Everyone knows the point of Thanksgiving is to stuff yourself like the bird on your table. I mean, what’s not to love about a holiday that gives you carte blanche to pig out? That doesn’t mean you have to completely go off the rails when it comes to your health goals, though. Enter, tasty Thanksgiving salads to pair with those mashed potatoes.
“Ideally half of your plate [should] be vegetables and the other half [should] be split into carbohydrates like stuffing and protein like turkey,” says Chicago-based dietician Maggie Michalczyc. “But I also think it’s important not to stress if it doesn’t follow this format exactly because Thanksgiving is just one meal out of the year.”
It’s important to enjoy the foods you love without guilt. “If nothing else, I would say to make sure you have at least some vegetables, like roasted Brussels sprouts, carrots, or salad on your plate, and pay attention to the portion size of everything overall to ensure you’re not overdoing it. After all, there will always be leftovers tomorrow!” says Michalczyc.
But adding more veggies to your plate doesn’t mean you have to stick to boring options like steamed kale or a sad Thanksgiving salad. Feel free to go all out with your greens: add flavors from different cuisines (Mexican, Mediterranean, etc.), play with dressings, and spruce things up with fresh herbs, like parsley and cilantro.
And don’t forget seasonality, adds Michalcyzc. “Adding seasonal produce to your side dishes is a great way to infuse more fiber and plant goodness into your Thanksgiving meals. Think butternut squash, pumpkin, apples, cranberries, green beans, and more.”
Want to chef up a mix of greens that’s so good it really feels like the main entree? Here are 30 healthy Thanksgiving salad recipes that are definitely worth the space on your table.
This simple green salad has the added perk of going with pretty much anything. The lemony tahini dressing is creamy and pairs with all the greens you like from arugula and spinach to kale and Swiss chard to suit your (and your guests’) preferences.
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Per serving: 412 cal, 19.4 g fat (2.6 g saturated), 17.9 g protein, 120.5 mg sodium, 47.7 g carbs, 12.5 g fiber
Think apple and pecan pie without the pie. This salad features a mix of dried cranberries, lemony apples, and honeyed pecans to add a bold sweetness to this saccharine yet savory dish.
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Per serving: 257 cal, 18 g fat (3 g saturated), 4 g protein, 95 mg sodium, 23 g carbs, 4 g fiber
For the keto and paleo dieters at your dinner table, look no further than this low-carb zucchini noodle salad infused with a homemade keto ranch dressing. Feta cheese and olives lend to its tangy flavor.
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Per serving: 167 cal, 15 g fat, 15 g protein, 3 g carbs
Okay, this may seem like a weird combination upon first glance, but trust us: You’ll never go back to regular salads again once you’ve tried this hot strawberry salad.
A bit of bacon adds saltiness, but the strawberries and honey balance it out nicely, creating an amalgamation of flavors in your mouth.
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Per serving: 225 cal, 18 g fat (4 g saturated), 5 g protein, 218 mg sodium, 11 g carbs, 1 g fiber
Try adding your favorite roasted veggies to steamed quinoa for a hearty, soothing salad option complete with a tart vinaigrette. The dressing plays on the vegetables’ caramelization to add a touch of sweetness to the dish.
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Per serving: 452 cal, 23.3 g fat, 12.5 g protein, 383 mg sodium, 51.6 g carbs, 6.7 g fiber
The romesco sauce that accompanies this salad is anything but typical—think tangy, salty, and totally unique. Roasted cauliflower and farro lend to the comforting feel of this dish, all while packing in some serious vitamins and fiber for a filling Thanksgiving option.
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Per serving: 390 cal, 21 g fat (3 g saturated), 11 g protein, 592 mg sodium, 45 g carbs, 10 g fiber
In this salad, herbs and fresh vegetables combine with rice for a filling Thanksgiving side. The fresh jalapeño and cilantro are incredibly refreshing, and if you’re feeling especially lazy, this salad can also be eaten cold in a pinch.
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Per serving: 180 cal, 12 g fat (2 g saturated), 2 g protein, 876 mg sodium, 17 g carbs, 3 g fiber
Dressed in a divine, finger-licking gingery peanut sauce, this protein-packed salad boasts crunchy cabbage and bell peppers, along with fiber-packed quinoa for a super-filling Thanksgiving salad.
