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5 Healthy 2022 Thanksgiving Recipes for a Memorable Holiday

Read Time: 6 minutes

The holidays are a time for family, friends, and of course, FOOD.

Indulging is the name of the game on Thanksgiving, but this year, don't sacrifice nutrition for flavor—because these recipes have it all! We've lined up four fantastic recipes that will have everyone running for a second helping.

From roasted butternut squash soup to a new take on mashed potatoes, we've prepared a menu just for your loved ones and you in 2022. Incorporate them into your family traditions, or whip all of them up for a fresh take on Thanksgiving.

So sit down, relax, and let us prove to you that this holiday season, you CAN have your cake and eat it too.

Butternut Squash Coconut Milk Soup (GF, V)

This soup is the perfect starter for your Thanksgiving feast. It's elegant, flavorful, and surprisingly easy to make.

It has a unique take on butternut squash—an autumn staple—by pairing it with the Thai-inspired flavors of curry, warm bright spices, and coconut. And did we mention that it's also vegan and gluten-free?

Serves: 5-6


  • 1 large butternut squash (about 3-4 cups diced)
  • 1 medium onion (white or yellow)
  • 1 can (13.5 oz) full-fat coconut milk
  • 3 cups of vegetable stock
  • 1 tbsp freshly grated ginger
  • 4 cups of chopped kale (about one bunch)
  • 1 tbsp coconut oil
  • 3 cloves garlic, minced
  • 2 tsp curry powder
  • 1/4 tsp ground turmeric
  • 1/4 tsp ground cumin
  • Salt and pepper, to taste
  • Chopped green onions or chili flakes, for garnish
  1. Add the coconut oil, grated ginger, minced garlic, curry powder, turmeric, and cumin to a large pot, and heat until fragrant.
  2. Cut the butternut squash in half lengthwise and scoop out the seeds. Peel the skin off and chop it into small cubes. Add to the pot and stir to coat with spices.
  3. Roughly chop the onion and add it to the pot. Cook for 2-3 minutes until translucent, then add vegetable stock and coconut milk to the pot.
  4. Season with salt and pepper, to taste.
  5. Cover and bring to a boil over medium heat. Then, reduce heat to low and simmer for about 20 minutes, or until the squash is soft when pierced with a fork.
  6. Stir in the kale and cook for an additional 5 minutes, or until wilted.
  7. Ladle soup into bowls and top with green onions or chili flakes, if desired. Enjoy!


Simple Garlic Mashed Cauliflower and Potatoes (V or VG)

Mashed potatoes are a Thanksgiving staple, but they're usually loaded with butter and cream—not exactly healthy.

This dish is a delicious and nutritious alternative that's just as comforting and satisfying. Cauliflower and potatoes are mashed together with garlic and olive oil for a light and fluffy consistency, then finished with chives for a little bit of zing.

 Serves: 4-6


  • 1 large head cauliflower (about 6 cups chopped)
  • 3 medium Yukon gold potatoes (about 1 1/2 pounds)
  • 1/4 cup olive oil
  • 1/2 cup milk of choice (unsweetened almond or oat milk if making vegan)
  • 6 cloves garlic, minced
  • Salt and pepper, to taste
  • 2 tbsp chopped chives


  1. Peel and chop the potatoes into small cubes, then add to a large pot of boiling water. Cook for 15 minutes, or until soft.
  2. While the potatoes are boiling, chop the cauliflower into small florets.
  3. Add the cauliflower to the pot of potatoes and cook for an additional 5 minutes, or until both vegetables are very soft.
  4. Drain the water from the pot, then add the garlic and olive oil. Use a potato masher or immersion blender to mash the vegetables until they're your desired consistency.
  5. Mix in the milk of choice until mashed potatoes are light and fluffy. Season with salt and pepper, to taste.
  6. Stir in the chopped chives and serve warm. Enjoy!


Roasted Brussels Sprouts with Pomegranate Seeds (V, GF)

These oven-roasted Brussels sprouts are a holiday favorite—and for good reason! They're crispy, slightly sweet, and full of flavor.

Plus, they're super healthy and easy to make. This dish is also vegan and gluten-free, so everyone at the table can enjoy it.

Serves: 4-6 


  • 1 1/2 pounds Brussels sprouts, trimmed and halved
  • 3 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1/4 cup pomegranate seeds
  • Salt and pepper, to taste


  1. Preheat oven to 400 F.
  2. In a large bowl, mix brussels sprouts, olive oil, balsamic vinegar, and pomegranate seeds. Season with salt and pepper, to taste.
  3. Spread the mixture onto a baking sheet lined with parchment paper. Roast for 20-25 minutes, or until brussels sprouts are crispy and slightly browned. It's that simple!
  4. Serve warm and enjoy.

Thanksgiving Stuffed Cornish Hens (GF)

Not looking forward to babysitting a massive turkey in the kitchen all day? Try individual-sized poultry for a change.

These cute little Cornish hens are the perfect main course for a smaller Thanksgiving gathering, and always look impressive.

They're stuffed with a delicious mix of kale, apple, and herbs then roasted to perfection. This dish is also gluten-free, so everyone can enjoy it.

Serves: 4


  • 4 small Cornish hens (about 2 pounds each)
  • 1/2 bunch of kale, chopped
  • 1 cup of sliced baby Bella mushrooms
  • 1 large Granny Smith apple, peeled and diced
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh sage
  • 3 cloves garlic, minced
  • Salt and pepper, to taste 


  1. Preheat oven to 350 F.
  2. In a large bowl, mix the chopped kale, apple, parsley, sage, and garlic. Season with salt and pepper, to taste.
  3. Stuff the mixture into the cavity of each Cornish hen. Place the hens on a baking sheet lined with parchment paper and roast for 45-50 minutes, or until cooked through. To keep the birds moist and tender, pat the skin with butter or butter alternatives and baste with the pan juices halfway through cooking.
  4. Let the hens rest for 5-10 minutes before carving and serving. Enjoy!


Pumpkin Pie Parfait Cups (VG, GF)

Why not try a lighter but equally-as-delicious spin on the classic pumpkin pie that everyone loves and knows?

These healthy pumpkin pie parfaits are the perfect dessert for Thanksgiving (or any fall occasion, really).

They come together in minutes and don't require condensed milk, a butter-heavy pie crust, or a ton of processed sugar.

We love them with crushed store-bought gingersnaps sprinkled on top, but swap in gluten-free granola if desired. So go ahead and indulge—you deserve it! 

Serves: 4-6 


  • 1 can of pumpkin puree
  • 1/2 cup whole milk (or creamy non-dairy milk, like oat or coconut)
  • 1/4 cup maple syrup
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • Pinch of salt
  • 1 1/2 cups GF granola or crushed gingersnaps


  1. In a large bowl, whisk together pumpkin puree, milk, maple syrup, cinnamon, ginger, cloves, and salt until well combined.
  2. Layer the mixture with granola or gingersnaps in individual cups or jars. For example, start with a layer of the pumpkin mixture, then a layer of cookie or granola. Repeat until all the pumpkin mixture is used up.
  3. Cover and refrigerate for at least 2 hours before serving. Enjoy! 

Have a Healthy Holiday

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