32 Diabetes-Friendly Thanksgiving Recipes and Tips for Your Menu

These diabetes-friendly Thanksgiving recipes cover the whole table, from appetizers and sides to a main dish and lower sugar pies. For my own recipes, I’ve listed the carbs per serving so you can plan your plate ahead of time.

Thanksgiving can be tricky to navigate when you have diabetes. As a dietitian living with type 1 diabetes, I’m sharing the tips that help me enjoy the meal and still feel good afterward, plus 32 recipes to add to your menu.

3 tips for a healthy Thanksgiving with diabetes

So, how do you stay “healthy” during Thanksgiving, and the entire holiday season for that matter? Well, to start… let’s clarify what I mean by “healthy.” I’m not talking about super “clean eating” or all “healthy” recipes in the traditional sense. I’m talking about how do we navigate Thanksgiving so that we feel both emotionally and physically our best? (Hint: Keep reading, but the diabetes Thanksgiving recipes listed below can help!)

1. First, remember that it’s one day. If you want that real-deal-straight-from-grandma’s-oven-piece-of-pecan-pie, GO FOR IT! The emotional joy you will feel is so much better for you than the stress and anxiety of restriction on a holiday (or any time of year).
2. Second, don’t starve yourself the day before, day of, or day after to “save room” OR to “make up” for what you eat at Thanksgiving dinner. Again, it’s one meal. Just like one salad doesn’t instantly make you healthy, one dinner doesn’t instantly make you unhealthy. 
3. And finally, eat what you want and don’t eat what you don’t want to. Sure, someone might be shoving another piece of something at you or asking if you want something you don’t really want… but that doesn’t mean you have to say yes. Save that room in your stomach for what you really want to eat! And then use the rest for these diabetes Thanksgiving recipes!

Keep the family classics and lighten up the rest

One thing to remember when you have diabetes is that high and low blood sugars have a direct impact on the way you feel physically. And it’s hard to be present with the people you care most about when you don’t feel well. 

So, how do you navigate wanting to honor your cravings and the food you’ve looked forward to all year, but also wanting to feel physically your best so you can enjoy the day?

My primary tip, in addition to trying some of the diabetes Thanksgiving recipes listed below… is to NOT try to sub a new recipe for a family classic. You’ll just be disappointed. 

Example A: I will never ever ever ever try to make a lower carb or healthier cornbread dressing recipe. I’ve been eating my grandma’s version since I was two, and I don’t plan to ever stop. But, things like green bean casserole and sweet potatoes? Sure, I have no problem making a tasty and somewhat healthier version that will make managing my blood sugars easier.

Healthy Thanksgiving appetizers for people with diabetes

1. The Ultimate Fall Harvest Charcuterie Board

This fall themed charcuterie board is PERFECT for munching on Thanksgiving day while you prep the big meal! Ultimate Fall Harvest Charcuterie Board by Milk & Honey Nutrition

2. Creamy Dijon Spinach Artichoke Dip

This delicious and creamy dip may have a few summer flavors happening but it’s perfect for family gatherings! Creamy Dijon Spinach Artichoke Dip by Milk & Honey Nutrition

3. Pumpkin Pie Hummus

This pumpkin dip is packed with fiber and protein, which can keep blood sugar stable by slowing the absorption of carbohydrates. Pumpkin Pie Hummus by A Grateful Meal

4. Lentil and Walnut Stuffed Zucchini Cups

These light bites are a savory and tasty start to your holiday meals! Tasty Lentil and Walnut Stuffed Zucchini Cups by Melissa Traub

5. Grown Up Deviled Eggs

Each bite of these grown up deviled eggs packs protein and healthy fats as well as a punch of flavor from horseradish and whole grain mustard. Grown Up Deviled Eggs from The Gourmet RD

6. Jalapeno Cranberry Dip

Jalapeño Cranberry dip is festive and nutritionally balanced (contains protein, carbohydrates and fat). It would be a great addition to a Thanksgiving spread! Jalapeño Cranberry Dip by Leanne Ray

7. Stuffed Endive Appetizer with blue cheese and apple

These stuffed endive leaves offer the same crunch as chips and dip, but with more fiber and fewer carbs. They make a great appetizer for Thanksgiving! Stuffed Endive Appetizer with blue cheese and apple by It’s a Veg World After All

