11 Healthy Holiday Food Choices
Holiday season is the season that’s almost always synonymous with parties, eating, and rich, fatty foods.
Having fun and not stressing out so much about your diet during the holidays is perfectly okay, however, if you want to stick to healthy eating during the holidays, and you think it’s not possible - I’m here to tell you it is. There’s no reason you should skip meals during holidays - instead, you can make a healthy holiday meal and bring it to the holiday gathering.
You can still enjoy the holiday season without compromising your diet. Making healthy choices is the key to enjoying a tasty and fulfilling holiday.
There are also many healthy foods that aren’t fruits and vegetables. If you want to see tasty foods that are not only raw fruits and veggies (but those can be super delicious, too!), keep reading.
Healthy Holiday Food Choices
Green beans
Green beans are popular during holidays, and they’re very healthy! They’re high in vitamin K, and contain calcium.
There are many ways you can make them - boil them, grill them, bake them, etc. You can even make a healthy green bean casserole.
Here’s a tasty meal idea that can work for the holiday season, it’s very healthy and easy to make!
Ground Turkey, Green Beans & Sweet Potato
474 calories
Ingredients
4 oz Ground turkey, 93% lean, raw - 172 calories
1 Potato, sweet, medium, 5 inches - 112 calories
2 cups Green beans - 78 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
1 Red pepper flakes, dash - 0 calories
Instructions
Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.
Spray a pan with an oil spray. Add in garlic. (1/3 Tbsp = 1 tsp) .
Stir turkey beef until no longer pink, ~8 minutes on medium heat.
Add green beans for another 5 minutes. Add in seasonings.
Serve with avocado on side.
No meat? Use beans. No dairy? Use oil instead of an oil spray.
Brussels sprouts
One of my favorite healthy holiday foods are brussels sprouts! They’re super delicious, healthy, and go well with so many different kinds of meat and protein. You can eat them as a side dish, or make a main dish out of them.
Here’s an easy and healthy recipe that includes brussels sprouts and is perfect for the holidays.
Brussels and Chicken
446 calories
Ingredients
1 Tbsp Olive oil (Tbsp) - 119 calories
2 cups Brussels sprouts - 112 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories
1 Garlic salt, dash - 0 calories
Instructions
Cube chicken. Cut off Brussels’ hard ends & halve each one.
Add oil to the pan.
Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.
Top with Parmesan & seasonings.
No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.
Mac & Cheese
Yup, you read that right! Even mac & cheese can be healthy! How? Well, the best way is to swap the ‘mac’ part with cauliflower. Okay, okay, I know it’s not the same. However, it has a very similar taste to mac & cheese, it’s healthier, and it’s a great side dish to holiday meals - your family and friends will love it.
Cauli Mac & Cheese
342 calories
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
¼ cup Cheese, Parmesan, grated (cups) - 86.25 calories
1 Garlic salt, dash - 0 calories
Instructions
This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
Spray pot with an oil spray.
Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
Add in the rest of the ingredients, stirring continuously.
Make sure whole pot contents is heated through, serve immediately.
Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
One Pot Meals
One of my favorite kinds of foods are one pot meals. Why? They’re very easy to make, require less clean-up afterwards as they only require one pot, and if you have a large pot, they can be great for holiday eating.
Plus, there are so many healthy dishes you can make as one pot meals. Here’s one example.
One Pot Holiday Meal
499 calories
Ingredients
4.8 oz Chicken breast, boneless, skinless, raw - 152 calories
¾ cup Green beans - 29.25 calories
½ Potato, sweet, medium, 5 inches - 56 calories
¾ cup Brussels sprouts, shaved - 42 calories
2 Uncured bacon, slice - 88 calories
½ cup Corn, canned - 62.5 calories
1 Tbsp Fried onions - 22.5 calories
1 Tbsp Pecans (Tbsp) - 47 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Poke holes in top & bottom of potato. Microwave for 3 minutes on each side if microwaving half the potato, or 4 minutes on each side if microwaving full potato. Once cooked, slice into bite-sized pieces.