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Per serving: 193 cal, 9.2 g fat, 8.2 g protein, 312 mg sodium, 21.7 g carbs
This wonderfully colorful salad gets its bite from crispy spring onions and sweet potato, and its flavor from five spice powder and sesame oil. It’s a wildly crunchy alternative to a packet of chips, and is bound to add a pop to your Thanksgiving table.
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Per serving: 130 cal, 5 g fat (1 g saturated), 4 g protein, 192 mg sodium, 19 g carbs, 4 g fiber
Pasta can absolutely be added to your salad, as long as you make sure to add a variety of veggies to keep things diverse. Black beans, zucchini, tomatoes, and arugula give this cool salad a summery twist, even in the fall.
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Per serving: 268 cal, 5.6 g fat (0.8 g saturated), 10.8 g protein, 120.9 mg sodium, 47.3 g carbs, 9.2 g fiber
Crispy tempeh lends a crunch to this surprisingly comforting salad, which adds tahini for a satisfying flavor that’s unlike anything you’ve ever tried before. Dinosaur kale brings a whole extra dose ofsuperfood bennies.
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Per serving: 428 cal, 23 g fat (2 g saturated), 28 g protein, 579 mg sodium, 33 g carbs, 10 g fiber
Apple cider vinegar is a probiotic powerhouse, but let’s be honest: The taste doesn’t really go down very well. Thankfully, you can incorporate it into this dressing that’s also mixed with honey, mustard, and fresh ginger that will mask the overpowering taste and make you feel good about eating it.
Throw the dressing onto this simple kale salad and you’re good to go.
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Per serving: 314 cal, 23 g fat (3 g saturated), 6 g protein, 115 mg sodium, 29 g carbs, 8 g fiber
If you’re short on time this Thanksgiving, you’re in luck—this easy spin on a Greek salad takes less than 20 minutes to make, and is full of breezy Mediterranean flavors. Picture yourself on a beach (instead of freezing) and dig in.
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Per serving: 279 cal, 12.3 g fat, 12.5 g protein, 33.5 g carbs, 4 g fiber
Would you believe this deliciously creamy dish is completely vegan?! Yeah, we’re shocked too. Soaked raw cashews are the secret to this indulgent side dish, which also uses white wine vinegar for a kick.
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Per serving: 234 cal, 12 g fat (2 g saturated), 8 g protein, 130 mg sodium, 25 g carbs, 5 g fiber
Mix in some protein with your greens in this tofu, avocado, and spinach salad. It’s got some spicy Asian flavors and a whole 15 grams of plant-based protein. Fun fact: The absorbent nature of tofu allows it to take on the flavors of whatever you marinate it in, so be sure not to skip this step!
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Per serving: 379 cal, 27 g fat (3.6 g saturated), 14.9 g protein, 832.4 mg sodium, 21.8 g carbs, 6.5 g fiber
Tangy, yet sweet, with dried cranberries and a salty balsamic dressing, this salad provides loads of nutrition for less than 200 calories. Sunflower seeds keep you satiated and add some crunch too.
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Per serving: 174 cal, 12 g fat, 5 g protein, 216 mg sodium, 11 g carbs, 3 g fiber
A surprise sprinkle of pumpkin spice powder makes this sweet and savory salad feel extra Thanksgiving-like. Cheese and pomegranate seeds combine for a fun twist, while the spinach and cauliflower add a hefty dose of fiber.
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Per serving: 270 cal, 13 g fat (3 g saturated), 13 g protein, 435 mg sodium, 29 g carbs, 13 g fiber
A natural diuretic, asparagus is great for the bloat that’s bound to accompany a particularly indulgent Thanksgiving meal. Add hummus and feta cheese, and you have a bunch of healthy fat that’ll keep your tummy feeling good and your appetite satisfied. Talk about a win-win.
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Per serving: 314 cal, 18 g fat, 10 g protein, 919 mg sodium, 31 g carbs, 8 g fiber
Who says pumpkin is just for pies? Toasted hazelnuts, avocado, and pomegranate (in addition to the roasted pumpkin) make this salad a yummy and colorful rainbow of a dish.
