# Healthy Thanksgiving sides: 15 recipes with up to 14g of protein per serving The classics can stay on the table. These 15 sides keep the flavors you expect and quietly add beans, lentils, yogurt and cheese, so the whole plate carries more protein and fiber, plus a week-of plan for Thursday, November 26. Source: https://nourishandstrong.com/healthy-thanksgiving-sides Published: 2026-11-08 Updated: 2026-11-08 By: the Nourish & Strong team General information, not medical advice. **The short answer:** the easiest healthy Thanksgiving sides are the classics with one smart swap: Greek yogurt in the mashed potatoes, lentils in the stuffing, white beans with the Brussels sprouts, cottage cheese in the mac and cheese. The 15 sides below carry 5 to 14 grams of protein per serving, and 11 of them can be made ahead. Each recipe lists protein and fiber per serving, calculated from USDA FoodData Central values for the exact amounts shown. Nutrition is an estimate from USDA data and varies with brands. ## How do you make the Thanksgiving classics healthier? Keep the dish and change one ingredient. Swap part of the butter and cream for Greek yogurt or cottage cheese, and fold beans or lentils into starchy sides. You get the same comfort food with more protein in every spoonful. ### 1. Greek yogurt mashed potatoes **Serves** 6 · **7g protein** · 3g fiber per serving **You need:** 2 lb (907g) Yukon Gold potatoes, peeled and cubed; 1 cup (227g) plain nonfat Greek yogurt; 1/2 cup (122ml) warm 2% milk; 2 tbsp (28g) butter; 2 garlic cloves; salt and chives. Boil the potatoes and garlic until a fork slides through, about 15 minutes, then drain. Mash with the butter and milk. Stir in the yogurt off the heat so it stays creamy, and season well. ### 2. Cottage cheese mashed cauliflower **Serves** 6 · **8g protein** · 3g fiber per serving **You need:** 1 large head cauliflower, about 2 lb (900g) of florets; 1 cup (226g) 2% cottage cheese; 1/4 cup (25g) grated Parmesan; 1 tbsp (14g) butter; 2 garlic cloves. Steam the florets and garlic until very soft, about 12 minutes, and let them steam dry for a few minutes. Blend with the cottage cheese, Parmesan and butter until smooth. It tastes like a light, cheesy mash. ### 3. Lighter green bean casserole **Serves** 8 · **8g protein** · 3g fiber per serving **You need:** 1 1/2 lb (680g) green beans, trimmed; 8 oz (227g) mushrooms, sliced; 1 small onion; 1 tbsp butter; 2 tbsp (16g) flour; 1 1/2 cups (366ml) 2% milk; 1/2 cup (113g) Greek yogurt; 1/2 cup (50g) grated Parmesan. Blanch the beans for 4 minutes and drain. Cook the mushrooms and onion in the butter, stir in the flour, then whisk in the milk until it thickens. Off the heat, stir in the yogurt and half the Parmesan, toss with the beans, top with the rest and bake at 375°F until bubbling, about 25 minutes. ### 4. Lentil and herb stuffing **Serves** 10 · **11g protein** · 6g fiber per serving **You need:** 1 lb (454g) whole-wheat bread, cubed and dried; 1 1/2 cups (297g) cooked green or brown lentils; 2 cups (200g) chopped celery; 1 large onion; 2 tbsp olive oil; 2 eggs; 2 cups (480ml) low-sodium broth; sage and thyme. Soften the celery and onion in the oil. Whisk the eggs into the broth, then mix everything just before baking. Bake in a 9x13 dish at 350°F, covered for 25 minutes and uncovered for about 20, until the center reaches 165°F, the USDA safe temperature for stuffing. ### 5. Sweet potato casserole with less sugar **Serves** 8 · **6g protein** · 6g fiber per serving **You need:** 3 lb (1.36kg) baked sweet potato flesh, about 4 large; 2 eggs; 1/2 cup (122ml) milk; 2 tbsp (40g) maple syrup; 1/2 cup (55g) chopped pecans; cinnamon. Mash the sweet potatoes with the eggs, milk, syrup and cinnamon. Spread in a baking dish and scatter pecans on top in place of marshmallows. Bake at 350°F for 30 to 35 minutes, to 165°F in the center. ### 6. Cottage cheese mac and cheese **Serves** 10 · **14g protein** · 3g fiber per serving **You need:** 12 oz (340g) whole-wheat pasta; 2 cups (452g) 2% cottage cheese; 1 1/2 cups (170g) shredded sharp