As CNBC reports, inflation coupled with a bad outbreak of avian flu may make affordable turkeys scarcer than in past years, with prices up 73 percent. If you’re finding this is the case, take a deep breath — and keep things in perspective. “When you think about it, what is Thanksgiving about anyway?” says Christine Palumbo, RDN, who is based in Chicago. “It’s about bringing together families and friends to celebrate and be thankful for all that you have.” Not to mention that there are other options to create a delicious (and, if you wish, healthy) meal for your loved ones with or without the popular bird. Even if you aren’t having trouble securing a turkey, you may want to serve something new to your family, Palumbo suggests. Here are seven festive, nutritious nonturkey main dish ideas for Thanksgiving Day that will keep you and your guests in the holiday spirit — and won’t require you to skimp on taste.
1. Whole Salmon
At this point, you’ve probably heard that salmon is a standout health food — and this popular fish can impress your guests, too. “Not only is salmon rich in heart-healthy omega-3 fatty acids and a wide range of health-promoting vitamins and minerals, its unique color offers lots of opportunities for cooks to get creative with the presentation,” says Malina Malkani, RDN, who is based in Rye, New York. The Mayo Clinic notes that those omega-3s help decrease triglycerides and lower blood pressure. Plus, one medium salmon fillet is an excellent source of vitamin B12, according to the U.S. Department of Agriculture (USDA), which helps create healthy red blood cells and keeps your nervous system working at its best, the Cleveland Clinic notes. For inspiration, check out the Baked Whole Salmon recipe from Savor the Best, which uses olive oil instead of butter for extra heart-healthy perks. Olive oil is brimming with monounsaturated fats, which can help lower your “bad” LDL cholesterol, according to Harvard Health Publishing.
2. Veggie-Stuffed Pork Tenderloin
Looking for a well-rounded main? “People tend to leave the table more satisfied when meals offer a balance of protein, fiber-rich carbohydrates, and fats,” says Malkani. And a veggie-stuffed pork tenderloin like the one from Miss in the Kitchen (brimming with mushrooms, onions, and spinach) fits these criteria perfectly. Protein is an important building block for your bones, muscles, and blood, according to the USDA. Not only do you get protein from the pork tenderloin — one medium slice is an excellent source — and some fat, per the USDA — but you score loads of healthy carbohydrates from the veggies, too. On top of that, the “stuffed” look provides a dramatic visual effect for Thanksgiving.
3. Baked Eggplant Parmesan
“A nontraditional dish such as eggplant Parmesan can be a wonderful addition to your Thanksgiving table,” says Palumbo. It’s warm and comforting, as well as nutrient rich. Per the USDA, 1 cup of eggplant provides some fiber, which can help keep your bowel movements regular, according to the Harvard T.H. Chan School of Public Health, and if you don’t overdo it on the cheese, you can enjoy the indulgent dish while keeping your calories, fat, and sodium in check, Palumbo adds. Luckily, the Healthier Baked Eggplant Parmesan recipe from Heather Mangieri Nutrition is designed to be portion controlled, so there’s no guesswork. To reduce the salt content of this dish, choose tomato sauce with no salt added at the grocery store.
4. Tofurky
Still want the turkey flavor this year? “Tofurky is a soy-based turkey substitute that can be a healthy alternative on your holiday table,” says Palumbo. Tofurky is seasoned to taste like turkey, and tofu comes with a big protein punch (just like turkey), so you won’t be missing out. According to the USDA, 1 cup of tofu is an excellent source of protein. You’ll get tons of fiber-filled veggies, too, with the Tofurky Roast recipe from I Love Vegan. If you’re trying this recipe, help keep salt content in check by opting for low-sodium soy sauce and broth.
5. Stuffed Acorn Squash
If you’re looking for a plant-based dish that brings the wow factor on Thanksgiving, look no further than stuffed acorn squash. “The dish can certainly be filling enough and festive for your guests, and healthful if it’s stuffed with the right ingredients,” says Palumbo. Per the USDA, 1 cup of cubed acorn squash provides some vitamin A, which helps with vision and the immune system, the National Institutes of Health notes. And the Vegetarian Stuffed Acorn Squash recipe from Cookie and Kate is loaded with wholesome ingredients, like quinoa and pumpkin seeds.
6. Roasted Whole Chicken
Want to keep with a poultry theme? Consider roasting a chicken. And if you want to really think outside the box, try Cornish game hens or even a whole duck, Palumbo suggests. “Each of these can be seasoned to your taste and roasted in the oven, resulting in wonderful aroma and delicious meat,” says Palumbo. To keep saturated fat down, avoid eating the skin of any of these poultry choices. The recipe for Perfect Roasted Chicken and Root Vegetables from Lively Table brings the drama, and the potatoes, beets, and carrots provide fiber and extra vitamins and minerals. On top of that, 3 ounces of chicken is an excellent source of protein, per the USDA.
7. Quiche
There’s a lot to love about a quiche for Thanksgiving. “Eggs, the main ingredient in quiche, are an affordable, naturally nutrient-rich source of high-quality protein that can anchor a satisfying Thanksgiving meal,” says Malkani. Just one egg is a good source of protein, according to the USDA, and a study published May 24, 2022, in Biochemistry and Chemical Biology Epidemiology and Global Health found that eating a moderate amount of eggs can boost heart-healthy markers in the blood. “Build even more health-promoting nutrients, flavors, and textures into quiche dishes by adding savory vegetables,” suggests Malkani. While the Autumn Harvest Quiche from Culinary Ginger has a butter-based crust that contributes to the high saturated fat of this dish, mushrooms, leeks, and butternut squash help round things out nutritionally. Not to mention, these veggies provide plenty of fresh fall flavor. And if you want a crustless and egg-free option, consider this Eggless Vegan Frittata from Malkani that’s also veggie-packed.
