Thanksgiving is one of the most food-centric holidays of the year and if you’re eating for brain health the day can feel tricky. Brain-healthy diets are based on avoiding sugar and high carbohydrate foods which are prevalent in Thanksgiving meals. Foods that support your brain also include a variety of non-starchy vegetables that provide fiber and anti-inflammatory nutrients, quality protein and healthy fats . Between the casseroles, breads, pies, and sweetened everything, you might wonder: Can I really enjoy Thanksgiving without blowing my goals?
The answer is absolutely.
In fact, Thanksgiving is one of the easiest holidays to support brain health, because so many classic dishes can be made with less sugar using nutrient dense foods. With just a few easy adjustments, you can make delicious and satisfying dishes everyone will enjoy.
Below is your guide to celebrating Thanksgiving in a way that nourishes your brain and lets you enjoy the day fully.
Rethink the Thanksgiving Plate: Focus on Protein & Color
A brain-healthy Thanksgiving plate starts with high-quality protein.
Turkey is naturally:
- high in tryptophan (supporting serotonin)
- rich in B vitamins needed for brain function
- Lean protein promotes more stable blood glucose levels
You can have a generous serving to fill you up so you are not as tempted to continue eating after the meal. If you are on a ketogenic diet, limit protein to the size of the palm of your hand to stay in ketosis.
Fill half of your plate with colorful non-starchy vegetables.
Vegetables provide fiber, antioxidants and medicinal phytochemicals to support brain function.
These are examples of vegetables that should take up most of your plate:
- Roasted Brussels sprouts, cauliflower or butternut squash
- Sautéed green beans or asparagus with butter
- Roasted carrots or sweet potato (high in carbohydrate, ½ cup portion)
- Mixed leafy greens salad
- Include mushrooms, onions, garlic, squash or bell pepper These foods are naturally low in carbohydrate, anti-inflammatory, and rich in antioxidants that support brain recovery, focus, and memory.
Swap Sugar-Heavy Dishes for Smart, Delicious Alternatives
You don’t have to miss out — just tweak. Swapping out ingredients in your recipes can lower the sugar content significantly without sacrificing flavor.
Instead of sugary pies, try low-sugar versions by swapping sugar for Monk Fruit Sweetener of Allulose powder.
- Pumpkin pie made with an almond-flour crust
- Crustless pumpkin custard or sugar-free cheesecake
- Sugar-free pecan tart (with a monk fruit or allulose sweetener)
- Mascarpone + pumpkin spice + vanilla + a touch of sweetener (easy no-bake dessert)
Instead of marshmallow yams, try these low carbohydrate alternatives.
- roasted butternut or delicata squash with cinnamon & butter
- mashed cauliflower with nutmeg
- mashed rutabaga (low in carbohydrates but tastes sweet)
- yam recipe that does not call for marshmallows
Instead of sweet cranberry sauce, make your own using natural no-calorie sweeteners like monk fruit, stevia or allulose.
Ingredients to make a low-sugar cranberry relish:
- fresh cranberries
- orange zest
- chopped walnuts
- a little monk fruit or stevia
- a pinch of cinnamon
Thanksgiving Cooking Methods That Support Brain Health
How you cook matters as much as what you cook. Use healthy oils that tolerate high heat such as avocado oil, grass-fed butter and ghee or coconut oil.
Roasting in the oven.
Roasting maximizes flavor from vegetables without the need to add excess sugar. Use healthy oils and fats, salt, herbs and spices to make your food delicious.
Sautéing in avocado oil, butter, or ghee
Healthy oils and fats support satiety, provide building blocks to the body for brain repair, and help keep glucose levels more stable.
Herbs for brain health
Herbs and spices have medicinal properties so including them in your cooking is always a great idea. Enjoy an elevated flavor by using herbs such as rosemary, thyme, turmeric, sage, cinnamon, oregano, garlic, or black pepper — all are rich in neuroprotective antioxidants.
Avoid breading, sugary glazes, and commercially prepared sauces
Commercially prepared sauces and dressing are made with added sugars and/or soybean oil which can be highly inflammatory. The added sugars/carbohydrates spike glucose which increases inflammation and may disrupt our metabolism promoting more fat storage and insulin resistance.
Add Healthy Fats for Satiety and Blood Sugar Control
Swapping sugars/carbohydrates with healthy fat slows down digestion, promoting longer satiety and can help you stay calm, and mentally clear. Fats do not cause insulin and glucose spikes in our blood like sugars/carbs. Choose healthy fats as opposed to highly refined fats like canola oil, vegetable oil, grapeseed oil, or soybean oil.
Healthy fats make low carbohydrate meals feel generous instead of restrictive.