cheddar; 1 cup (244ml) 2% milk; 1 tsp mustard. Cook the pasta until just tender. Blend the cottage cheese, milk and mustard until smooth, warm it in the pot and stir in the cheddar until melted. Toss with the pasta and serve, or bake at 375°F for 20 minutes for a golden top. ### 7. Creamed spinach with Greek yogurt **Serves** 6 · **10g protein** · 3g fiber per serving **You need:** two 10-oz (568g total) packages frozen chopped spinach, thawed and squeezed dry; 1 cup (227g) Greek yogurt; 1/2 cup (50g) grated Parmesan; 1 tbsp butter; 1 small onion, minced; 2 garlic cloves. Cook the onion and garlic in the butter, add the spinach and heat through. Take the pan off the heat before stirring in the yogurt and Parmesan, since boiling can make yogurt split. ## Which vegetable sides add the most protein? Roasted vegetables are already a healthy pick. Toss in a can of beans or a handful of seeds and the same tray turns into a side with real staying power. Beans and lentils are also among the [cheapest protein foods](https://nourishandstrong.com/cheapest-protein-foods) you can buy. ### 8. Roasted Brussels sprouts with white beans **Serves** 6 · **9g protein** · 7g fiber per serving **You need:** 1 1/2 lb (680g) Brussels sprouts, halved; 1 1/2 cups (270g) cooked white beans, or one 15-oz can, rinsed; 2 tbsp olive oil; 1/4 cup (25g) grated Parmesan; 1 tbsp lemon juice. Roast the sprouts with the oil at 425°F for 20 minutes. Add the beans and roast 10 minutes more, until the beans crisp at the edges. Finish with lemon and Parmesan. ### 9. Collard greens with black-eyed peas **Serves** 6 · **9g protein** · 10g fiber per serving **You need:** 2 lb (907g) collard greens, stems removed and sliced; 2 cups (342g) cooked black-eyed peas; 1 large onion; 1 tbsp olive oil; 2 garlic cloves; smoked paprika; a splash of vinegar. Soften the onion and garlic in the oil with the paprika. Add the greens and 1 cup of water, cover and simmer until tender, 25 to 30 minutes. Stir in the peas, warm through and finish with vinegar. ### 10. Roasted butternut squash with chickpeas and feta **Serves** 6 · **8g protein** · 6g fiber per serving **You need:** 2 lb (907g) peeled butternut squash cubes; one 15-oz can chickpeas, rinsed (254g); 2 tbsp olive oil; 1/2 cup (75g) crumbled feta; 1/4 cup (32g) pumpkin seeds. Toss the squash and chickpeas with the oil and roast at 425°F for 30 to 35 minutes, stirring once. Scatter the feta and pumpkin seeds over the top while it’s hot. ### 11. Kale and quinoa salad with pumpkin seeds **Serves** 6 · **8g protein** · 4g fiber per serving **You need:** 1 bunch (200g) kale, chopped; 2 cups (370g) cooked quinoa; 1 apple, diced; 1/3 cup (43g) pumpkin seeds; 1/3 cup (33g) grated Parmesan; 3 tbsp olive oil; 2 tbsp lemon juice. Rub the kale with the oil, lemon and a pinch of salt for a minute until it softens. Toss with the quinoa, apple, seeds and cheese. Kale holds up well, so this one can be dressed hours ahead. ### 12. Roasted carrots with whipped feta **Serves** 6 · **6g protein** · 5g fiber per serving **You need:** 2 lb (907g) carrots, halved lengthwise; 1 tbsp olive oil; 1 tbsp honey; 1/2 cup (75g) crumbled feta; 1/2 cup (113g) Greek yogurt; 1/4 cup (31g) chopped pistachios. Roast the carrots with the oil at 425°F for about 25 minutes, then drizzle with honey. Blend the feta and yogurt until smooth, spread it on a platter and pile the carrots and pistachios on top. ## What are good make-ahead extras? These three sides do well when made a day or two early, which frees up the oven on Thursday. ### 13. Wild rice pilaf with edamame and cranberries **Serves** 8 · **7g protein** · 4g fiber per serving **You need:** 4 cups (656g) cooked wild rice; 1 1/2 cups (233g) shelled edamame, cooked; 1 small onion; 1 tbsp olive oil; 1/3 cup (40g) dried cranberries; 1/3 cup (37g) chopped pecans. Soften the onion in the oil, then stir in the rice, edamame and cranberries until hot. Add the pecans just before serving so they stay crunchy. ### 14. Greek yogurt deviled eggs **Serves** 12 (2 halves each) · **7g protein** · 0g fiber