Grandpa Can Have Pie Too: 16 Lower Sugar Thanksgiving Recipes the Whole Family Will Love

Thanksgiving is the one meal where nobody should feel left out. If someone at your table is watching their blood sugar, like a grandpa with diabetes or a mom who was just told to cut back, you do not need a separate sad plate. These are the same dishes your family loves, made with less added sugar and more fiber, and most people at the table will never know the difference. Searches for diabetic friendly Thanksgiving recipes are surging this month, so you are not alone. One gentle reminder: everyone’s needs are different, so talk to your doctor or dietitian about what works for you. Now let’s build a lower sugar Thanksgiving plate..

Herb-Roasted Turkey Breast, the Lower Sugar Thanksgiving Centerpiece

Turkey is naturally free of sugar, so the centerpiece of a lower sugar Thanksgiving is already on your side. Skip sweet glazes and rub a bone-in turkey breast with butter, garlic and fresh herbs instead. It cooks in about half the time of a whole bird, stays juicy, and is perfect for a smaller crowd. Protein with every meal may help keep blood sugar steadier. Do you fight over white meat or dark meat at your house?

You will need: 1 bone-in turkey breast (5 to 7 lb), 4 tablespoons soft butter or olive oil, 4 garlic cloves minced, 1 tablespoon each chopped fresh rosemary, thyme and sage, 1 lemon zested, 1 1/2 teaspoons salt, 1 teaspoon pepper, 1 onion quartered, 1 cup low sodium chicken broth.

How to make it: 1. Heat the oven to 375F and pat the turkey dry. 2. Mix butter, garlic, herbs, lemon zest, salt and pepper. 3. Rub it under and over the skin. 4. Set the breast on the onion in a roasting pan and pour in the broth. 5. Roast 1 1/2 to 2 hours, until the thickest part reads 165F. 6. Rest 20 minutes before slicing.

Lower Sugar Thanksgiving Mash: Cauliflower and Potato

Half potatoes, half cauliflower, all comfort, and a smart start to a lower sugar Thanksgiving. Swapping some of the potatoes for cauliflower lightens the carbs, and with butter, garlic and a splash of milk, most people cannot tell. Keep the skins on a few potatoes for extra fiber. If anyone asks, just call them mashed potatoes. Quick poll: A) all potato, B) half and half, C) all cauliflower, or D) gravy makes everything good?

You will need: 1 1/2 lb Yukon Gold potatoes cubed, 1 medium head cauliflower in florets, 3 garlic cloves, 3 tablespoons butter, 1/3 cup warm milk, 1/4 cup plain Greek yogurt or sour cream, salt, pepper, chives.

How to make it: 1. Boil potatoes and garlic in salted water 10 minutes. 2. Add the cauliflower and cook 10 minutes more until everything is very tender. 3. Drain well and let steam dry 2 minutes. 4. Mash with butter and warm milk. 5. Stir in the yogurt, salt and pepper. 6. Top with chives and a little more butter.

Green Beans With Toasted Almonds and Lemon

Forget the canned soup casserole for a year and try this lower sugar Thanksgiving side. Fresh green beans tossed with garlic, lemon and toasted almonds are bright, crunchy and full of fiber. They take 15 minutes and make room on the oven rack for everything else. Almonds add healthy fat and a little protein too. Green bean casserole loyalist or ready to try something new?

You will need: 1 1/2 lb fresh green beans trimmed, 2 tablespoons olive oil or butter, 2 garlic cloves sliced, 1/3 cup sliced almonds, zest and juice of 1/2 lemon, salt and pepper.

How to make it: 1. Toast the almonds in a dry skillet until golden, then set aside. 2. Boil the green beans in salted water 3 to 4 minutes. 3. Drain and rinse with cold water. 4. Heat the oil in the skillet and cook the garlic 30 seconds. 5. Add the beans and toss 2 to 3 minutes until hot. 6. Add lemon zest, juice, almonds, salt and pepper.

