crumbled blue cheese and lean turkey bacon for a bold-flavored appetizer that stays within heart-healthy boundaries.

  • Heart Healthy Stuffed Mushrooms
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Mushroom caps are filled with spinach, herbs, garlic, and a touch of parmesan, making them a veggie-forward appetizer that’s low in calories.

  • Heart Healthy Apple Canapes
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Crisp apple slices are topped with walnuts, feta, and a drizzle of honey for a sweet and savory appetizer that’s full of fiber and low in sodium.

  • Heart Healthy Sweet Potato Cheddar Bites
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Fiber-packed sweet potatoes are baked into bite-sized rounds and topped with avocado, turkey bacon, and cheddar for a hearty appetizer with bold flavor.

  • Heart Healthy Bruschetta
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Fresh toppings on multigrain bread make this light, low-sodium starter a delicious way to kick off a Thanksgiving meal.

Healthy Thanksgiving Starters

Warm soups and fresh salads make excellent first courses. They highlight seasonal flavors while keeping your meal balanced and lighter.

  • Creamy Pumpkin Soup with Canned Pumpkin
    Photo Credit: Adobe Stock
    45 mins

    A light spin on pumpkin soup, this recipe mixes pureed pumpkin, warm spices, lime juice, and nonfat yogurt to create a zesty, low-calorie starter full of seasonal flavor.

  • Heart Healthy Apple Gorgonzola Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Crisp apple chunks, tangy gorgonzola, walnuts, and a light balsamic vinaigrette make this salad a crunchy, flavor-packed yet heart-smart Thanksgiving starter.

  • Heart Healthy Sweet Potato Ginger Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    90 mins

    This low-sodium, warmly spiced soup blends sweet potatoes and fresh ginger into a creamy starter that’s just 218 calories per serving — perfect for a heart-friendly Thanksgiving beginning.

  • Heart Healthy Warm Roasted Sweet Potato, Farro and Greens Salad
    Photo Credit: Kara Foran Photography, Baldwin Publishing
    45 mins

    Tender roasted sweet potatoes meld with nutty farro, crisp apples, greens, herbs and a simple olive oil–lemon dressing in this fiber-rich, heart-healthy salad that’s a fresh start to your fall meal.

  • Heart Healthy Butternut Squash Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Velvety and comforting, this soup features tender butternut squash, sweet onions, and fresh thyme in a low-fat, gluten-free broth that’s ideal as a cozy start to your holiday meal.

Healthy Thanksgiving Main Dishes

Turkey is naturally lean and protein-rich, especially when roasted with minimal added salt or fat and eaten without the skin. Not a turkey fan? Try one of our healthy chicken, beef, or vegetarian mains for a festive alternative.

  • Oven Roasted Turkey (Low Carb High Protein Recipe)
    Photo Credit: iStock
    180 mins

    This classic roast turkey is healthy and filled with classic flavors and aromas. Stuffed with citrus, onion, garlic, and fresh herbs, it makes an impressive and tasty centerpiece at your holiday table.

  • Heart Healthy Roasted Turkey Breast
    Photo Credit: Baldwin Publishing Staff Photographer
    120 mins

    Boneless turkey breast is roasted with garlic, shallot, sage, and thyme to yield a lean, flavorful main that keeps saturated fat in check.

  • Heart Healthy Grilled Turkey London Broil
    Photo Credit: Shutterstock
    35 mins

    Turkey breast is marinated in a blend of olive oil, balsamic vinegar, and ginger, then grilled to juicy perfection for a low-sodium, low-cholesterol main dish that’s fresh and flavorful.

  • Heart Healthy Roasted Turkey Breast with Root Vegetables
    Photo Credit: Baldwin Publishing Staff Photographer
    120 mins

    A bone-in, skinless turkey breast is roasted atop red potatoes, carrots, and parsnips to deliver a hearty, one-pan Thanksgiving entrée that balances lean protein with fiber-rich vegetables.

  • Herb-Roasted Chicken
    Photo Credit: Jessica Kielman, Baldwin Publishing
    120 mins

    This whole chicken, seasoned with aromatic herbs and spices, makes a great heart-smart stand-in for turkey if you’re looking for something a little different that still offers traditional tastes.

  • Heart Healthy Beef Brisket and Vegetables
    Photo Credit: Baldwin Publishing Staff Photographer
    240 mins

    Lean brisket is seared and slow-cooked with mushrooms, onion, and root vegetables for a flavorful and cozy alternative to turkey at your holiday table.

  • Heart Healthy Roasted Cauliflower Steaks
    Photo Credit: Taylor Ann Spencer, Baldwin Publishing
    45 mins

    Thick slices of cauliflower are roasted until tender and golden, creating a satisfying vegetarian entrée that’s low in fat, rich in fiber, and impressive enough to steal the show at your festive feast.

Thanksgiving Healthy Side Dishes

Thanksgiving sides are often the stars of the show, but they can also pile on the sodium and calories. These heart healthy Thanksgiving side recipes keep the classics lightened up while still satisfying every craving. There’s so many delicious options to choose from, we just couldn’t pick our favorites!

  • Heart Healthy Orange Cranberry Sauce
    Photo Credit: Adobe Stock
    25 mins

    This tangy sauce blends fresh cranberries with orange marmalade and a hint of maple for a naturally sweet accompaniment to turkey that’s fat-free and a powerhouse of seasonal flavor.

