A Healthy 3 Course Thanksgiving Dinner

  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • 5 (1)
63 MIN















butternut squash ( peeled, chopped in 1-inch cubes )

340 g
2 tablespoon
5 g
5 g

carrots ( chopped )

3 carrot

onion ( chopped )

1/4 medium

goat cheese ( or feta cheese )

50 g

pepitas ( roasted and salted )

3 tbsp

pork sausages ( optional to substitute with turkey )

16 oz

apple ( honeycrisp, chopped )

1 large (3-1/4 dia)
1/2 cup, chopped

acorn squash ( chopped in 1-inch cubes )

1 squash
2 tablespoon
1/2 tsp
5 g
5 g

banana ( frozen )

4 large (8 to 8-7/8 long)

pumpkin pie spice ( I use Trader Joe’s )

1 tbsp
1 tbsp

pumpkin puree ( feel free to add more )

32 g

A Healthy 3 Course Thanksgiving Dinner

  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • Icon/Star/Fill
  • 5 (1)


Step 1 (Butternut Squash)

Preheat oven to 400 degrees Fahrenheit.

Step 2 (Butternut Squash)

Line a large baking sheet with tin foil.

Step 3 (Butternut Squash)

In a large bowl, place chopped butternut squash, grapeseed oil, garlic powder, salt, and pepper. Mix until squash is evenly coated.

Step 4 (Butternut Squash)

Pour contents of the bowl onto a lined baking sheet. Spread evenly into one layer.

Step 5 (Butternut Squash)

Bake for 25-30 minutes or until squash is fork-tender.

Step 6 (Butternut Squash)

Remove and let cool.

Step 1 (Salad)

In a large bowl, combine greens, cranberries, pepitas, carrots, green onion, and goat cheese. Mix ingredients.

Step 2 (Salad)

Pour cooled butternut squash over salad mixture and toss.

Step 1 (Apple Sausage)

Preheat oven to 400 degrees Fahrenheit. Line baking sheet with foil.

Step 2 (Apple Sausage)

In a bowl, combine squash cubes, grapeseed oil, garlic powder, and salt and pepper. Mix until squash is evenly coated with oil and seasoning.

Step 3 (Apple Sausage)

Place squash evenly on a baking sheet in one layer.

Step 4 (Apple Sausage)

Bake at 400 degrees for 20-25 minutes, turning squash occasionally. Squash should be fork tender and slightly browned around the edges.

Step 5 (Apple Sausage)

Remove from oven and set aside.

Step 1 (Apple Sausage Dressing)

In a large pan, cook sausage on medium heat until browned.

Step 2 (Apple Sausage Dressing)

Add onion, apple, and acorn squash and stir to evenly distribute ingredients.

Step 3 (Apple SausageDressing)

Bring the stove to low heat and gently stir ingredients for 3-5 minutes until onions become slightly translucent.

Step 4 (Apple SausageDressing)

Remove from heat and cover with foil. Let the mixture sit for 5-10 minutes to let flavors mix.

Step 5 (Apple SausageDressing)

Serve as a side to turkey, green beans, and salad for a complete Thanksgiving dinner.

Step 1 ( Pecan Pie “Ice Cream”)

In a food processor or blender, combine all ingredients. Blend until smooth.

Step 2 ( Pecan Pie “Ice Cream”)

Serve immediately with pecans or leave them in the freezer if you would like to enjoy them later.

These three healthier Thanksgiving dish options are geared toward the athlete. Each dish is gluten-free and has no refined sugar (only natural sugars). The ingredients are fresh, in-season, and high in vitamins. The higher protein content keeps you fuller longer and the perfect blend of carbohydrates, proteins, and fats keeps you right on track with your macros. The recipes create a complete three-course meal and will not leave you craving more. You’ll be ready for a workout by Friday morning without the turkey hangover.
These notable ingredients make these recipes stand out for athletes:

  • Butternut squash: This winter squash is high in fiber and packed with vitamins (457 percent Daily Value of Vitamin A!). It provides a good serving of carbs without the heavy glycemic load of other Thanksgiving dinner options. The carbohydrates will help to fuel your post-turkey day workout, and the high levels of potassium will reduce post-workout muscle cramps and dehydration.
  • Grapeseed oil: Used as an alternative to olive oil, grapeseed oil provides polyunsaturated fat (the good stuff) and omega-6 fatty acids to your daily macronutrient count. This oil is almost tasteless, so will not affect the flavors of the dish.
  • Pepitas/Pumpkin seeds: These seeds are filled with the mineral magnesium, which plays an essential role in ATP production and is essential to hundreds of chemical processes in the body. During strenuous exercise, energy is used and needs to be replenished. The intake of magnesium allows the body to generate and release the proper amount of energy needed for the athlete’s best performance.

Write your review


    Your review submited successfully