For many families celebrating Thanksgiving in the United States, the holiday isn’t the same without turkey on the table. But for others, the classic bird may seem a little boring. Some people just aren’t fans of turkey’s taste, others are looking for a vegetarian or vegan alternative. If this sounds like your family, know that you can still have a memorable meal with your loved ones on Thanksgiving Day, no turkey required.
“When you think about it, what is Thanksgiving about, anyway?” says Christine Palumbo, RDN, who practices in Chicago. “It’s about bringing together families and friends to celebrate and be thankful for all that you have.”
Not to mention that there are other main dish options to create a delicious and, in many cases, healthier, meal for your loved ones, whether it’s veggie-stuffed pork tenderloin or tofurky.
Here are eight festive, nutritious turkey-free main dish ideas for Thanksgiving Day that will keep you and your guests in the holiday spirit — and won’t require you to skimp on taste.
1. Whole Salmon
Maybe you don’t feel like spending the entire holiday standing (or crouching) next a hot oven? Seafood is healthy, delicious, and cooks quickly. Case in point, this whole salmon is in and out in 30 minutes or less. That can free up oven space for sides, and give hosts time to actually enjoy the get-together.
You’ve probably heard that salmon is a standout health food. “Not only is salmon rich in heart-healthy omega-3 fatty acids and a wide range of health-promoting vitamins and minerals, its unique color offers lots of opportunities for cooks to get creative with the presentation,” says Malina Malkani, RDN, of Rye, New York. The Mayo Clinic notes that those omega-3s decrease triglycerides and lower blood pressure. Plus, one medium salmon fillet is an excellent source of vitamin B12, according to the U.S. Department of Agriculture (USDA), which helps create healthy red blood cells and keeps your nervous system working optimally, per Cleveland Clinic. Plus, salmon is one of the few food sources of vitamin D, which helps build your bones and keep them healthy, according to the Mayo Clinic.
One of the only drawbacks is the cost — a whole salmon is likely to be more expensive than a turkey, and keep in mind that one 3 to 5 pound salmon can serve up to eight guests, so you may need more than one fish.
For inspiration, check out the Baked Whole Salmon recipe from Savor the Best, which uses olive oil instead of butter for extra heart-healthy perks. Olive oil is brimming with monounsaturated fats, which can lower your “bad” LDL cholesterol, according to Harvard Health Publishing.
2. Veggie-Stuffed Pork Tenderloin
Looking for a well-rounded main? “People tend to leave the table more satisfied when meals offer a balance of protein, fiber-rich carbohydrates, and fats,” says Malkani. Aveggie-stuffed pork tenderloin like the one from Miss in the Kitchen (brimming with mushrooms, onions, and spinach) fits these criteria perfectly. Protein is an important building block for your bones, muscles, and blood, according to the USDA.
Not only do you get protein from the pork tenderloin (considered a lean cut) — three ounces (oz) of the meat is an excellent source, per the USDA — but you score loads of healthy carbohydrates from the veggies, too. On top of that, the “stuffed” look provides a dramatic visual effect for Thanksgiving.
3. Baked Eggplant Parmesan
“A nontraditional dish such as eggplant Parmesan can be a wonderful addition to your Thanksgiving table,” says Palumbo. It’s warm and comforting, as well as nutrient-rich, plus it’s a vegetarian-friendly option for meat-avoiding guests. Per the USDA, 1 cup of eggplant provides more than 2 grams (g) of fiber, which can help keep your bowel movements regular, according to the Harvard T.H. Chan School of Public Health.
Eggplant is also loaded with polyphenols that work as antioxidants, according to research published in December 2018 in the journal Food Chemistry (and as a reminder, polyphenols are plant compounds that do things like protect against pollution and UV rays, among other benefits, Colorado State University notes). And if you don’t overdo it on the cheese, you can enjoy the indulgent dish while keeping your calories, fat, and sodium in check, Palumbo adds. Luckily, the Healthier Baked Eggplant Parmesan recipe from Heather Mangieri Nutrition is designed to be portion controlled, so there’s no guesswork. To reduce the salt content of this dish, choose no-salt-added tomato sauce at the grocery store.
