No matter if you’re following a gluten-free, dairy-free, & keto diet, Thanksgiving dinner can still be delicious without spending all week in the kitchen!
Whether by choice or by necessity, so many families are following diets like GFDF, GFCF (gluten free, casein free), keto, or other special diet. Plus, this may be the very first time you’re making holiday dinner with these food restrictions.
I’m hoping this article will make that job easier for you!
Thanksgiving For Me?
We’ve been doing GFCF holidays for over a decade. However, we recently started keto to help with my son’s seizures, so this year will be different for me too.
That means I have to figure out all new recipes and substitutions for Thanksgiving dinner.
In this article, I’ll share
- Healthier cooking and baking substitutions for GFCF, keto, and other special diets
- A few recipes to help you have a successful and healthy Thanksgiving Dinner
You’ll notice we’re casein free, not necessarily dairy free. Casein is the main protein in milk that causes problems for most people.
We still use grass-fed butter or ghee because almost all the protein is removed. We also use 24 hour homemade yogurt. It’s fermented for 24 hours and the probiotics in the yogurt predigest the proteins
If you’re new to dairy free or have a dairy allergy you should omit the yogurt or butter when mentioned. When substituting for butter, I would use refined coconut oil instead (refined doesn’t taste like coconut).
What Most People Eat On Thanksgiving
The Classic Thanksgiving Dinner
Although there are many different preparations, these are the foods Americans serve most on Thanksgiving. (according to YouGov.com)
- Turkey
- Stuffing/Dressing
- Mashed Potatoes & Gravy
- Sweet Potatoes/Yams
- Cranberry Sauce
- Rolls/Cornbread
- Green Bean Casserole
- Mac & Cheese
Side Note
My favorite dish as a kid was apple salad, which is essentially apples, celery, pecans, and mayo. Apparently, that didn’t make the top 10. (They don’t know what they’re missing)
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
I’m going to walk through how you might be able to boost the health factor of many of these common dishes while converting them to meet the needs of your special diet.
I’ll share ways you can make sure you’re free from gluten, dairy, and soy. Plus, how to keep the sugar & carbs in check in case you’re keto or just trying to keep the sugar to a minimum.
Remember parents, sugar not only causes behaviors because of the blood sugar roller coaster, but it can also feed those bad gut microbes and trigger inflammation.
The Turkey
Buy the highest quality bird you can afford. Pasture raised is ideal, but those are quite pricey. We’ll be opting for an organic turkey. Not as good, but about $1/pound cheaper.
If you must go with a conventional turkey, that’s okay. Just do the best you can.
For all that is good and holy, do not deep fry your turkey.
Unless you want to spend $200 on refined coconut oil or MCT oil, avoid deep frying the turkey.
Most recipe sites will call for peanut oil or vegetable oil, but those are not going to be healthy additions to your Thanksgiving dinner.
Why Not Deep Fry
To start with, those low quality inflammatory oils are already oxidized (can cause oxidative stress/free radical damage). By heating them at a high heat, you’ll be further damaging the oils which would result in even more potential oxidative stress & inflammation.
Healthier oils like olive or macadamia won’t be able to withstand the high temperatures without oxidizing as well.
Brine & Bake Your Turkey Instead
I’d recommend putting your turkey in a brine at least overnight. Here’s an article from Martha Stewart to give you an idea of how to do this, but you can google some different recipes if you’d like.
Most turkey recipes are already gluten, dairy free, and keto, but keep an eye on your ingredients just in case. Your biggest challenge with a gluten free turkey will be the stuffing.
Stuffing/Dressing
The favorite Thanksgiving side dish for many, no Thanksgiving dinner would be complete without the stuffing.
Basic Tips For Healthifying Stuffing
1 Make your stuffing from scratch.
There are many recipes online and many of them are surprisingly easy. Some ingredients can be purchased like vegetable or chicken broth. However, keep in mind many packaged broths may contain MSG. (hidden as yeast extract or natural flavor on the label)
2 Keep an open mind.
Who said stuffing had to be bread based? Cauliflower stuffing is actually quite tasty and much easier to make than a traditional stuffing that uses bread.
