On Thanksgiving, the turkey gets all the attention, but most of us live for the sides. According to Campbell’s annual State of the Sides Report 2023, more than two-thirds of Americans prefer side dishes to the entrée, and while mashed potatoes are the reigning favorite, stuffing or dressing comes in hot, in second place.

Why does the customary bread, vegetable, and butter accompaniment to turkey have two names? When cooked inside the bird’s cavity, it’s called stuffing, but when cooked in a separate dish outside the bird, it’s called dressing, according to the Food Network. The Centers for Disease Control and Prevention (CDC) recommends the latter cooking method since heating stuffing inside a turkey (or any bird) increases the risk of foodborne diseases such as salmonella.

Even without the danger of food illness, stuffing isn’t the healthiest Christmas meal — and it’s off-limits if you’re on a low carb diet like keto. While certain veggies, such as onions and celery, are included in stuffing, classic recipes ask for many sticks of butter and some refined bread. Butter is high in saturated fat, a nutrient that should be consumed in moderation. According to USDA data, one tablespoon (tbsp) of butter already takes you over halfway there, at 7 g, and the American Heart Association recommends limiting saturated fat to no more than 13 g per day based on a 2,000-calorie-a-day diet.

White bread cubes, whether baguette, French bread, brioche, challah, or even cornbread, lack one crucial nutrient: fiber. Without fiber to delay digestion, these carbohydrates break down fast and can cause blood sugar spikes. Stuffing may also be heavy in salt; USDA estimates that one cup of homemade stuffing has 942 milligrams (mg) of sodium.

Replacing refined white bread with whole-grain bread and utilizing low-sodium broth or stock will transform your Thanksgiving stuffing. Scroll down for five unique and nutritious stuffing recipes to try if you want to add a healthier touch, have visitors with particular dietary needs, or are inspired to spice up the conventional meal this year. Each is packed with nutrient-dense foods and can be made in about 30 minutes.

We’ve got a low carb stuffing recipe, a gluten-free stuffing recipe, a vegan or vegetarian stuffing recipe, and even a pizza stuffing recipe. Serve one or all of these, and you’ll have a new Thanksgiving or holiday tradition!

P.S.: Stuffing isn’t only for Thanksgiving! These recipes may also be used to stuff hollowed-out squash or bell peppers, so be creative.

1. Cauliflower Spinach Curry Stuffing

Cauliflower is a low carb powerhouse. It may be mashed like potatoes, made into pizza dough, cut into rice-like bits, or used as a bread replacement in stuffing dishes. According to the U.S. Department of Agriculture, a half-cup of cooked cauliflower has only 2.5 grams of carbohydrates and can take on any taste. It may be cooked on the stovetop in approximately 10 minutes, freeing up oven space for turkey or other meals.

Ingredients

• 2 tbsp extra-virgin olive oil
• One sweet onion, sliced
• Two cloves garlic, minced
• 2 tsp grated ginger
• One head cauliflower, finely chopped
• 2 tsp curry powder
• ¼ tsp kosher salt
• 2 cups spinach leaves
• ¼ cup raw, unsalted almonds, chopped, for garnish

Directions

1. Melt butter in a large cast-iron skillet or nonstick skillet over medium-high heat. Combine the olive oil, onion, garlic, ginger, and cauliflower in a mixing bowl. Sprinkle curry powder and salt over veggies and cook, turning regularly, for 9-10 minutes, or until cauliflower is tender-crisp and onions are browned.
2. Cook until the spinach leaves are barely wilted, about 1 minute. Remove from the heat and garnish with almonds.

Nutrition Facts

Amount per serving

SERVING SIZE 1 cup

• CALORIES: 137
• TOTAL FAT: 9g
• SATURATED FAT: 1.2g
• PROTEIN: 4g
• CARBS: 12g
• FIBER: 3.9g
• SUGAR: 4.7g
• ADDED SUGAR: 0g
• SODIUM: 92mg

2. Winter Squash and Fruit Stuffing with Maple Mustard Dressing

USDA data shows butternut squash has more than 6 grams of fiber per cup and is a fantastic source of vision-boosting vitamin A. According to the Cleveland Clinic, pomegranate seeds, or arils, add natural sweetness, crunch, and antioxidants. This dish may be made ahead of time and refrigerated overnight. Before serving, allow the stuffing to come to room temperature. It tastes even better the next day once the dressing flavors have saturated the cooked vegetables and quinoa.

Ingredients

• 4 cups cooked butternut squash, cubed
• 3 cups cooked Brussels sprouts, halved
• 2 cups cooked quinoa
• ½ cup pomegranate seeds
• ¼ cup raisins
• ¼ cup toasted walnuts chopped
• 2 tbsp extra-virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• ¼ tsp kosher salt

Directions

1. Combine butternut squash, Brussels sprouts, quinoa, pomegranate seeds, raisins, and walnuts in a large mixing basin. Place aside.
2. Whisk together olive oil, apple cider vinegar, maple syrup, dijon mustard, and salt in a small basin. Drizzle the dressing over the veggies and toss to coat.