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Per serving: 380 cal, 25 g fat (3 g saturated), 10 g protein, 233 mg sodium, 36 g carbs, 14 g fiber
There are so many spices in this dish, it doesn’t even feel like a salad. The garam masala vinaigrette adds an extra kick, while the cumin-roasted carrots scream perfect fall flavor.
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Per serving: 377 cal, 18.3 g fat, 13.5 g protein, 336.7 mg sodium, 42.8 g carbs
You can’t go wrong with this healthy Thanksgiving salad from Prevention. In each bite, you’ll get a dose of fiber from the beets and sweet pears, potassium from tart pomegranates, and heart-healthy monounsaturated fats from the satisfying crunch of walnuts.
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Per serving: 74 cal, 2 g fat (0 g sat), 12 g carbs, 317 mg sodium, 2 g fiber, 2 g protein.
Pimentos and hot pepper sauce add a bit of antioxidant-laced kick to this fresh green bean salad from Good Housekeeping, while a rich cheddar sauce gives it a homey Thanksgiving feel.
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Per serving: 235 cal, 15 g fat (9 g sat), 17 g carbs, 375 mg sodium, 3 g fiber, 10 g protein.
Chickpeas bump up the filling protein and fiber in this roasted carrot salad from Cookie & Kate, while crème fraiche and parsley make for the perfect creamy dressing.
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Per serving: 344 cals, 20 g fat (2 g sat), 35 g carbs, 12 g sugar, 207 mg sodium, 8 g fiber, 10 g protein.
If you stuffed yourself beyond the point of pie, but still need a little somethin’ sweet, try this fresh fruit salad from Tastes Better From Scratch, with apples, oranges, bananas, and a Thanksgiving cranberry twist. Top it with marshmallows and whipped cream for an extra-festive feel.
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Per serving: 388 cal, 0 g fat (0 g sat), 100 g carbs, 78 g sugar, 21 mg sodium, 8 g fiber, 2 g protein.
After loading up your plate with mashed potatoes, stuffing, and gravy, this light and tangy kale and Brussels sprout salad from Just a Taste will be a welcome palate cleanser.
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Per serving: 325 cal, 24 g fat (4 g sat), 18 g carbs, 6 g sugar, 307 mg sodium, 5 g fiber, 12 g protein.
This warm, savory kale-and-ham salad from Woman’s Day gets a flavor bump from red onions, smoked ham, and pepperoncini.
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Per serving: 101 cal, 5 g fat (1 g sat), 12 g carbs, 396 mg sodium, 4 g fiber, 7 g protein.
This butternut squash salad from Good Housekeeping makes a hearty addition to your Thanksgiving table, with goat cheese and lemon juice adding a tart kick. Skip the chicken and top with turkey instead, serving it with the dressing on the side so you can save the leftovers.
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Per serving: 385 cal, 20 g fat (7 g sat), 28 g carbs, 555 mg sodium, 9 g fiber, 28 g protein.
Make butternut squash the new pumpkin this fall: One cup is loaded with 430 mg bloat-beating potassium and 9,500 IUs of immune-boosting vitamin A. This Thanksgiving salad recipe from Kim’s Cravings features a tangy-sweet orange cinnamon vinaigrette with a kick of gorgonzola cheese.
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Per serving: 232 cal, 12 g fat (2.5 g sat), 28 g carbs, 10 g sugar, 69 mg sodium, 10 g fiber, 9 g protein.
Upgrade your grandma’s succotash with edamame, bacon, and kale for a vitamin- and protein-packed side salad.
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Per serving: 145 cals, 8 g fat (2 g sat), 215 mg sodium, 12 g carbs, 3 g fiber, 7 g protein.
The blend of textures and flavors in this quinoa salad from Cookie & Kate is totally satisfying—mint, mustard, pepitas, raw beets, and avocados.
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Per serving: 249 cals, 8 g fat (3 g sat), 36 g carbs, 6 g sugar, 314 mg sodium, 8 g fiber, 7 g protein.
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