3 Don’t add too many sugary ingredients
Many stuffing recipes call for things like apples, raisins, and/or cranberries. All of which sound pretty tasty, but they can quickly jack up the sugar content of your meal. If you don’t want to omit those ingredients entirely, add just enough to get a decent flavor/texture without adding too much extra sugar.
How To Make Gluten-Free, Dairy-Free, Or Keto Stuffing/Dressing
Of course, you can just use your favorite gluten free, dairy free bread, and follow the basic recipe, but if you want to boost the health benefits, choose a lower carb recipe like the ones below.
- Gluten Free Thanksgiving Stuffing (SCD, Grain Free)
- Best Ever Paleo Stuffing (Dressing) – zenbelly
- Grain Free Stuffing (Paleo, Gluten-Free)
Alternatives To Bread-Based Stuffing/Dressing
You can really go out of the box and not even have a bread based stuffing. My mother in law made a killer stuffing using cauliflower rice one year. (similar to this one) It was the first stuffing I ever enjoyed.
Those wishing to keep carbs in check may want to go this route.
My friend Cara also has a stuffing recipe that would also be a great option. It looks delicious, low carb, and very easy to make. So easy, it may make my dinner table this year.
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How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Mashed Potatoes & Gravy
One of the easiest dishes to make for Thanksgiving is mashed potatoes, but unfortunately, those of us watching our carbs can’t do potatoes.
Not too worry, there are plenty of lower carb options that can sub in for the perfect mashed “fauxtatoes”.
Turnips, rutabagas, or parsnips can be used instead of potatoes, and you can prepare them the same way.
Basic Mashed Fauxtato Recipe
- Peel and boil until veggie of choice is softened
- Rough chop
- Puree* or mash with your favorite unflavored dairy free milk, herbs, and butter or ghee (if not tolerated use olive oil, palm shortening, or refined coconut oil)
*I find it easiest to throw all the ingredients in my Vitamix.
Herbs/spices to include
Keep it simple with salt, pepper, and garlic. You could add sage for a little extra something if you wish.
Cauliflower Works Too
I actually make cauliflower mash all the time. The recipe isn’t all that different. However, I do caramelize onions in butter and saute about a cup of arugula (lends a peppery flavor). If I were making a mash this Thanksgiving, that’s what I would do.
How do you achieve a creamy mash without dairy?
Instead of milk or cream, I use plain yogurt (made from scratch, fermented for 24 hours) The yogurt gives the mash a nice tang, but not too much.
If that sounds too crazy for you or if you’re dairy free, go ahead and use canned coconut milk or coconut cream. Canned coconut milk is probably the healthiest dairy free milk, but it does have a slight taste of coconut.
Dairy Free & Nut Free Option?
If you don’t like coconut or if you can’t do dairy or nuts, you can use your favorite DF milk like flax, pumpkin seed, or out milk. You can also try adding more oil like olive or MCT to achieve a creamy texture.
How To Make Gravy
You know all those delicious drippings from the turkey? Don’t waste it. Make gravy instead!
Start with the roux
A roux is simply fat and a starch or flour. However, if you’re keto, you can make a roux with coconut flour, psyllium husk, or even gelatin. Personally, I’ve been using psyllium husk powder. Same process as directed below, only I like to add the mix to my Vitamix just before serving because it can end up being a bit too gummy.
Gravy Directions
In a skillet, melt 2-4 tbsp of butter or your chosen fat. Palm shortening and refined coconut oil are good dairy free options.
Once melted, add 1-3 tbsp of arrowroot starch* and stir in until you end up with a paste-like consistency.
*Any starch will do, but I think arrowroot is the best. I do not like cornstarch because it’s likely made from GMO corn, and that’s one of the foods our family avoids.
Once your turkey is done, set it aside to rest, so it doesn’t lose its juices. While that’s happening grab the pan with all the turkey drippings and pour it into your roux. (you may want to strain it if you have a lot of solids in the drippings)
Stir the skillet to combine the roux and turkey drippings. It should thicken as you stir. You can always add a bit more starch if needed.