Great holiday fats:
- Butter or Ghee (both tolerate high heat great for cooking)
- Olive oil (best used at room temperature, does not tolerate high heat well)
- Avocado oil (tolerates high heat, great for cooking; has a very mild flavor)
- Nuts and Seeds (nuts and seeds provide healthy oils and minerals when added to recipes; seed and nut oils are used to dress meals not for cooking)
- Coconut milk (high in healthy fats; use in soups, sauces, desserts or whipped toppings)
Manage Drinks Wisely (Hidden Sugars Are Everywhere)
Best choices:
- sparkling water with lemon or cranberry
- herbal teas
- water infused with cinnamon sticks
- unsweetened iced tea
- dry red or white wine (if you tolerate alcohol)
Avoid sugary beverages. Sugary drinks are usually the stealth source of huge glucose spikes at Thanksgiving.
- apple cider
- sweet cocktails
- sodas
- pre-made punches
- sweetened teas
Preventing Blood Glucose Spikes Protects Your Brain
Even one high sugar meal causes a large sugar spike which can increase inflammation and oxidative stress in the body. This is not ideal if you’re healing your brain or managing neurological symptoms such as ADHD, brain fog, or memory issues. High sugar intake will make any neurological symptom worse.
These strategies help keep blood sugar steady and your brain happy.
- Eat protein, non-starchy vegetables and healthy fats first
- Sip apple cider vinegar mixed with a little water before meals (1 spoon apple cider vinegar in water). This naturally lower post-meal glucose levels.
- Go on a 10–15-minute walk after eating. This is my favorite way to digest my meal and use all of those excess calories for energy.
- Avoid eating dessert on an empty stomach.
- Drink water throughout the meal.
Create New Traditions That Aren’t All About Food
Thanksgiving is about connection, gratitude, and slowing down. Try weaving in traditions that support mental clarity and stress reduction. Consider these suggestions which will deepen the holiday in ways food never could.
- Have your loved ones form a gratitude circle. Each person takes a turn speaking about something they are grateful for in their life.
- Enjoy a family walk after dinner or play some fun music so people are encouraged to dance. Play charades or another game that requires some movement to help digest the large Thanksgiving meal.
- Play board games, card games or work on a puzzle instead of grazing on leftovers
- Enjoy watching old home videos or old photos
- Gather everyone for a group photo. Having this as a memory is always fun. Frame it a give as a holiday present to loved ones.
Remember: Thanksgiving Is One Day — Not a Week
- Make the meal delightful, but don’t let the holiday turn into a week of sugary leftovers.
- Send desserts home with guests, freeze turkey, or make a pot of turkey and vegetable soup with herbs and spices for a medicinal and convenient dinner.
Your brain and waistline will thank you.
Final Thoughts: Gratitude Is the Healthiest Ingredient
You can enjoy a beautiful, satisfying, delicious Thanksgiving while staying true to a brain supportive lifestyle. In fact, many people say they feel more present, more energized, and more in control when they celebrate this way, avoiding the food induced coma most of us feel after overindulging in the high sugar and high starch foods typically on the menu for Thanksgiving.
With a few smart swaps and a mindset of abundance—not restriction—your holiday can be both joyful and brain-healthy. Here are two Keto/Low Carbohydrate recipes you can make for Thanksgiving. Going to someone else’s home for the holiday? Bringing a healthier dish is a great way to ensure you have a delicious meal while supporting your brain and body. We recommend the following recipes from MyMojoHealth as great examples of these principles.
Keto Maple-Bacon Brussels Sprouts
These brussels sprouts get a deliciously crisp and caramelized sear in smoky bacon fat. Finished with a salty-sweet maple-balsamic sauce and crispy bacon bits, they’re so irresistible, it’s hard not to eat them before you serve them! Servings: 6 One Serving: 1/6 of a 6 serving recipe.
Ingredients
- 2 Tbsp olive oil, divided
- 4 slices (3 oz) bacon, cut into 1/2-inch pieces
- 1 lb brussels sprouts, washed, trimmed and cut in half through core
- 1 small shallot, minced
- 2 Tbsp Lakanto sugar free maple syrup or other sugar-free maple flavored syrup
- 2 tsp Dijon mustard
- 2 tsp balsamic vinegar
- 1 tsp sea salt
- 1/2 tsp freshly ground pepper
- 2 Tbsp water
Instructions
- Line a plate with a paper towel. Heat a large cast-iron or stainless-steel skillet and one-half of the olive oil over medium heat. Add the bacon, cook, stirring occasionally, until the bacon is crispy and browned, 8 to 10 minutes. Using a slotted spoon, transfer the bacon to the prepared plate to drain.