8. Roasted Okra with Smoky Red Pepper Ricotta

This simple, but fancy looking, side is a good source of fiber thanks to roasted okra and a whole red pepper whipped into the ricotta. Ricotta provides some protein too to help moderate blood sugar response. Roasted Okra with Smoky Red Pepper Ricotta by Make Healthy Easy

Thanksgiving side dishes for people with diabetes

1. Roasted Purple Sweet Potato and Beet Souffle

This roasted purple sweet potato and Beet Souffle is equally delicious and nutritious… and beautiful to look at! Roasted Purple Sweet Potato and Beet Souffle by Milk & Honey Nutrition

2. Maple Walnut Sweet Potatoes

You NEED these Maple Walnut Sweet Potatoes in your life! The flavor and texture combine for the perfect holiday side dish. Maple Walnut Sweet Potatoes by Milk & Honey Nutrition For carbs and tips, read Can People with Diabetes Eat Sweet Potatoes?

3. Spiced Carrot Apple Slaw

This recipe is so versatile, serve hot or cold, by itself or with a tangy yogurt sauce, with chicken or over rice… the possibilities are endless! Spiced Carrot Apple Slaw by Milk & Honey Nutrition

4. Maple Balsamic Sauteed Mushrooms

These maple balsamic mushrooms have just a hint of sweetness from maple syrup and pair wonderfully with any main course! Maple Balsamic Sautéed Mushrooms from Kiss in the Kitchen

5. Basic Mashed Butternut Squash

This simple mashed squash is easy to make & requires just a few ingredients to make. It is full of fiber too to help keep blood sugar levels more stable. Basic Mashed Butternut Squash from Sinful Nutrition 

6. Balsamic Roasted Brussels Sprouts and Carrots with Maple Cranberries

Maple balsamic roasted veggies are a great side dish for any holiday gathering, full of fiber and antioxidants. Balsamic Roasted Brussels Sprouts and Carrots with Maple Cranberries from Bucket List Tummy

7. Cajun Green Beans

Here’s a heart healthy, high fiber side dish that’s good to you and for you! Cajun Green Beans by The Millers Kitchen

8. Mediterranean Green Beans with Cilantro and Garlic

a delicious twist on green beans and a great way to add extra veggies to balance out a meal for blood sugar control. Mediterranean Green Beans with Cilantro and Garlic by Olive Tree Nutrition

9. Harvest Kale Salad with Pumpkin Seed Oil Dressing

A harvest kale salad packed with seasonal ingredients and topped off with a pumpkin seed oil dressing. Perfect for a weekday lunch or as a special appetizer for your Thanksgiving menu. Packed with fiber and healthy fats, this Harvest salad is also appropriate for someone with diabetes! Harvest Kale Salad with Pumpkin Seed Oil Dressing by Kara Lydon

10. Butternut Squash with Pomegranate Vinaigrette

What’s better than butternut squash that’s sweet with no added sugar? Butternut Squash with Pomegranate Vinaigrette by Amy Gorin

11. Healthy Protein Cornbread

This cornbread is made with almond flour and oats, so each piece has 5g protein and 17g carbs. It’s great next to a bowl of chili the rest of the season too. Healthy Protein Cornbread with Almond Flour and Oats by Milk & Honey Nutrition

12. Gluten Free Cornbread Dressing

This is my grandma’s cornbread dressing, the one I mentioned above that I’ll never change. It’s gluten free, and a serving has 39g carbs and 11g protein, so plan for it as one of the starches on your plate. Gluten Free Cornbread Dressing by Milk & Honey Nutrition

13. Cheesy Au Gratin Potatoes

These gluten free au gratin potatoes are creamy and cheesy, with 19g carbs and 9g protein per serving. Gluten Free Cheesy Au Gratin Potatoes by Milk & Honey Nutrition

14. Basic Balsamic Green Beans

Want a lighter swap for green bean casserole? These balsamic green beans have 10g carbs and 3g fiber per cup, and they’re an easy way to add a non-starchy vegetable to your plate. Basic Balsamic Green Beans by Milk & Honey Nutrition