Yes, You Can Eat Keto On Thanksgiving Without Sacrificing Flavor And Decadence (2024)

When you’re on the keto diet, holidays can seem daunting. But whether it’s appetizers, entrees, dessert, or even alcohol, low-carb options don’t have to be boring. Yep! You can still enjoy a delectable meal because keto Thanksgiving recipes are here to save the day.

It may seem like you’ll only be able to eat the Thanksgiving turkey, since many seemingly low-carb dishes like green bean casserole or gravy are made with flour, which adds too many carbs for the keto diet. But! Make a few side dishes (or keto dessert) at home to take with you—or go all out and host a keto Thanksgiving of your own. You can make all the traditional dishes, but with keto-compliant ingredients, says Los Angeles-area dietitian Sarah Jadin, RD. “There’s a substitute for everything."

A few general tips for making your Thanksgiving keto-friendly: Swap out mashed potatoes for mashed cauliflower, nix adding any flour to thicken recipes like green bean casserole or creamed spinach, and load up on the low-carb veggies like Brussels sprouts, spaghetti squash, and mushrooms.

Oh, and a word on booze: Jadin says if you do opt for an alcoholic drink, go for a pure distilled spirit (plain vodka, for instance) mixed with a splash of club soda or tonic. A dry wine is another option. Just stick to a glass or two—max. “Alcohol tends to affect people on a keto diet sooner and harder compared to people eating a general diet,” she says.

And don’t forget to actually enjoy the holiday, says Erin Palinski-Wade, RD, a Sparta, New Jersey-based registered dietitian and author of 2 Day Diabetes Diet. “You may need to adjust your meal plan and goals slightly to accommodate company and travel, so aim for progress, not perfection, and consider your meal plan as a lifestyle, not a crash diet to go on and off,” she explains. “Try to shift the focus away from food only and more onto family time, conversations, and enjoying activities with those you love.”

Meet the experts: Erin Palinski-Wade, RD, is a Sparta, New Jersey-based registered dietitian and author of 2 Day Diabetes Diet. Sarah Jadin, RD, is a Los Angeles-area dietitian.

Keto Diet 101

The ketogenic diet (AKA keto) is an eating pattern that includes high amounts of fat, low to moderate amounts of protein, and very little carbohydrates, says Palinski-Wade. “It involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy,” she explains. “It’s typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, seeds, non-starchy vegetables, and only low-sugar fruits, such as avocado.”

The goal of the keto diet is to reach ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use as energy. This typically occurs about two to seven days into the diet, when you then start making ketones, or organic compounds your body uses in place of the missing carbs. From there, your bod also starts burning fat for more energy.

Foods To Minimize On The Keto Diet

When following a keto diet, you should avoid or limit the following foods, according to Palinski-Wade:

• Refined carbohydrates: bread, pasta, rice, chips, crackers, and pretzels
• Added sugars and sweeteners: honey, table sugar, jellies, jams, and syrups
• Sugar-sweetened beverages and alcohol: soda, juice, beer, mixed drinks, and sweet wine
• High-sugar fruits: bananas, grapes, oranges, mangos, and cherries
• Starchy vegetables: potatoes, sweet potatoes, corn, beets, and squash

Risks Of The Keto Diet

The keto diet is a restrictive eating pattern that can come with potential risks and side effects, says Palinski-Wade. “When you first start the keto diet, you may experience flu-like symptoms such as headaches, fatigue, and nausea, as your body adjusts to the low-carb, high-fat diet,” she explains. Cutting back on whole food groups can also contribute to fiber deficiencies which may cause constipation, she adds. Plus, a lack of carbohydrates can lead to fatigue, fuzzy thinking, drops in blood sugar, and mood swings, notes Palinski-Wade.

People with a history of disordered eating patterns should be cautious when considering a restrictive diet like keto, since the strict rules may trigger unhealthy tendencies, which can have a negative effect on health over the short and long term, says Palinski-Wade. Pregnant or breastfeeding women should also avoid the keto diet since it may not provide enough nutrients for the baby, she adds.

If you have chronic health conditions, you should *always* speak to your physician before trying a keto diet, stresses Palinski-Wade. In particular, people with diabetes who are on medication to lower blood sugar run the risk of hypoglycemia (when your blood sugar is lower than standard range) when on a keto diet, she explains. Bottom line? Always speak to a physician or registered dietitian before making any dietary changes.

How To Grocery Shop For Thanksgiving On The Keto Diet

Good news: Many traditional Thanksgiving foods actually fit the keto-approved list, like turkey and low-carb vegetables including leafy greens, broccoli, and cauliflower, says Palinski-Wade. You can also incorporate substitutions to reduce carbs and increase healthy fats in a variety of dishes such as using almond and coconut flour for breading, gravies, and crusts, she adds.

Another pro tip? Stock up on fresh avocado since the creamy fruit is a great way to stay on track with a low-carb diet while increasing your intake of good fats and beneficial nutrients, says Palinski-Wade. “Unlike most other fruits, avocado contains zero grams of naturally occurring sugar per serving, does not affect the glycemic response, and a serving of avocado contains four grams of carbohydrate with three grams of fiber which helps slow digestion and nutrient absorption,” she explains. “Avocado can be used in a variety of recipes, such as replacing butter in a 1:1 ratio with mashed avocado to boost the nutrition and fiber of a recipe while reducing saturated fat.” Plus, including avocado at your holiday meal may also help with appetite regulation, says Palinski-Wade.

Lastly, plan ahead. “Have snacks on hand to prevent excessive hunger and know the menu in advance when possible so you have a plan of action as to what you will eat, when, and where,” adds Palinski-Wade.

You didn't think you'd have to start from scratch, did you? Here are 40 keto Thanksgiving recipes to put on your menu.