  • Heart Healthy Mashed Potato Casserole
    Photo Credit: Adobe Stock
    65 mins

    Whipped potatoes are baked in a lighter base for a decadently creamy side that cuts back on butter but keeps the comforting texture.

  • Thanksgiving Dressing
    Photo Credit: iStock
    90 mins

    Whole wheat bread, walnuts, Granny Smith apples, onion, and sage combine in this Thanksgiving stuffing recipe that delivers comforting texture and flavor with just 1 gram of saturated fat per serving.

  • Ranch Roasted Potatoes
    Photo Credit: Adam Fisher, Baldwin Publishing
    45 mins

    These potatoes are tossed in a light ranch seasoning and roasted until crisp, providing a savory side that leans on the power of herbs instead of excess fat.

  • Heart Healthy Mac and Cheese Casserole
    Photo Credit: Baldwin Publishing Staff Photographer
    75 mins

    Whole-grain pasta is coated in a lighter cheese sauce and baked to perfection, delivering that familiar creamy, cheesy experience with less saturated fat.

  • Heart Healthy Scalloped Potatoes
    Photo Credit: Adobe Stock
    120 mins

    Thinly sliced potatoes are layered and baked in a lighter creamy sauce, offering classic richness with less fat and sodium than you would expect from this type of decadent dish.

  • Heart Healthy Squash Casserole
    Photo Credit: Adobe Stock
    60 mins

    This squash bake is lightened up with a modest use of cheese and vegetables, offering a creamy and comforting side that still keeps saturated fat lower than traditional casseroles.

  • Corn Pudding
    Photo Credit: Adam Fisher, Baldwin Publishing
    30 mins

    This custardy-style pudding uses corn’s natural sweetness and a lighter custard blend to offer a comforting but healthier side dish.

  • Healthy Sweet Potato Casserole (Gluten-Free, Diabetic-Friendly)
    Photo Credit: Shutterstock
    90 mins

    Rooted in naturally sweet potatoes, this casserole uses minimal added sugar and lighter topping ingredients to evoke dessert-like flavors without overloading on calories.

  • Caramelized Onion Gravy (Gluten Free Gravy)
    Photo Credit: Adobe Stock
    60 mins

    This gravy starts with sweet onions and low-sodium broth, letting the natural flavors shine through without relying on a lot of fat or excess salt.

  • Healthy Green Bean Casserole (No Mushroom Soup)
    Photo Credit: Adobe Stock
    45 mins

    Green beans are baked in a lighter creamy base and topped with a crunchy onion topping, delivering vegetable goodness with less fat than most green bean casseroles.

  • Healthy Homemade Cornbread (Gluten-Free)
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Cornbread is made from scratch using heart-friendly ingredients like whole grains and less fat, giving you the Thanksgiving side you crave in a better-for-you version.

Healthy Thanksgiving Desserts

No holiday meal is complete without dessert, and these healthy Thanksgiving desserts are worth the wait. From pies to seasonal treats, our healthy Thanksgiving dessert recipes are made with less added sugar and fewer calories, so you can enjoy the finale in a lightened-up and better-for-you way.

  • Heart Healthy Pumpkin Pie
    Photo Credit: Adobe Stock
    75 mins

    This lighter pumpkin pie swaps in reduced-fat cream cheese, skim milk, and egg whites to deliver silky, spiced dessert flavor at about 224 calories per slice — a festive finish that’s kinder to your heart.

  • Heart Healthy Sweet Potato Pie
    Photo Credit: Adobe Stock
    120 mins

    Using fat-free evaporated milk and egg whites, this smooth, warmly spiced sweet potato pie delivers decadence with fewer calories and less fat than most Thanksgiving desserts.

  • Healthy Apple Pie
    Photo Credit: Shutterstock
    90 mins

    This pie uses a crust combining whole wheat and all-purpose flour, and fills it with apples, lemon juice, and just a modest amount of sugar for a classic dessert that keeps fat and calories in check.

  • Gluten Free Snickerdoodles
    Photo Credit: Shutterstock
    45 mins

    These cookies are made without wheat flour, giving you a lighter, gluten-free treat that still delivers comforting cinnamon sugar flavor while being better for you than store-bought or bakery treats.

  • Heart Healthy Pecan Date Nut Bites
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Made from dates, pecans, hazelnuts, almond meal, maple syrup and coconut oil, these bite-sized treats offer sweet satisfaction along with fiber and heart-friendly nutrients in a no-bake format.

More Healthy Thanksgiving Meal Ideas

Looking for even more inspiration when planning your healthy Thanksgiving meal plan or creating a heart-healthy Thanksgiving menu? Don’t miss these helpful guides and recipes:

And if you’re not sure what to do with all those leftovers after the celebration is over, be sure to check out these Thanksgiving Leftover Recipes or our Thanksgiving Leftover Casserole Ideas and Recipes.

This year, show your family that the much-anticipated feast can be healthy and delicious at the same time. By incorporating these healthy Thanksgiving recipes into your holiday menu, you’ll be able to serve a heathy Thanksgiving meal that’s festive, flavorful, and good for everyone at the table.

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