Salt and pepper to taste.
I like to add in a bit of garlic powder too.
That’s it! Easy Peasy.
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Sweet Potatoes/Yams
Sweet potato casserole is another staple on the Thanksgiving table. Although, they really should be on the dessert table based on the amount of sugar and carbs.
When I was a kid, my mom would bake sweet potatoes with apples in a mix of butter and brown sugar. The best part was the marshmallows she topped it off with.
I’ve heard other people will bake a sweet potato mash with a streusel type topping too.
No matter if you’re a streusel or marshmallow family, there are ways to make your sweet potato casserole according to your dietary needs.
For the marshmallow crowd
Store bought marshmallows are pretty much garbage and so far from real food. They’re basically 3 different forms of corn (syrup, starch, dextrose) and artificial ingredients.
Even the “natural” marshmallows typically contain soy, which, like corn, is GMO and not something we want to be eating and definitely not healthy. However, there is a new keto marshmallow that look pretty great!
Best Bet: Make Your Own Marshmallows
I’ve never made my own, but it seems fairly easy to do. Learn how to make your own marshmallows here or watch the video below.
Honey Sweetened Marshmallows (GAPS, Paleo, SCD) from The Urban Poser on Vimeo.
Sweetening Your Sweet Potatoes
Most recipes call for brown sugar and butter. To make these healthier, I’d use maple syrup, but only a couple tablespoons at most. If you want to reduce the sugar, use Lakanto golden monk fruit sugar or Lakanto maple syrup.
If you’re eating dairy, always use grass fed butter in your recipes. If dairy free, you can use a little MCT or refined coconut oil. Palm shortening is a good option too.
For Lower Carb Sweet Potatoes
Those of us eating keto cannot eat sweet potatoes. They’re just too high in carbs. I’ll be using butternut squash, which is still fairly high in carbs, but not as high as sweet potatoes.
If you’re doing marshmallow toppings, try making your own marshmallow fluff with powdered erythritol (Swerve) and a hint of Lakanto maple syrup instead of sugar.
There is a new keto marshmallow you can buy that look pretty fantastic too!
If you want to keep it simple, just grab a bag off Amazon!
If you’re a streusel family and keto, you may want to use a pecan or walnut topping instead.
A combination almond flour and coconut flour may allow you to get that streusel topping without adding too many carbs. It just depends on how low you keep your carbs.
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Rolls
If you’re trying to adapt an old family recipe that uses regular wheat flour (and you’re not counting carbs), cassava flour or sweet brown rice flour may be a good option for you.
Sweet brown rice is a bit sticky like gluten, so you’ll get a really nice texture. Most people like to use a combination of sweet brown rice and another GF flour like sorghum, millet, or buckwheat.
Alternatively, you can always try the all purpose GF mixes you’ll find on the shelves.
My buddy Adrienne AKA Whole New Mom has more great GF baking tips here. Plus, find a list of GF flours and how to use them at Whole Intentions.
My Gluten Free, Dairy Free Dinner Rolls
I came up with this recipe last year, and they were a huge hit.
This year, I’ll have to create a new recipe that aligns with our new keto diet. I’m thinking of incorporating cauliflower mash or almond flour instead of the tapioca starch. TBD
Ingredients
- 1 cup tapioca flour (starch)
- 1/4 – 1/3 cup coconut flour
- 1 teaspoon sea salt
- 1/2 cup warm water
- 1/2 cup olive oil
- 1 large egg
Directions
- Combine all ingredients adding coconut flour last. Add in coconut flour slowly until you can get a shapeable dough. The more coconut flour the denser your roll will be.
- Roll dough into balls
- Bake on 350 about 20-25 minutes
- Drizzle with olive oil and sprinkle with salt after they’re done baking. (important step)
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Mac & Cheese
Never to fear. You can still have mac and cheese on a restricted diet. You can either buy a boxed GF macaroni noodle like these from Banza made of chickpea flour.