Nutrition Facts

Amount per serving

SERVING SIZE 1 cup

• CALORIES: 208
• TOTAL FAT: 7g
• SATURATED FAT: 0.9g
• PROTEIN: 6g
• CARBS: 34g
• FIBER: 7.8g
• SUGAR: 9.8g
• ADDED SUGAR: 1.5g
• SODIUM: 144mg

3. Lentil Carrot Miso Stuffing

Black lentils, also known as beluga lentils, are tiny, black lentils that may retain their form after boiling. According to the USDA, black lentils, like other lentils, are a great plant-based protein source that is also high in fiber. A citrusy miso dressing coats these lentils. This recipe tastes best after chilling in the fridge for a few hours to enable the lentils to soak up the dressing’s flavors.

Ingredients

• 2 cups cooked black (beluga) lentils
• One large carrot, shaved into ribbons
• ½ medium red onion, sliced
• 2 tbsp sesame oil or olive oil
• One lemon, juiced
• 1 ½ tsp miso paste
• Two green onions, sliced, for garnish

Directions

1. Toss lentils, carrots, and red onions together in a large mixing basin. Place aside.
2. Whisk together sesame oil, lemon juice, and miso paste in a small bowl using a fork. Drizzle over the lentil mixture and stir to incorporate. Garnish with green onion and refrigerate for at least 1 hour before serving.

Nutrition Facts

Amount per serving

SERVING SIZE ½ cup

• CALORIES: 129
• TOTAL FAT: 5g
• SATURATED FAT: 0.7g
• PROTEIN: 6g
• CARBS: 16g
• FIBER: 5.7g
• SUGAR: 2.8g
• ADDED SUGAR: 0g
• SODIUM: 213mg

4. Roasted Brussels sprouts Carrot Lentil Stuffing

In any stuffing recipe, replacing cubes of bread with cubes of firm tofu will increase the protein and eliminate refined carbohydrates. According to USDA estimates, a 1/2 cup of firm tofu contains roughly 22 grams of protein and is a good source of bone-building calcium. Tofu is combined with roasted vegetables for a sweet, caramelized flavor, and then drizzled with balsamic vinegar and sprinkled with Parmesan cheese for a touch of acid and umami characteristics.

Ingredients

• 2 cups Brussels sprouts, sliced in half
• One 14-oz package of firm tofu, cubed
• Two large carrots, sliced
• 3 tbsp extra-virgin olive oil, divided
• 2 cups brown lentils, cooked
• 2 tbsp balsamic vinegar
• ¼ cup grated Parmesan cheese, for garnish (optional)

Directions

1. Preheat the oven to 375°F and prepare two baking pans with foil.
2. Place the Brussels sprouts and carrots on a baking sheet lined with parchment paper and sprinkle with two tablespoons of olive oil. Gently toss to coat evenly. Place the tofu on a second baking sheet and sprinkle with one tablespoon of olive oil, gently tossing to coat. Bake for 20 to 25 minutes or until the veggies are roasted, and the tofu is browned. Allow to cool slightly.
3. Combine Brussels sprouts, tofu, carrots, and lentils in a large mixing basin. Drizzle with balsamic vinegar and, if used, Parmesan cheese. Toss until everything is properly blended.

Nutrition Facts

Amount per serving

SERVING SIZE 1 cup

• CALORIES: 220
• TOTAL FAT: 11g
• SATURATED FAT: 1.5g
• PROTEIN: 14g
• CARBS: 20g
• FIBER: 7.8g
• SUGAR: 3.7g
• ADDED SUGAR: 0g
• SODIUM: 179mg

5. Mediterranean Vegetable Pizza Stuffing

This nutrient-dense recipe tastes like a slice of Mediterranean vegetable pizza. It’s packed with oregano, basil, salty olives, and roasted tomatoes. Best of all, it can be made entirely in a cast-iron skillet (or any other pan), which studies have shown releases iron into your meal, improving your iron levels, which is essential if you run short on iron.

Ingredients

• 1 tbsp extra-virgin olive oil
• One sweet onion, diced
• One medium eggplant, diced into cubes
• 1 tsp cumin
• 1 tsp oregano
• ¼ tsp red pepper flakes (optional)
• One red bell pepper, diced
• One yellow bell pepper, diced
• One medium tomato, diced
• ½ cup green olives, sliced
• Fresh basil leaves for garnish

Directions

1. Heat a cast-iron skillet or a nonstick skillet over medium-high heat. Stir in the olive oil, onion, and eggplant, then season with cumin, oregano, and red pepper flakes. Cook, stirring regularly, for 5 minutes or until the onion is transparent and the eggplant is slightly browned.
2. Cook until the bell peppers, tomato, and olives are soft, about 5 to 7 minutes more. Remove from the heat and top with fresh basil leaves.

Nutrition Facts

Amount per serving

SERVING SIZE 1 cup

• CALORIES: 89
• TOTAL FAT: 3g
• SATURATED FAT: 0.5g
• PROTEIN: 2g
• CARBS: 14g
• FIBER: 4.3g
• SUGAR: 7.2g
• ADDED SUGAR: 0g
• SODIUM: 197mg

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