Lower Sugar Thanksgiving Sweet Potatoes With Pecans, No Marshmallows

Sweet potatoes are already sweet, so they do not need a blanket of marshmallows. Roasting caramelizes their natural sugars, and a sprinkle of cinnamon and crunchy pecans makes them feel just as festive. Keeping the skins on adds fiber. Will anyone at your table riot over the missing marshmallows?

You will need: 3 large sweet potatoes cut into wedges, 2 tablespoons olive oil, 1 teaspoon cinnamon, 1/2 teaspoon smoked paprika, 1/2 teaspoon salt, 1/3 cup chopped pecans, fresh thyme.

How to make it: 1. Heat the oven to 425F. 2. Toss the wedges with oil, cinnamon, paprika and salt. 3. Spread on a sheet pan in one layer. 4. Roast 25 to 30 minutes, flipping once. 5. Add the pecans for the last 5 minutes. 6. Sprinkle with thyme and serve.

Whole Grain Herb Stuffing With Mushrooms

Stuffing is the side most people refuse to give up, so we made it work harder. Whole grain bread adds more fiber than white, and lots of celery, onion and mushrooms bulk it up with vegetables. Toast the bread cubes first so they hold their shape. Did your family call it stuffing or dressing?

You will need: 10 cups whole grain bread cubes (about 1 loaf), 3 tablespoons butter, 1 onion diced, 3 celery stalks diced, 8 oz mushrooms sliced, 2 teaspoons poultry seasoning, 1/4 cup chopped parsley, 2 eggs, 2 cups low sodium chicken broth, salt and pepper.

How to make it: 1. Heat the oven to 350F and toast the bread cubes 15 minutes. 2. Cook onion, celery and mushrooms in butter until soft. 3. Mix with the bread, poultry seasoning and parsley. 4. Whisk the eggs with the broth and pour over. 5. Spread in a greased 9×13 dish and cover with foil. 6. Bake 25 minutes covered and 15 minutes uncovered until golden.

Roasted Brussels Sprouts With Balsamic

Even sprout haters come around when they are roasted until crispy and brown. A drizzle of balsamic vinegar at the end adds tang without the sugar of a thick glaze. Cut them in half and put them cut side down for the best caramelized edges. Love them or still not convinced?

You will need: 2 lb Brussels sprouts trimmed and halved, 3 tablespoons olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, 2 tablespoons balsamic vinegar, 2 tablespoons grated parmesan.

How to make it: 1. Heat the oven to 425F. 2. Toss the sprouts with oil, salt and pepper. 3. Arrange cut side down on a sheet pan. 4. Roast 20 to 25 minutes until deeply browned. 5. Drizzle with balsamic and toss. 6. Sprinkle with parmesan and serve warm.

Sugar-Light Cranberry Sauce for a Lower Sugar Thanksgiving

Canned cranberry sauce is often loaded with sugar. Homemade lets you decide how sweet it gets, which is key for a lower sugar Thanksgiving. Fresh orange juice and zest add natural sweetness, so you can cut the sugar way down, or use a sugar substitute if your family likes one. It sets up beautifully as it cools. Jellied from the can or homemade with whole berries?

You will need: 12 oz fresh or frozen cranberries, 1/2 cup fresh orange juice, 1/4 cup water, zest of 1 orange, 3 to 4 tablespoons sugar or a sugar substitute to taste (optional), pinch of cinnamon.

How to make it: 1. Add cranberries, orange juice and water to a saucepan. 2. Bring to a simmer over medium heat. 3. Cook 10 minutes, stirring, until most berries pop. 4. Stir in orange zest, cinnamon and sweetener to taste. 5. Simmer 2 more minutes. 6. Cool, then chill until set.

Butternut Squash Soup Starter

A small cup of velvety soup before the big meal is a smart move. It is full of fiber and vegetables, and starting with a warm bowl may help you feel satisfied before the heavier dishes arrive. No cream needed, since blended squash is naturally silky. Would your family sit down for a soup course? For more fall sides, see our sweet potato recipes that go way beyond the marshmallow casserole.

