• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Nutrition

How to Lighten Up 5 Thanksgiving Favorites

by Toby Amidor Published on Nov 28, 2024

This post may contain affiliate links (disclosure policy).

How to Lighten Up 5 Thanksgiving Favorites

Can you guess how many calories the average American eats during their Thanksgiving feast? According to the Calorie Control Council a whopping 4,500 – plus a whopping 229 grams of fat! That means most folks will be consuming over 200-percent the average 2,000 recommended calories per day. However, you don’t have to be part of the statistic and can lighten up Thanksgiving favorites by making simple swaps or tweaks to dishes for additional protein. Here are 5 turkey day favorites and simple ways to lighten them up.

Stuffing

Sticks of butter and pounds of sausage tend to jack up the artery clogging saturated fat and calories in this holiday must-have. One cup of traditional homemade stuffing, on average, using white bread and sans the meat provides around 325 calories, 16 grams of fat, and less than 2 grams of fiber. Pile on the bacon, sausage, or other fatty meat of choice and that’s another 100 to 150 calories per serving for this side dish.

Simple Swaps:

  • Modify the meat: Remove the meat, use less meat – around ½ ounce per person for flavor, or use a leaner cut of meat.
  • Use less butter: You don’t need sticks of butter to keep your stuffing moist. Instead, use half the butter and supplement with a touch of low-sodium chicken or vegetable stock.
  • Use whole grains: Instead of enriched bread use 100% whole wheat bread or whole grains (like bulgur or brown rice) or a combo of white and 100% whole wheat bread. Also, be mindful of portions and keep them to around ½ cup to ¾ cups per person.

Mashed Potatoes

Traditional mashed potatoes provide about 400 calories per servings thanks to the gobs of butter and heavy cream. If the recipes uses one stick of butter (or ½ cup), that would add 816 calories to the recipe. If the recipe serves 6 people, that’s 136 calories just from the butter. Add one-half cup of heavy cream and that’s another 67 calories per serving – or close to 200 calories just from fat!

Simple Swaps:

  • Modify the butter: Halve the amount of butter in the recipe and/or use whipped butter than have fewer calories per amount.
  • Modify the heavy cream: Swap the heavy cream for whole milk or reduced fat milk. That will cut the calories and saturated fat significantly.
  • Add fiber: Most folks don’t meet their daily recommended amount of fiber. Leaving the skin on the potatoes can help add some extra fiber.
  • Add low-calorie flavor enhancers: If you’re cutting back on butter and heavy cream then add more flavor using low-calorie herbs, spices, and vegetables. Chives, onion, and garlic add mouthwatering deliciousness to mashed potatoes.
  • Swap half the potatoes for cauliflower: If you’re looking to cut back on some carbs you can make your mashed potatoes with mashed cauliflower combined with potatoes.

Cranberry Sauce

Many folks use the canned version which is brimming with added sugar. You’ll get plenty of added sugar from the rest of your meal so cutting back on your cranberry sauce is a smart move.

Simple Swaps:

  • Make you own: When you make your own cranberry sauce, then you have full control over the ingredients. Making your own only takes 10 to 15 minutes and you can always halve the sugar in the recipe.
  • Add flavor enhancers: Instead of using a ton of sugar in your cranberry sauce, use orange zest and lemon juice to add flavor for few calories.

Green Bean Casserole

A traditional green bean casserole can rack up about 550 calories per serving. That’s because the recipe usually calls for tons of cheese, gobs of heavy cream, and the crunchy fried onion topping.

Simple Swaps:

  • Replace the heavy cream: Instead make a slurry, which is a combination of cornstarch or flour with a liquid. In this case, create the thickener using low fat milk and flour.
  • Cut back on cheese: Aim for about 2 tablespoons of cheese per serving. Use a reduced fat cheese to help cut back on calories and saturated fat. Avoid fat free cheese that doesn’t tend to melt well or be very tasty.
  • Replace the fried onions: Instead sauté fresh onions in 1 to 2 tablespoons of olive oil or use crunchy panko (Japanese-style) breadcrumbs.

Apple Pie

An average slice of apple pie can contain over 400 calories and 20 grams of total fat. Add a scoop of ice cream or whipped cream and you’ve upped the calories to at least 500 or more! The ice cream and whipped cream aren’t really the main issue. Rather, the crust and filling is where things can be adjusted. Some filling recipes call for tons of butter adding artery clogging saturated fat.

Simple Swaps:

  • Cut back on butter: You don’t need tons of butter especially in the filling. Cut back majorly on it in the filling and save it for the crust.
  • Be mindful of your apples: Each apple provides about 70 calories. Aim for about one-half to three-quarters of an apple per serving.
  • Opt for an open-faced pie: Instead of making a pie crust that is covered on top, opt for a galette, which is open-faced apple tart. It will help cut back significantly on calories and saturated fat. You can also opt for a warm apple crisp made with a delicious, crunchy topping which includes rolled oats, nuts, and seeds.

Pecan Pie

While apple and pumpkin pie have about 400 calories per serving, pecan pie can pile on over 500 calories because of the boatload of nuts. Just to put it into perspective, one ounce of pecans (about 20 halves) provides 196 calories and 20.4 grams of total fat. Although pecans are certainly a healthy nuts providing 19 vitamins and minerals, adding cups to your recipe can add hundreds of unnecessary calories to your pie. Add a scoop of vanilla ice cream and it will be closer to 650 calories per serving.

Simple Swaps:

  • Swap the crust: Make an open-faced tart (AKA galette) instead of a full pie with the crust over the top.
  • Use less pecans: Halve the amount of pecans the recipe calls for.
  • Use less butter: Use one-third to one-half less butter the recipe calls for in the filling.

Toby Amidor, MS, RD, CDN, FAND is an nationally recognized nutrition expert and Wall Street Journal best selling author of seven cookbook including her latest The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone. Toby has been quoted in thousands of articles and appears on national television and radio regularly. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.

About Toby Amidor

Toby Amidor, MS, RD, CDN, FAND is an nationally recognized nutrition expert and Wall Street Journal best selling author of seven cookbook including her latest The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone. Toby has been quoted in thousands of articles and appears on national television and radio regularly. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility