Healthy Spin on Thanksgiving Side Dishes

Side dishes are the perfect complement to your Thanksgiving dinner. If you’re not careful, though, they can add way more calories, fat, or sugar to your meal than you expect. That’s why it’s important to choose a few healthy sides. You can tweak the recipes of traditional sides or try something new altogether! 

Mashed Cauliflower

Servings: 4

Calories: 84

Ingredients

1 head of cauliflower

1 tbsp olive oil

2 garlic cloves, minced

1-2 tsp finely chopped herbs, thyme, rosemary, sage, parsley, chives, etc

Method

1. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under some water.
2. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6-8 minutes.
3. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
4. Remove the steamed cauliflower from the pot, drain the water from the pot, then add the cauliflower back in. Add the olive oil, garlic, chopped herbs, and any optional ingredients.
5. Use a potato masher or handheld stick blender to mash the cauliflower. Serve immediately.

Smashed Potatoes

Servings: 4

Calories: 203

Ingredients

1 ½ pounds small white potatoes

1 ½ tbsp extra-virgin olive oil

½ tsp garlic powder

½ tsp kosher salt

¼ tsp freshly ground black pepper

¼ cup freshly grated parmesan cheese

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Method

1. Boil the potatoes. Place the potatoes in a pot and fill it with enough water to cover them by an inch. Salt the water (I use about a tablespoon of kosher salt). Bring the pot to a boil over medium-high heat, then cook the potatoes until fork-tender, about 15 minutes.
2. Drain and cool. Drain the potatoes in a colander and let them cool to the touch, for about 10 minutes.
3. Season and flavor. Preheat the oven to 450°F (230°C). Transfer the potatoes to a mixing bowl, then add the oil, garlic powder, salt, and pepper. Stir to coat the potatoes in the seasoning fully.
4. Smash the potatoes. Place the potatoes on a baking sheet and use the bottom of a glass to smash them down. Thinner potatoes are crispier, though they are also more likely to break apart. Aim for a height of about ½-inch. Bake until the potatoes are golden and turning crispy, about 25 to 30 minutes.
5. Add parmesan cheese. Sprinkle the parmesan cheese evenly over the top and bake for 5 minutes more.
6. Sprinkle with chopped parsley before serving, then serve them up warm.

Red Pepper and Chickpea Salad

Servings: 4

Calories: 108

Ingredients

1 English cucumber, diced

1 ½ cups roasted chickpeas

3 roasted red peppers, thinly sliced

¼ cup roughly chopped parsley

¼ cup pickled red onion, roughly chopped

3 tbsp balsamic vinaigrette

Crumbled goat cheese or feta cheese (optional)

Method

1. In a large mixing bowl, add the cucumber, roasted chickpeas, roasted red peppers, parsley, pickled red onion, and balsamic vinaigrette. Toss together until combined.
2. Top the salad with crumbled goat cheese and serve.

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Green Bean Casserole

Servings: 8

Calories: 143

Ingredients

1 ½ pounds fresh green beans, trimmed

⅓ cup olive oil, divided

10 ounces cremini mushrooms, sliced

1 small onion, diced

1 tsp tamari soy sauce or coconut aminos

3 cloves garlic, minced

½ cup chicken broth, or vegetable broth for vegan

1 ½ cups almond milk, cashew milk, or other dairy-free milk

Salt and pepper, to taste

2 tbsp arrowroot powder

4 to 5 shallots, thinly sliced into rings

Method

1. Preheat your oven to 375F. 
2. Bring a large pot of water to a boil and add the green beans. Blanch the green beans for 4-5 minutes, or until slightly tender but still crisp.
3. Immediately transfer the green beans to an ice water bath, drain, and set aside.
4. Heat two tablespoons of olive oil on medium-high heat in a large pan. Add the diced onion and sliced mushrooms and cook for 8-10 minutes, or until soft.
5. Stir in the tamari soy sauce, minced garlic, salt, and pepper. Add the chicken broth and milk, and simmer for 5 minutes.
6. Make a slurry by stirring the arrowroot powder with 2 tablespoons of water in a small bowl. Turn off the stove, pour the slurry into the pan, and stir until the sauce has thickened.
7. Transfer about ⅓ of the mushroom sauce to a baking pan, add the green beans on top, then top with the remaining sauce. Bake for 10-15 minutes or until warmed through.
8. While the green beans are baking, add the sliced shallots to a pan with 1/4  cup or so of olive oil. Heat on medium-high heat for 5 minutes, stirring the shallots, then reduce the heat to low and cook for another 3-4 minutes. Keep a close eye on the shallots after 7-8 minutes, as they go from golden to burnt very quickly.
9. Once the shallots are lightly golden, remove them to a paper towel-lined plate.
10. Remove the green bean casserole from the oven, top with the crispy shallots, and serve.