Is there any meal more focused on food than Thanksgiving? Between the stuffing, the potatoes, the rolls, and the pie, it can feel like the whole day was designed around carbs. If you're managing diabetes, that can make a holiday meant for relaxing feel a little stressful.
The good news is you don't have to sit out the feast or fill up on plain turkey while everyone else enjoys the good stuff. These diabetic Thanksgiving recipes cover the whole table, from the turkey to the sides to dessert, and every one lists the carbs per serving so you can plan your plate with confidence. They all fit the diabetic diet guidelines our dietitians recommend.
How to Build a Diabetes Friendly Thanksgiving Plate
A simple way to enjoy Thanksgiving without overthinking it is the plate method, which is recommended by the American Diabetes Association. Here's how it works on a holiday plate:
Fill half your plate with nonstarchy vegetables. Green beans, Brussels sprouts, cauliflower, carrots, and salad all belong here. They're full of fiber and low in carbs, so you can be generous.
Fill a quarter of your plate with lean protein. Turkey is the easy choice, since it's naturally carb free.
Save the last quarter for the carbs you love most. Stuffing, sweet potatoes, a roll, or corn all count here. Pick your favorite, or take a small spoonful of 2.
Planning to have pie? Think of dessert as part of your carb budget for the meal, and you may want to go a little lighter on the stuffing to make room. And if you decide that this one day calls for a second scoop of stuffing, that's okay, too. One meal won't undo all the healthy choices you make the rest of the year.
Everyone's carb needs are different, so if you have diabetes or another chronic health condition, talk with your doctor or registered dietitian about the right goals for you.
3 Diabetic Friendly Thanksgiving Main Dishes
Each dish was developed by our team of chefs and dietitians and tested in the Health eCooks Test Kitchen to balance taste and nutrition. Whether you're feeding a crowd or keeping things cozy, there's a turkey recipe here for you.
Per serving: 169 calories, 0 g carbs, 30 g protein, 498 mg sodium
Roast turkey is naturally carb free, which makes it the easiest part of a diabetic Thanksgiving menu. This one is stuffed with orange, lemon, onion, garlic, and fresh thyme and sage, so the meat soaks up bright, savory flavor as it roasts, and a baste of reduced-sodium chicken stock keeps it juicy. With 30 grams of protein and zero carbs per serving, it leaves plenty of room on your plate for your favorite sides. If you've never roasted a whole bird before, our guide on how to prepare a turkey for roasting walks you through every step.
Per serving: 205 calories, 6 g carbs, 33 g protein, 286 mg sodium
Cooking for a smaller group? A bone-in turkey breast is much easier to manage than a whole bird. The skin is removed to cut back on saturated fat, and the meat is brushed with a garlic, shallot, sage, and thyme butter that keeps every slice moist and flavorful. A splash of apple cider and chicken broth adds a gently sweet, savory note. And it has 33 grams of protein per serving!
Per serving: 190 calories, 3 g carbs, 27 g protein, 308 mg sodium
Not everyone wants to roast a turkey, especially if Thanksgiving is just for 2 or 4 this year. These turkey cutlets give you all the holiday flavor in a fraction of the time. They're lightly dusted with flour and paprika, browned until golden, and finished in a savory mushroom sauce with white wine and fresh rosemary. With just 3 grams of carbs per serving, they're a smart, low carb main dish that's easy enough for a weeknight, too.
Sides are where most of the carbs on a Thanksgiving table come from, so this is where a few smart swaps make the biggest difference. Most of these are veggie-forward and low in carbs, with a few lightened-up classics for when only the real thing will do.
Per serving: 65 calories, 7 g carbs, 2 g fiber, 3 g protein, 219 mg sodium
If mashed potatoes are your Thanksgiving weakness, start here. Steamed cauliflower whipped with warm milk and a little butter turns silky and smooth, and it offers everything mashed potatoes do without all the carbs. At just 7 grams of carbs per serving, you can enjoy a generous scoop. If you'd still like a spoonful of potatoes, our guide on how to cook potatoes for diabetes explains how to fit them into your meal.