You will need: 1 large butternut squash peeled and cubed (about 6 cups), 1 onion chopped, 2 carrots chopped, 2 garlic cloves, 2 tablespoons olive oil, 4 cups low sodium vegetable or chicken broth, 1/2 teaspoon ground ginger, pinch of nutmeg, salt, pepper, pumpkin seeds.

How to make it: 1. Cook onion and carrots in oil 5 minutes. 2. Add garlic, squash, ginger and nutmeg. 3. Pour in the broth and simmer 20 to 25 minutes until tender. 4. Blend until smooth. 5. Season with salt and pepper. 6. Serve topped with toasted pumpkin seeds.

Kale and Apple Salad With Walnuts

On a lower sugar Thanksgiving table, a crisp, fresh salad gives everyone’s plate some balance. Massaging the kale with a little dressing makes it tender, and crisp apple, walnuts and a sprinkle of cheese make it feel like a holiday. The fiber and healthy fats are a nice match for the rich dishes on the table. Would kids at your table eat this one?

You will need: 1 large bunch kale stemmed and thinly sliced, 1 crisp apple thinly sliced, 1/3 cup toasted walnuts, 1/4 cup crumbled feta or goat cheese, 3 tablespoons olive oil, 1 1/2 tablespoons apple cider vinegar, 1 teaspoon Dijon mustard, salt and pepper.

How to make it: 1. Whisk oil, vinegar, mustard, salt and pepper. 2. Put the kale in a big bowl and add half the dressing. 3. Massage with your hands 1 to 2 minutes until it softens. 4. Add the apple and walnuts. 5. Toss with the rest of the dressing. 6. Top with cheese and serve.

Classic Deviled Eggs Appetizer

Deviled eggs are the appetizer that disappears first, and they are naturally low in sugar and full of protein. A little Greek yogurt in the filling makes them lighter without losing that creamy bite. Put out a tray while the turkey rests and watch the kitchen crowd gather. Paprika or no paprika on top?

You will need: 12 large eggs, 1/4 cup mayonnaise, 2 tablespoons plain Greek yogurt, 2 teaspoons Dijon mustard, 1 teaspoon apple cider vinegar, salt, pepper, smoked paprika, chives.

How to make it: 1. Place eggs in a pot, cover with cold water and bring to a boil. 2. Turn off the heat, cover and let sit 11 minutes. 3. Move to ice water to cool, then peel. 4. Halve the eggs and mash the yolks with mayo, yogurt, mustard, vinegar, salt and pepper. 5. Pipe or spoon back into the whites. 6. Sprinkle with paprika and chives.

Garlic Herb Roasted Carrots

Skip the brown sugar glaze. Carrots roasted with garlic, olive oil and herbs get naturally sweet and tender on their own. Use rainbow carrots for a pretty platter. They are a colorful, fiber rich side that kids actually eat. Have you ever tried rainbow carrots?

You will need: 2 lb carrots, peeled and halved lengthwise, 2 tablespoons olive oil, 3 garlic cloves minced, 1 teaspoon fresh thyme, 1/2 teaspoon salt, 1/4 teaspoon pepper, chopped parsley.

How to make it: 1. Heat the oven to 425F. 2. Toss carrots with oil, garlic, thyme, salt and pepper. 3. Spread on a sheet pan. 4. Roast 25 to 30 minutes, turning once, until tender and browned. 5. Sprinkle with parsley. 6. Serve warm.

Lighter Pan Gravy

Gravy is not sugary, but jarred versions can hide extra starch and sodium. This pan gravy uses the turkey drippings, low sodium broth and just enough flour to thicken. Skim the fat first so it is lighter. Gravy on everything or just the turkey?

You will need: Turkey pan drippings, 2 cups low sodium chicken or turkey broth, 2 tablespoons flour or 1 tablespoon cornstarch, 1/2 teaspoon dried thyme, salt and pepper.

How to make it: 1. Pour the drippings into a measuring cup and skim off the fat. 2. Return 2 tablespoons fat to the pan and whisk in the flour. 3. Cook 1 minute over medium heat. 4. Slowly whisk in the broth and the skimmed drippings. 5. Simmer 5 minutes until thick. 6. Season with thyme, salt and pepper and strain if you like.

