Gut-Friendly Thanksgiving Recipes Everyone Will Love

Thanksgiving dinner is famous for being delicious… and infamous for how it makes us feel afterward. Between heavy cream, buttery sides, and sugary desserts, it’s no wonder so many people feel bloated, sluggish, and uncomfortable by the end of the night.

The good news? With a few simple swaps, you can make Thanksgiving dishes that are just as cozy and crowd-pleasing—but much easier on your gut. Here are four gut-friendly recipes everyone at the table will love.

Roasted Garlic + Cauliflower Mash

(Swap for heavy mashed potatoes)

Why it’s gut-friendly: Cauliflower is high in fiber and lighter than starchy potatoes. Olive oil replaces heavy cream, so you still get the creaminess without the dairy overload.

Ingredients (6 servings):

• 2 heads cauliflower, chopped
• 3 garlic cloves, roasted
• 2 tbsp olive oil
• ¼ cup unsweetened almond or oat milk
• Salt + pepper to taste
• Chives for garnish

Directions:

1. Steam cauliflower until fork tender.
2. Add cauliflower, garlic, olive oil, and almond milk to a food processor. Blend until creamy.
3. Season with salt + pepper, garnish with chives, and serve warm.

Gluten-Free, High-Fiber Stuffing

(Swap for traditional bread-heavy stuffing)

Why it’s gut-friendly: Using quinoa and veggies instead of bread keeps it gluten-free, high in fiber, and much lighter on digestion.

Ingredients (6 servings):

• 2 cups cooked quinoa
• 1 cup celery, diced
• 1 cup onion, diced
• 1 cup mushrooms, chopped
• 1 cup carrots, diced
• 2 tbsp olive oil
• 1 tsp sage
• 1 tsp thyme
• 1 tsp rosemary
• ½ cup low-sodium vegetable broth
• Salt + pepper to taste

Directions:

1. Heat olive oil in a skillet. Sauté onion, celery, carrots, and mushrooms until soft.
2. Stir in quinoa, broth, and herbs. Simmer for 5 minutes.
3. Transfer to a baking dish and bake at 350°F for 20 minutes until lightly crisp.

Maple Roasted Brussels Sprouts + Cranberries

(Add a fiber + antioxidant powerhouse to the table)

Why it’s gut-friendly: Brussels sprouts are full of fiber and antioxidants. Cranberries add a seasonal touch with gut-supporting polyphenols.

Ingredients (4 servings):

• 4 cups Brussels sprouts, halved
• 1 cup fresh cranberries
• 2 tbsp olive oil
• 1 tbsp pure maple syrup
• Salt + pepper to taste

Directions:

1. Toss Brussels sprouts and cranberries with olive oil, maple syrup, salt, and pepper.
2. Spread on a baking sheet.
3. Roast at 400°F for 25 minutes, stirring halfway through, until golden and slightly caramelized.

Pumpkin Chia Pudding

(Swap for heavy pumpkin pie)

Why it’s gut-friendly: Pumpkin is fiber-rich and soothing for digestion, while chia seeds provide prebiotic fiber and omega-3s. Dairy-free milk keeps it light.

Ingredients (4 servings):

• 1 cup pumpkin puree (unsweetened)
• 2 cups almond or oat milk
• ½ cup chia seeds
• 2 tbsp maple syrup
• 1 tsp pumpkin pie spice
• 1 tsp vanilla extract

Directions:

1. In a bowl, whisk pumpkin, almond milk, maple syrup, pumpkin pie spice, and vanilla.
2. Stir in chia seeds. Cover and refrigerate overnight.
3. Serve chilled, topped with coconut whipped cream or crushed pecans.