From Ina’s cozy squash salad to Meghan’s crudités wreath, these nourishing, crowd-pleasing dishes prove a healthy holiday can still feel like a feast.
Thanksgiving doesn’t need to be a choice between indulgent and nourishing. Some of our favorite cooks, from the Barefoot Contessa herself to the Duchess of Sussex, have dishes that are packed with fiber, color and lean protein, without sacrificing an ounce of holiday magic. We’ve rounded up five healthy Thanksgiving recipes across every course, plus one HUM original dessert to finish the night on a sweet (and gut-friendly) note.
Healthy Thanksgiving Recipes for Every Course
Appetizer: Meghan Markle’s Crudités Wreath
The Duchess of Sussex served this edible centerpiece on With Love, Meghan: Holiday Celebration, and it’s as gorgeous as it is good for you (a total plus!). Broccolini, asparagus, snap peas, cucumbers, celery, and radishes are arranged into a wreath, with grape tomatoes as “ornaments” and fresh herbs tucked throughout, all served with a tahini dip. A sprinkle of pomegranate seeds and hemp hearts adds color and a little extra protein.
Why we love it: Starting the meal with vegetables is a smart move for blood sugar. Research shows that eating vegetables before carbohydrates can lead to lower blood sugar after a meal.
Get the recipe: Netflix Tudum
Salad: Ina Garten’s Roasted Butternut Squash Salad with Warm Cider Vinaigrette
No Thanksgiving roundup is complete without Ina; she is the queen of the kitchen. Her beloved fall salad tosses maple-roasted butternut squash and dried cranberries with peppery arugula, toasted walnuts and parmesan, then finishes it all with a warm apple cider and shallot vinaigrette.
Why we love it: Butternut squash is rich in beta-carotene and fiber, walnuts bring plant-based omega-3s, and leafy greens add a fresh, crisp contrast to the heavier dishes on the table.
HUM tip: Go light on the Parmesan if you want to keep things extra fresh.
Get the recipe: Barefoot Contessa
Side: Jennifer Garner’s Roasted Fennel and Farro Salad
The star of Pretend Cooking Show shared this easy Thanksgiving side with her Instagram followers, and it’s a refreshing break from the usual starchy sides. Roasted fennel turns sweet and mellow in the oven, and nutty farro makes it hearty enough to hold its own.
Why we love it: Farro is a fiber-rich whole grain that helps keep you full and supports steady energy, and fennel has long been used to support digestion.
Get the recipe: Jennifer Garner’s Pretend Cooking Show, via Entertainment Now
Main: Martha Stewart’s Roasted Rolled Turkey Breast with Herbs
For a smaller gathering, or anyone who wants all the flavor without wrestling a whole bird, Martha’s elegant rolled turkey breast is the answer. The breast is rubbed with herbs, rolled into a log and roasted until juicy, which also makes for beautiful, even slices.
Why we love it: Turkey breast is one of the leanest proteins on the table, and protein helps you feel satisfied, which is especially helpful on a day full of tempting extras.
Get the recipe: PBS Food
Dessert: HUM’s Pumpkin Pie Fiber Parfaits
We saved the sweetest for last. This no-bake HUM original has all the cozy flavor of pumpkin pie with a boost of protein from Greek yogurt and 10 grams of prebiotic fiber from our unflavored Flatter Me Fiber GLP-1 Booster. Because it’s unflavored, it disappears into the creamy filling, and the built-in digestive enzymes help after a big meal.
Serves 4 | Prep: 10 minutes | Chill: 30 minutes
Ingredients
- 1 cup canned pumpkin purée
- 1½ cups plain Greek yogurt
- 2 tablespoons maple syrup
- 1½ teaspoons pumpkin pie spice
- 1 teaspoon vanilla extract
- 1 serving Flatter Me Fiber GLP-1 Booster (Unflavored)
- ½ cup crushed gingersnaps or granola
- 2 tablespoons toasted pecans, chopped
Instructions
- In a bowl, whisk together the pumpkin, Greek yogurt, maple syrup, pumpkin pie spice, vanilla and Flatter Me Fiber until smooth.
- Cover and chill for at least 30 minutes.
- In four small glasses, layer the pumpkin mixture with the crushed gingersnaps or granola.
- Top with toasted pecans and a pinch of cinnamon, and serve.
Why we love it: It delivers protein and fiber in a dessert that feels just as festive as a slice of pie.
Recipe: HUM Nutrition
FAQs
Add rather than subtract. Include one or two vegetable-forward dishes, choose whole grains like farro, roast instead of fry, and let herbs and spices do the heavy lifting on flavor. Guests rarely miss what’s not there when the food is this good.
What’s the healthiest Thanksgiving main dish?
Roast turkey, especially the breast, is a lean, protein-rich choice. Season it with fresh herbs and citrus, and keep the gravy on the side.
Can I make these recipes ahead?
Yes. The parfait filling can be made a day ahead and assembled before serving, the farro can be cooked in advance, and the squash for Ina’s salad can be roasted earlier in the day and gently rewarmed.
The Takeaway
A healthy Thanksgiving is all about balance: colorful vegetables to start, fiber-rich grains and greens on the side, lean protein at the center and a dessert that loves you back. With a little help from Meghan, Ina, Jennifer and Martha, your table will be every bit as delicious as it is nourishing.