per serving **You need:** 12 large eggs, hard-boiled and peeled; 1/3 cup (85g) Greek yogurt; 1 tbsp mayonnaise; 1 tsp mustard; paprika. Halve the eggs and mash the yolks with the yogurt, mayonnaise and mustard. Spoon the filling back in and dust with paprika. Keep them chilled until serving. ### 15. Pumpkin hummus **Serves** 8 (about 1/2 cup each) · **5g protein** · 5g fiber per serving **You need:** two 15-oz cans chickpeas, rinsed (508g); 1 cup (245g) canned pumpkin; 2 tbsp tahini; 1 tbsp olive oil; 2 tbsp lemon juice; 1 garlic clove; cumin. Blend everything until smooth, adding a spoonful of water if it’s thick. Serve with sliced vegetables while the turkey rests. ## How much protein is in each side? Here are all 15 at a glance, per serving. A plate with two or three of these next to turkey is an easy way to reach the amounts in our guide to [how much protein per meal](https://nourishandstrong.com/how-much-protein-per-meal). | Side | Protein | Fiber | Make ahead? | | --- | --- | --- | --- | | Greek yogurt mashed potatoes | 7g | 3g | Yes | | Cottage cheese mashed cauliflower | 8g | 3g | Yes | | Lighter green bean casserole | 8g | 3g | Yes | | Lentil and herb stuffing | 11g | 6g | Yes, prep only | | Sweet potato casserole with less sugar | 6g | 6g | Yes | | Cottage cheese mac and cheese | 14g | 3g | Yes | | Creamed spinach with Greek yogurt | 10g | 3g | No | | Brussels sprouts with white beans | 9g | 7g | No | | Collard greens with black-eyed peas | 9g | 10g | Yes | | Butternut squash with chickpeas and feta | 8g | 6g | No | | Kale and quinoa salad | 8g | 4g | Yes | | Roasted carrots with whipped feta | 6g | 5g | No | | Wild rice pilaf with edamame | 7g | 4g | Yes | | Greek yogurt deviled eggs | 7g | 0g | Yes | | Pumpkin hummus | 5g | 5g | Yes | The bean, lentil and greens sides lead on fiber. For more ways to add it, see our list of [high-fiber foods](https://nourishandstrong.com/high-fiber-foods). Beans, nuts and soy also show up among the [foods that lower cholesterol](https://nourishandstrong.com/foods-that-lower-cholesterol). ## What Thanksgiving sides can be made ahead? Most of them can, with one rule from USDA: cooked food keeps 3 to 4 days in the fridge, and the clock starts when you cook it. So cook dishes close to the day, or freeze them. Here’s a plan for Thanksgiving on Thursday, November 26, 2026. | Day | What to do | | --- | --- | | Sat Nov 21 or Sun Nov 22 | Shop. Cook the lentils and wild rice and freeze them. Cube and dry the stuffing bread. | | Tue Nov 24 | Make the pumpkin hummus, collard greens and wild rice pilaf (add pecans later). Chop onions and celery. | | Wed Nov 25 | Make both mashes and the sweet potato casserole. Assemble the green bean casserole and mac and cheese, unbaked. Hard-boil the eggs and mix the filling. Mix the stuffing’s dry and wet ingredients in separate bowls. | | Thu Nov 26 | Combine and bake the stuffing. Bake or reheat the casseroles to 165°F. Roast the sprouts, squash and carrots. Make the creamed spinach, fill the eggs and dress the kale salad. | Stuffing has its own rule. USDA says not to refrigerate uncooked stuffing: keep the dry and wet ingredients apart until just before baking, or freeze the mixed stuffing and bake it from frozen to 165°F. If you’re watching salt for [blood pressure](https://nourishandstrong.com/how-to-lower-blood-pressure), low-sodium broth and a light hand with cheese help here. ## How long are Thanksgiving leftovers good for? Leftovers are good for 3 to 4 days in the fridge or 3 to 4 months in the freezer, according to USDA’s Food Safety and Inspection Service. The steps that keep them safe: 1. **Refrigerate within 2 hours** of cooking, or 1 hour if it’s above 90°F. Throw out perishable food left out longer. 2. **Cool it fast** by dividing big batches into shallow containers. Slice turkey off the bone before chilling. 3. **Reheat to 165°F** on a food thermometer. Bring gravy to a rolling boil, and cover dishes so they heat all the way through. 