- Keep the skillet on medium heat and add half of the Brussels sprouts cut side down in a single layer, until the cut sides develop a brown sear, about 5 minutes. Remove them to a plate. Add the remaining olive oil and repeat with the remaining brussels sprouts.
- Once all of the sprouts are seared, add them all back to the skillet along with the shallots, syrup, mustard, vinegar, salt, pepper, and water. Stir to combine, reduce heat to low, and simmer, covered and stirring occasionally, until the sprouts are tender when pierced with the tip of a paring knife, about 10 minutes. Stir in the bacon and cook uncovered for 5 minutes. Serve.
Nutritional Information – Macros
- 134 Calories
- 9 g Fat
- 7 g Protein
- 5 g Total Carbs
- 3 g Net Carbs
- 2 g Fiber
Keto Pumpkin-Spice Mousse Tart with Chocolate-Almond Crust
Move over pumpkin pie, this lush yet light dessert has a cookie-like chocolatey crust and fragrant autumnal aromas. The pumpkin filling can also be served on its own, spooned into small bowls or stemmed glasses for a more elegant presentation. Note: this recipe calls for a tart crust, so either prepare the recipe below, Keto Chocolate-Almond Tart Crust recipe beforehand, or use another keto-friendly pie shell. Servings: 12 One Serving: 1 slice – including crust
Ingredients:
FOR THE TART
- 8 oz cream cheese, softened to room temperature
- 1/4 cup plus 2 Tbsp Lakanto sugar-free powdered monkfruit sweetener or other sugar-free powdered sugar substitute, sifted, divided
- 1/2 cup pumpkin puree
- 1½ tsp pumpkin pie spice, plus more for sprinkling
- 1½ tsp vanilla extract, divided
- 1 cup heavy cream, divided
- 1 recipe Keto Chocolate-Almond Tart Crust (see below) or other 9-inch keto tart or pie crust
FOR THE CHOCOLATE-ALMOND TART CRUST
- 3/4 cup raw almonds
- 1/4 cup coconut flour
- 1/4 cup Swerve granulated sugar free sweetener or other granulated keto sweetener
- 1/4 cup cocoa powder
- 1/8 tsp salt
- 2 Tbsp butter, softened
- 1 Tbsp cold water
Instructions
FOR THE TART
- In the bowl of a stand mixer fitted with the paddle attachment, combine the cream cheese and 1/4 cup of the powdered sweetener. Beat on low speed for 2 minutes. Add the pumpkin puree, pumpkin pie spice, and 1 teaspoon of the vanilla. Beat on low speed until incorporated, scraping down the sides of the bowl once or twice, about 1 minute. With the mixer on low, slowly add 1/2 cup of the heavy cream. Beat just until incorporated and fluffy, about 2 minutes. Do not overbeat. Spoon the pumpkin mousse into the prepared tart crust, smooth it out evenly with a spatula, and chill for 1 hour.
- In the bowl of a clean stand mixer fitted with the whisk attachment, whip the remaining 1/2 cup of heavy cream, 2 tablespoons of powdered sweetener, and 1/2 teaspoon vanilla until soft peaks form; do not overbeat. Spoon the whipped cream over the chilled pumpkin mousse in decorative dollops. Finish with a sprinkle of pumpkin spice. Chill for at least 1 hour. Serve.
FOR THE CHOCOLATE-ALMOND TART CRUST
- Preheat oven to 375°F (190°C). In the bowl of a food processor fitted with the steel blade, place the almonds, coconut flour, sweetener, cocoa powder, and salt. Pulse until the almonds are medium-fine, like coarse cornmeal, and there are still visible bits of the almonds. Add the butter and pulse until the mixture starts to clump, 6 to 8 pulses. Sprinkle 1 tablespoon of cold water over the mixture and pulse a few more times until it mixes together.
- Remove the dough to a 9-inch tart pan with a removable bottom. Press the crust evenly outward working it up the sides. The crust should be about 1/4 inch thick. You can use a flat-bottomed metal dry measuring cup to help even the crust out and get it evenly into the corners.
- Place the tart pan on a rimmed baking sheet and bake in the oven on the middle rack until dry and set, 18 to 20 minutes. Set aside to cool.
Nutritional Information – Macros
- 213 Calories
- 19 g Fat
- 3 g Protein
- 7 g Total Carbs
- 4 g Fiber
- 3 g Net Carbs
Tips
You can make your own pumpkin spice mix: Combine 1/2 teaspoon of ground cinnamon with 1/4 teaspoon each of ground ginger, ground nutmeg, and ground allspice and 1/8 teaspoon ground cloves.
