The Best Keto-Friendly Thanksgiving Sides
Step away from the stuffing.
If you're following the keto diet during Thanksgiving, you might have to forgo mashed potatoes and stuffing, but keto-friendly Thanksgiving sides can still be satisfying and familiar. Here's a guide and recipe suggestions to help you make a macro-balanced keto spread.
Keto Diet Basics
The essential goal of the keto diet is to put your body into ketosis — which is when it uses fat, instead of carbohydrates, for energy. This is accomplished by following a high-fat, moderate-protein and low-carb diet. The daily breakdown, depending on the person, often looks like this: 70% fat, 25% protein, 5% carbohydrates. And 5% carbs translates into about 30 grams per day — for perspective, that's 2 slices of white bread.
What Can't You Eat on Keto?
Let's cut straight to it. There are a lot of classic Thanksgiving dishes that are out. No-go Thanksgiving sides include:
All grains — everything from all-purpose flour to quinoa
Legumes and pulses
Starchy vegetables like corn and potatoes
Baked goods — cakes, cookies, pies, etc.
Sweets — candy, etc.
Fruit — almost all, except fresh or frozen berries
How to Stock a Keto Pantry for Thanksgiving
Here's a shopping list to help you up your keto sides game.
Protein — You've got that covered with turkey, but it's also OK to slip some bacon, ham, sausage and/or eggs into your sides.
High-fat dairy — heavy cream, cream cheese, sour cream and certain cheeses like Brie, feta and Gruyere
Unsweetened dairy-free milk like almond, cashew, hemp and soy
Lemon and limes for juice
Vegetables — avocado, cabbage, cauliflower, celery, collard greens, eggplant, kale, mushroom, peppers, spinach and Swiss chard, to name a few.
Fermented foods — These will help keep your gut healthy. Try kimchi, miso, sour pickles and refrigerated sauerkraut — not the heat heat-processed kind.
Nuts — almonds, cashews, hazelnuts, pecans and walnuts
Seeds — chia, flax, hemp, pumpkin, sesame and sunflower
Fats — butter, ghee and mayonnaise
Oils — avocado, coconut, nut and extra-virgin olive
Shirataki (low-carb noodles)
Spices, herbs and salt
Keto Thanksgiving Side Ideas
Cauliflower: Roast it with a speck of heat and fresh thyme. Rice it and hit it with some fresh lemon juice at the end. Casserole it with bacon and cheese. Roast the whole head with a rub of Parmesan and mustard. Or just go ahead and mash it for faux mashed potatoes.
Eggplant: Use a touch of walnut oil to make roasted eggplant with garlic and herbs (pictured up top). Break out the wok and throw together stir-fried eggplant at the last minute. Or make eggplant into a dip and serve it with raw veggies (skip the pita).
Hearty greens: Make creamed collard greens or serve them Southern style with bacon or a ham hock. Serve sunny-side-up eggs on a bed of tender Swiss chard. Simple sauteed spinach can be dressed up with a sprinkle of toasted nuts or seeds.
Staying hydrated is essential for keto dieters — especially on Thanksgiving. Serve a selection of seltzers or unsweetened iced teas (green and chamomile are nice), or set out water pitchers infused with fresh herbs, cucumber or fresh berries.
A Cautionary Note
The ketogenic diet is temporary (unless otherwise indicated by your doctor or nutritionist). If you aren't properly monitoring your ketone levels, there is the chance that your body will also use stored body muscle protein for energy, which can lead to a loss in lean muscle mass. Your blood levels can become acidic (aka ketoacidosis), and the lack of grains can have a negative impact on your gut (aka constipation).