Crustless Pumpkin Pie, the Lower Sugar Thanksgiving Dessert

Here is the slide for grandpa, the star of any lower sugar Thanksgiving. Skipping the crust cuts a lot of refined flour, and using less sugar lets the pumpkin and spices shine. It bakes up silky like a custard and slices beautifully once chilled. A dollop of whipped cream on top makes it feel like the real thing, because it is. (The slice pictured has a classic crust; this version skips it.) Would anyone notice the missing crust?

You will need: 1 can (15 oz) pure pumpkin puree (not pie filling), 2 eggs, 3/4 cup evaporated milk, 1/3 cup sugar or a sugar substitute to taste, 1/4 cup flour or almond flour, 2 teaspoons pumpkin pie spice, 1 teaspoon vanilla, pinch of salt, lightly sweetened whipped cream.

How to make it: 1. Heat the oven to 350F and grease a 9 inch pie plate. 2. Whisk pumpkin, eggs, milk and sweetener. 3. Whisk in flour, spice, vanilla and salt until smooth. 4. Pour into the plate. 5. Bake 40 to 45 minutes until the center is just set. 6. Cool, chill 2 hours and serve with whipped cream.

Baked Apples With Cinnamon and Walnuts

Warm baked apples smell like apple pie but are much simpler. The apple brings its own natural sweetness and fiber, and a filling of oats, walnuts and cinnamon adds crunch. A spoon of Greek yogurt on top makes it creamy. Which apple do you bake with, Honeycrisp or Granny Smith?

You will need: 4 firm apples, 1/3 cup rolled oats, 1/4 cup chopped walnuts, 1 teaspoon cinnamon, pinch of nutmeg, 2 tablespoons soft butter, 1 tablespoon maple syrup (optional), 1/2 cup water, plain Greek yogurt to serve.

How to make it: 1. Heat the oven to 375F. 2. Core the apples, leaving the bottom intact, and set them in a small baking dish. 3. Mix oats, walnuts, cinnamon, nutmeg, butter and syrup. 4. Pack the filling into the apples. 5. Pour the water into the dish and bake 35 to 40 minutes until tender. 6. Serve warm with yogurt.

Greek Yogurt Pumpkin Mousse

Need a no-bake dessert? This creamy mousse takes five minutes and gets protein from Greek yogurt. Pumpkin and warm spices make it taste like pie filling, and a little sweetener goes a long way. Serve it in small glasses with a few crushed nuts on top. Would you choose this or the pie?

You will need: 1 cup pure pumpkin puree, 1 1/2 cups plain Greek yogurt, 2 to 3 tablespoons maple syrup or a sugar substitute to taste, 1 1/2 teaspoons pumpkin pie spice, 1 teaspoon vanilla, 1/2 cup whipped cream, chopped pecans.

How to make it: 1. Whisk pumpkin, yogurt, sweetener, spice and vanilla until smooth. 2. Gently fold in the whipped cream. 3. Spoon into small glasses. 4. Chill at least 1 hour. 5. Top with chopped pecans. 6. Serve cold.

Sparkling Cranberry Water

For a lower sugar Thanksgiving, watch the drinks too. Holiday punch and soda can pack a lot of sugar into one glass. This sparkling drink is festive, pink and refreshing, with just a splash of real cranberry juice for color and flavor. Add rosemary sprigs and fresh cranberries for a pretty touch. What is your family’s must-have Thanksgiving drink?

You will need: 4 cups sparkling water, 1/2 cup unsweetened cranberry juice, 1 orange sliced, 1/2 cup fresh cranberries, a few rosemary sprigs, ice, sweetener to taste (optional).

How to make it: 1. Fill a large pitcher with ice. 2. Add the orange slices and fresh cranberries. 3. Pour in the cranberry juice. 4. Top with sparkling water just before serving. 5. Stir gently and taste, adding a little sweetener if you like. 6. Garnish each glass with a rosemary sprig.