4. **Don’t use a slow cooker to reheat** stuffing or other leftovers. USDA says to reheat in an oven set to at least 325°F or a microwave. Since make-ahead sides are already a day or two old on Thursday, freeze what you won’t eat by the weekend. Leftover sides also slot nicely into the [one-pot meals](https://nourishandstrong.com/one-pot-meals) and [healthy dinner ideas](https://nourishandstrong.com/healthy-dinner-ideas) for the week after. ## What’s a healthy Thanksgiving dessert? Try pumpkin pie yogurt cups. Stir 2 cups (454g) plain Greek yogurt with 1 cup (245g) canned pumpkin, 2 tbsp maple syrup and pumpkin pie spice, then top with 2 crushed graham cracker sheets. That makes 4 cups with 13g of protein and 2g of fiber each. For a bake-ahead treat, our [healthy banana bread](https://nourishandstrong.com/healthy-banana-bread) keeps well, and [cottage cheese pancakes](https://nourishandstrong.com/cottage-cheese-pancakes) make an easy Friday breakfast. Once the holiday is over, everyday meals can keep the same idea: a protein food at each meal and plenty of plants. If you’d like four weeks of high-protein meals already planned, with grocery lists, the plan below does the work for you. Planning ahead for December? Try these [high-protein Christmas treats](https://nourishandstrong.com/healthy-christmas-treats). ## Quick questions ### How long are Thanksgiving leftovers good for in the fridge? Thanksgiving leftovers are good for 3 to 4 days in the refrigerator, according to USDA. Refrigerate them within 2 hours of cooking, in shallow containers so they cool quickly. If you won’t finish them in time, freeze them. Frozen leftovers stay safe, with the best quality for 3 to 4 months. Reheat to 165°F. ### Can you make stuffing ahead of time and refrigerate it? Not uncooked. USDA says you should not refrigerate uncooked stuffing. Prepare the dry and wet ingredients ahead and chill them separately, then mix just before baking. You can also freeze mixed, uncooked stuffing and bake it from frozen, or bake it fully, chill it within 2 hours and reheat it to 165°F. ### Can you make mashed potatoes with Greek yogurt instead of sour cream? Yes. Plain Greek yogurt gives mashed potatoes the same tang and creaminess as sour cream. In the recipe above, 1 cup of nonfat Greek yogurt for 2 pounds of potatoes brings each of 6 servings to about 7 grams of protein. Stir it in off the heat so it stays smooth. ### Is green bean casserole healthy? It can be. Green beans make a good vegetable base, and the topping and sauce decide the rest. Making the sauce with milk, Greek yogurt and Parmesan, as in the lighter recipe above, gives about 8 grams of protein and 3 grams of fiber per serving. ### Is sweet potato casserole healthy? It can be, when the sugar and toppings stay modest. The version above uses 2 tablespoons of maple syrup for the whole dish and pecans in place of marshmallows. It has about 6 grams of protein and 6 grams of fiber per serving. ### What Thanksgiving sides can be made ahead and frozen? Cooked lentils, wild rice and uncooked mixed stuffing all freeze well, and USDA says frozen stuffing should be baked without thawing until it reaches 165°F. Mashed sides, hummus and cooked greens can be made a day or two ahead in the fridge. Remember the 3 to 4 day limit starts when you cook them. This article is general information, not medical advice. If you follow a diet for diabetes, kidney disease, high blood pressure or a food allergy, ask your doctor or dietitian how these recipes fit your plan. Nutrition is an estimate from USDA data and varies with brands. ## Sources - [USDA Food Safety and Inspection Service. Leftovers and Food Safety (updated July 31, 2020)](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety) - [USDA Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart (updated April 14, 2025)](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart) - [USDA Food Safety and Inspection Service. Stuffing and Food Safety](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/stuffing-and-food-safety) - [USDA Agricultural Research Service. FoodData Central, SR Legacy nutrient data](https://fdc.nal.usda.gov/)