Per serving: 95 calories, 10 g carbs, 4 g fiber, 5 g protein, 211 mg sodium
Even Brussels sprouts skeptics tend to come around after one bite of these. A little Spanish chorizo goes a long way, adding smoky, savory flavor that pairs perfectly with plenty of garlic and paprika. The sprouts finish cooking in chicken stock until they're tender and full of flavor. Each serving also has 4 grams of fiber, which helps slow digestion and keeps you feeling full.
Per serving: 83 calories, 7 g carbs, 3 g fiber, 4 g protein, 233 mg sodium
Roasting brings out the natural sweetness in vegetables, and this simple side is delicious proof. Cauliflower florets and halved Brussels sprouts are tossed with olive oil, garlic, and fresh rosemary, then roasted until the edges turn crispy and caramelized. A sprinkle of crumbled turkey bacon on top makes it feel extra special for the holiday table.
Per serving: 75 calories, 8 g carbs, 4 g fiber, 2 g protein, 56 mg sodium
These simple sautéed green beans are a lighter way to get your greens on the table. Thinly sliced shallots cook in olive oil and a touch of butter until golden and sweet, then get tossed with crisp-tender green beans. With 4 grams of fiber and only 56 mg of sodium per serving, they're also a great pick for anyone who follows a low sodium diet.
Per serving: 53 calories, 10 g carbs, 3 g fiber, 1 g protein, 148 mg sodium
Sometimes the simplest sides are the ones people reach for first. These carrots roast with just a teaspoon of oil, a pinch of salt and pepper, and fresh thyme or parsley until they're tender and lightly browned. They're naturally sweet with no added sugar or glaze, which makes them a terrific swap for candied carrots or a marshmallow-topped sweet potato casserole.
Per serving: 102 calories, 9 g carbs, 1 g fiber, 5 g protein, 67 mg sodium
If your family loves a creamy, cheesy casserole on the holiday table, this one's for you. Sliced yellow squash and zucchini bake in a savory custard with reduced-fat cheddar and Italian seasoning, all under a crunchy golden panko topping. With only 9 grams of carbs per serving, it gives you that cozy casserole comfort with far fewer carbs than the usual potato or bread-based dishes. It's gluten free, too.
Per serving: 143 calories, 13 g carbs, 1 g fiber, 7 g protein, 312 mg sodium
Butternut squash is a starchy vegetable, but this gratin keeps it to a reasonable 13 grams of carbs per serving. Tender squash and sweet onion bake with an egg, nutty Parmesan cheese, and a crispy gluten free panko topping until golden and bubbling. It's a savory way to enjoy fall's favorite squash without the brown sugar and butter of most holiday squash recipes. To save time, you can use 3 cups of frozen butternut squash.
Per serving: 143 calories, 22 g carbs, 4 g fiber, 5 g protein, 363 mg sodium
For a lot of people, it simply isn't Thanksgiving without stuffing. This version is made with whole wheat bread, which gives it 4 grams of fiber per serving, along with onion, carrots, celery, and plenty of fresh and dried sage. At 22 grams of carbs per serving, it's the highest-carb side on this list, so make it your carb choice for the meal and pair it with nonstarchy veggies like green beans or Brussels sprouts.
Per serving: 39 calories, 10 g carbs, 2 g fiber, 0 g protein, 40 mg sodium
Store-bought cranberry sauce is usually very sweet, but this homemade version uses orange juice and just 2 tablespoons of maple or brown sugar for the whole batch. Cinnamon and fresh ginger add a cozy warmth, and the cranberries keep it bright and tart. At only 39 calories and 10 grams of carbs per serving, you can enjoy a spoonful right alongside your turkey. It keeps well in the refrigerator, so make it a few days ahead to free up time on the big day.
Yes, you can have dessert! These lighter pumpkin treats have fewer carbs and less added sugar than a classic slice of pie, so you can end the meal on a sweet note.
(Not a fan of pumpkin? Not to worry! We've got plenty more diabetic dessert recipes to fit your Thanksgiving table.)