If you really want a healthy mac and cheese that is also lower carb, you gotta use veggies. Your best bet is probably going to be zoodles or another spiralized vegetable like sweet potato, carrot, or squash. (or combination of them all)
Although, I guess you’ll end up with cheesy spaghetti, but you could always make your zoodles extra small or dice the veggies instead of spiralizing them. I’ve made a cheesy cauliflower rice that my kids enjoyed too.
Dairy Free Cheese Sauce
For the cheese, you can always use Daiya shredded cheese, but we’re making a healthy mac and cheese. To me, Daiya cheeses are delicious but they’re highly processed, which makes them not so healthy.
To make your own cheese, you can either use raw cashews or squash. Don’t worry. They’re both pretty tasty! (I’ll be sharing my own recipes for DF cheese in a couple days, so come back soon or subscribe to my email list and I’ll let you know once they’re available)
To make your mac and cheese just cook your veggies until they reach desired texture. You can bake, saute, or steam them. Then just add in your cheese sauce.
You may want to add a little more oil or butter/ghee (if tolerated) if your sauce is too thick.
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Cranberry Sauce & Green Bean Casserole
I’ve never made the final 2 dishes, so I’ll be brief here and once again direct you to my friend Cara. She has recipes and tips for both of these dishes on her blog.
- Whole Berry Cranberry Sauce In The Slow Cooker (GAPS, Paleo)
- Gluten-Free Green Bean Casserole (GAPS, Paleo)
Watch The Sugar In Cranberry Sauce
Cranberry sauce can quickly get very sweet, which is not so good if you’re counting carbs or on keto. To make a keto cranberry use plain water instead of the orange juice that most recipes call for.
Add a bit of orange zest to achieve the hint of orange flavor. You might try using an Orange Zevia soda.
For sweetness, I’d use a combination of sugar free sweeteners. 2-4 droppers of stevia extract, 4-8 drops of monk fruit extract, and a 1-3 tsp of Lakanto maple syrup. Feel free to add more until desired sweetness is reached.
Liquid sweeteners are easier to work with, but if all you have is erythritol or xylitol those will work too.
Check out this keto cranberry recipe for more.
Don’t Forget About The Pie!
Obviously, this would not be a very good article if it didn’t include tips on how to make a special diet-friendly pumpkin pie.
Because my son with autism also needs to limit high oxalate foods, my pumpkin pie is actually a butternut squash pie. Feel free to swap out a can of pumpkin for the squash.
The nut butter is key to help overcome that squash flavor. My family ate this up and literally licked their plates clean!
Pumpkin Pie Recipe
Filling (blend all ingredients)
- 1 pack of frozen butternut squash (cooked in almond milk until soft)* could use canned squash or pumpkin
- 2 eggs
- 1 tsp nutmeg, cinnamon, allspice, ginger, salt
- 1 tsp vanilla
- 2 tbsp maple syrup
- 1-2 tbsp of almond butter
- 1-2 tbsp of coconut flour (or other GF flour-may need to double if not using coconut) *if too thick add a bit of almond milk
CRUST
- Smashed walnuts, 2 tbsp palm shortening (I like Nutiva) 1-2 tbsp of maple syrup
- melt shortening and mix with nuts and syrup
- press into pie dish -bake at 350 for about 10-15 minutes
- then add pie filling
Adapting the recipe to meet other restrictions
Egg Free The eggs really aren’t necessary for a good pumpkin pie. Just add a few tablespoons of your favorite dairy free milk, and maybe a couple tablespoons of arrowroot or tapioca.
Extra nut butter may do the trick too, but I’ve never tried that.
Nut Free
Swap out almond milk for your DF milk of choice. Use unsweetened so you can control how much sugar goes into your pie.
With the nut free crust, try this recipe from the Minimalist Baker.
How To Create A Delicious Gluten Free, Dairy Free, or Keto Thanksgiving
Don’t Forget What The Day Is All About
No matter what special diet you’re on. I hope these tips will help make your Thanksgiving dinner a success. Don’t forget what this day is really all about.
While you’re amidst the hustle of cooking, take a minute here and there to look around and appreciate all the wonderful things in your life!
If you have specific questions or suggestions on how to adopt another recipe not listed, feel free to reach out via email ([email protected]) or send me a DM on Instagram
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