4. Tofurky
While people may joke about Tofurky, many vegans and vegetarians vouch for it. “Tofurky is a soy-based turkey substitute that can be a healthy alternative on your holiday table,” says Palumbo. Some say it has a mouthfeel similar to meat, and the tofu it is made of packs a protein punch almost as big as turkey's. One portion of Tofurky Plant-Based Roast (one-fifth of the roast, which includes a rice stuffing), for example, contains 34 g of protein, according to the company’s website. Meanwhile, a similar portion of turkey breast (approximately 5 oz) contains about 41 g of protein, according to the USDA. You’ll also score other nutritional perks from the tofu. According to the American Heart Association, tofu is rich in vitamins and minerals like iron, calcium, manganese, and vitamin A.
You’ll get tons of fiber-filled veggies, too, with the Tofurky Roast recipe from I Love Vegan. If you’re trying this recipe, help keep the salt content in check by opting for low-sodium soy sauce and broth. Also, if you want to make a homemade version of Tofurky, consider this Vegan Turkey recipe from the Hidden Veggies.
5. Stuffed Acorn Squash
If you’re looking for a plant-based dish that brings the wow factor on Thanksgiving, look no further than stuffed acorn squash. “The dish can certainly be filling enough and festive for your guests, and healthful if it’s stuffed with the right ingredients,” says Palumbo. Plus, it lends itself well to single servings (each half is a serving) so it’s easy to keep portions in check. Per the USDA, 1 cup of cubed acorn squash providesvitamin A, which helps with vision and the immune system, the National Institutes of Health notes. And the Vegetarian Stuffed Acorn Squash recipe from Cookie and Kate is loaded with wholesome ingredients, like quinoa and pumpkin seeds.
6. Roasted Whole Chicken
Turkey gets all the glory on this day, but it's not the only bird you can serve. Consider roasting a chicken, which works well for smaller parties and takes less time to cook. And if you want to really think outside the box, try Cornish game hens or even a whole duck, Palumbo suggests. “Each of these can be seasoned to your taste and roasted in the oven, resulting in wonderful aroma and delicious meat,” says Palumbo.
Both chicken and turkey are lean proteins, especially if you avoid dark meat. Turkey breast and chicken breast both have about 26 g of protein in each 3 oz serving, according to USDA data, making them an excellent source of protein. Chicken breast has only slightly more fat, with 3 g to turkey’s 2 g per serving. To keep saturated fat down, avoid eating the skin of any of these poultry choices.
The recipe for Perfect Roasted Chicken and Root Vegetables from Lively Table brings the drama, and the potatoes, beets, and carrots provide fiber and extra vitamins and minerals.
7. Quiche
Why does Christmas get all the brunch love? If you like to start your Thanksgiving festivities early, why not go with a brunch theme, and whip up a seasonal quiche? They’re fast and easy to make ahead, can easily be made meat-free, and taste delicious! “Eggs, the main ingredient in quiche, are an affordable, naturally nutrient-rich source of high-quality protein that can anchor a satisfying Thanksgiving meal,” says Malkani. Just one egg is a good source of protein, according to the USDA. Plus, eating a moderate amount of eggs can boost heart-healthy markers in the blood, as a study published in May 2022 in Biochemistry and Chemical Biology Epidemiology and Global Healthfound.
“Build even more health-promoting nutrients, flavors, and textures into quiche dishes by adding savory vegetables,” suggests Malkani. While the Autumn Harvest Quiche from Culinary Ginger has a butter-based crust that contributes to the high saturated fat of this dish, the mushrooms, leeks, and butternut squash round it out nutritionally. Not to mention, these veggies provide plenty of fresh fall flavor. If you want a crustless and egg-free option, consider this Eggless Vegan Frittata from Malkani, which is also veggie-packed.