Per serving: 99 calories, 11 g carbs, 1 g fiber, 2 g protein, 33 mg sodium
Love pumpkin pie but not the carbs that come with the crust? These little custards give you all the creamy, spiced pumpkin filling baked in individual ramekins, and the whole batch is sweetened with just 3 tablespoons of brown sugar. Light coconut milk makes them extra silky, and a dollop of light whipped topping finishes them off. Each one has just 99 calories and 11 grams of carbs!
Per serving: 208 calories, 15 g carbs, 3 g fiber, 6 g sugar, 1 g protein, 103 mg sodium
When it has to be a whole pie, this is the one to bake. The crust is made with almond flour, which has fewer carbs than a traditional flour crust, and the smooth filling of pumpkin, soy milk, and pumpkin pie spice uses just 1/4 cup of sugar for the entire pie. Each slice has 15 grams of carbs. It's also vegan and dairy free, so it works for just about every guest at your table.
Per ball: 88 calories, 10 g carbs, 1 g fiber, 4 g sugar, 3 g protein, 22 mg sodium
Sometimes all you want after a big meal is a small sweet bite. These pumpkin protein balls combine oats, peanut butter, pumpkin purée, vanilla protein powder, and dark chocolate chips with warm pumpkin pie spice, and there's no oven required. Thanks to the protein powder and peanut butter, just one is surprisingly satisfying. The recipe makes 32, so you can set some out for guests and tuck the rest in the freezer for later.
Good recipes are a great start, but a few simple habits can make the whole day feel easier:
Don't skip meals to "save up" for dinner. Going all day without eating often leads to overeating later, and if you take insulin or certain other diabetes medications, skipping meals can cause your blood sugar to drop too low. Have a balanced breakfast and a small snack if dinner is late.
Start with your vegetables. Filling up on green beans, Brussels sprouts, or salad first makes it easier to enjoy smaller portions of the higher-carb dishes.
Choose your favorite carbs. Instead of a little of everything, pick the 1 or 2 dishes you look forward to all year and skip the ones you can take or leave.
Watch what you drink. Sweet tea, apple cider, and soda add up quickly. Water or sparkling water with a squeeze of citrus is a refreshing swap. If you drink alcohol, check with your doctor first, since it can affect your blood sugar.
Take a walk after dinner. Even a short walk after a meal can help lower your blood sugar, and it's a nice way to get the whole family out of the house before pie.
Check your blood sugar as recommended. Follow your care team's advice so you know how your body is responding to the meal.
Most of all, remember that Thanksgiving is about spending time with the people you love. If you have a slice of pie or a second helping of stuffing, enjoy it and get back to your usual routine the next day.
Frequently Asked Questions
Most people with diabetes can enjoy stuffing in a reasonable portion. Choose a version made with whole wheat bread, like our whole wheat herb stuffing, for more fiber, and count it as your carb choice for the meal. Pairing it with turkey and nonstarchy vegetables helps balance out the plate.
Turkey is naturally carb free, and nonstarchy vegetables like green beans, Brussels sprouts, cauliflower, and salad greens are very low in carbs. Our turkey cutlets with mushroom sauce have just 3 grams of carbs per serving, and our mashed cauliflower and roasted cauliflower and Brussels sprouts each have 7 grams.
Pumpkin pie can fit into a diabetic meal plan, especially if you choose a lighter version and count it as part of your carbs for the meal. Most of the carbs in a traditional slice come from the flour crust and added sugar. Our almond flour pumpkin pie has 15 grams of carbs per slice, and our crustless pumpkin custards have just 11 grams.
The right amount depends on your body, your medications, and your activity level, so there isn't one number that fits everyone. Your doctor or a registered dietitian can help you set a carb goal for meals. Until then, the plate method is a simple place to start, and our diabetic diet guidelines have more tips.
Several of them are perfect for making ahead. The cranberry sauce keeps in the refrigerator for several days, the pumpkin custards can be made the day before, and the pumpkin protein balls can be stored in the freezer. Prepping a few dishes early leaves you more time to relax and enjoy the day.
Looking for More Diabetic Friendly Holiday Recipes?
Keep the celebrations going all season long with these recipes and meal ideas:
