5 Ingenious Swaps for Healthier Thanksgiving Side Dishes

Thanksgiving is nearly upon us, and you know what that means: side dishes galore! While the turkey may be the ceremonial centerpiece, we all know it’s the spread of buttery, creamy, and indulgent sides that truly steal the show. Mashed potatoes, stuffing, green bean casseroles — these delicious classics hold a special place in our hearts, and yes, they come with their fair share of butter and cream.

The typical Thanksgiving meal packs over 3,000 calories and 159 grams of fat. That’s enough to make any health-conscious cook pause. But here’s the good news: there are easy ingredient swaps that can help you create healthier versions of these beloved dishes without compromising on flavor. According to registered dietitian Julie Stefanski, MEd, RDN, LDN, FAND, a spokesperson for the Academy of Nutrition and Dietetics, “You can have something tasty and still support your health goals.”

So, whether you’re hosting or bringing a dish to pass, here are five simple swaps to elevate your Thanksgiving sides into healthier territory.

1. Swap Neufchâtel Cheese for Cream Cheese

Cream cheese is a staple in so many holiday dips, but Neufchâtel, a lighter cousin of cream cheese, is just as creamy yet lower in fat. With a near-identical texture and a touch of sophistication in its French name, Neufchâtel can seamlessly replace cream cheese in dips and spreads, giving you a rich mouthfeel with less guilt. Stefanski suggests, “Neufchâtel cheese is a good option — it’s lighter without losing any of the body or mouth feel from the full-fat version.” It’s a small change that could have a big impact on your calorie count.

2. Use Greek Yogurt Instead of Sour Cream

Greek yogurt has become a powerhouse ingredient in lighter cooking, and for good reason. With its creamy texture and tangy flavor, it’s a perfect substitute for sour cream, but with more protein and fewer calories. “Greek yogurt is really good to use in anything you’re going to mix up in a mixer or a food processor,” Stefanski advises. Think about your casseroles and creamy corn dishes — add a dollop of Greek yogurt, and no one will be the wiser.

3. Switch Out Butter for Olive Oil

Butter brings richness to Thanksgiving dishes, but it’s also high in saturated fat, which can increase your risk of heart disease. Instead, olive oil offers heart-healthy monounsaturated fats that can lower LDL cholesterol. According to Stefanski, “Especially if it’s something like gravy, try the olive oil.” Whether you’re basting veggies or finishing your gravy, olive oil can bring flavor and a healthier fat profile to your meal.

4. Opt for Extra Sharp Cheddar Over Regular Cheddar

When a recipe calls for cheddar cheese, go for extra sharp cheddar. Its bold, tangy flavor means you can use a smaller amount while still enjoying the same rich, cheesy goodness. This trick works particularly well in cheesy potato dishes and macaroni and cheese, where a little bit of flavor goes a long way.

5. Replace Cream or Butter with Low-Sodium Chicken Broth

Heavy cream can be replaced with low-sodium chicken broth in mashed potatoes or sweet potato casseroles to maintain creaminess while significantly cutting back on fat and salt. “The low-sodium chicken broth is a perfect way to cut back on additional fat while you’re thinning out mashed potatoes,” Stefanski recommends. Plus, it adds a subtle depth of flavor, allowing the taste of your potatoes to shine through.

With these smart swaps, you can bring a spread to the Thanksgiving table that’s both delicious and health-conscious. So go ahead, savor the sides, and know that you’re bringing a little extra balance to the holiday table — without sacrificing an ounce of flavor.