Cut bacon into small pieces with kitchen shears. Cut off Brussels’ hard ends & halve each one, unless buying Brussels pre-shaved or chopped (totally fine!). Cube chicken.
Add bacon to pan. Cook on lowest heat, stirring occasionally, ~5 minutes, until mostly cooked through.
Add in brussels and chicken for another 5 minutes.
Add in green beans, corn, and potato pieces for another 3 minutes.
Remove from heat, and top with fried onions, pecans, and seasoning.
No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer. No bacon? Use turkey or soy bacon, or additional nuts.
Protein & Veggies
There are tons of winter veggies you can make with any protein, and they’d be great for holiday meals! Here is one combination that I love.
Turkey Burger With Winter Vegetables
467 calories
Ingredients
1 cup Brussels sprouts - 56 calories
2 cups Squash, butternut, chunks, fresh (uncooked) - 126 calories
¼ cup Guacamole - 105 calories
1 Burger patty, turkey (fresh or frozen) - 180 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Preheat oven to 425 degrees
Line baking sheet with parchment paper & spray with an oil spray
Bake turkey burger, squash chunks, and Brussels sprouts (cut off ends and slice in halves) for 25 minutes, flipping burger over and mixing around veg at 15 minutes
Top with seasonings once cooked and dip in guac on the side
Charcuterie Boards
Enjoy some healthy holiday eating with a classic charcuterie board to get an extra dose of protein and healthy carbs into the mix.
Thanksgiving Cheeseboard
449 calories
Ingredients
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
⅛ cup Cranberry Sauce - 55 calories
⅛ cup Nuts - 100 calories
1 oz Cheese, Brie - 80 calories
1 cup Grapes, red - 104 calories
Instructions
I’m using fig & olive crackers from Trader Joe’s here – but use any whole grain cracker you can find!
Arrange on plate.
No dairy? Use meats, e.g. prosciutto, salami. Gluten free? Use gluten-free crackers.
Healthy Winter Bowls
Another great idea for the holiday season is winter bowls. What makes them great for less formal family gatherings is that you can easily customize the ingredients to everyone’s liking. Here’s an idea for a winter bowl.
Tahini Winter Bowl
509 calories
Ingredients
½ Potato, sweet, medium, 5 inches - 56 calories
¼ cup Rice, brown, cooked - 60 calories
1 cup Leafy greens, kale, raw - 15 calories
1 cup Cabbage, shredded - 22 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
2 Tbsp Red wine vinegar (Tbsp) - 6 calories
1 Salt, dash - 0 calories
2 Tbsp Dressing, Tahini - 160 calories
Instructions
Cook rice as instructed on package.
Cut chicken into small pieces.
Spray a pan with an oil spray. Cook chicken for ~8 minutes on low-medium heat, until cooked through.
Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side. Let cool and chop into bite-sized pieces.
Combine all ingredients.
Top with dressing, seasoning, and tahini.
No chicken? Use fish, tofu, or beans.
Eggs & Veggies
This obviously isn’t a traditional holiday food, and it won’t make it to your dinner table or buffet table, but if you have your friends or family over for breakfast or brunch during the holidays, you can make eggs and winter veggies.
Winter Veg Fried Eggs
245 calories
Ingredients
1 cup Brussels sprouts - 56 calories
1 cup Carrots, baby - 45 calories
2 Egg, large - 144 calories
1 tsp Hot sauce (tsp) - 0 calories
Instructions
Spray pan with oil spray. Cut off thick end of Brussels sprouts and cut them in half. Stir-fry for about 10 minutes, stirring occasionally
Add in carrots for another 5 minutes
Move veggies to the side of the pan, and crack in eggs. Fry to desired consistency
Traditional holiday meal
If you like traditional holiday meals, here’s a healthier version!
Easy Holiday Meal
551 calories
Ingredients
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
½ Cucumber, medium - 21 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Pecans (Tbsp) - 47 calories
¼ cup Cheese, Parmesan, shaved (cups) - 83.25 calories
1 Roll, whole wheat - 120 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
¼ cup Broth, chicken or beef (cups) - 8.75 calories
Instructions
To make chicken:
Add broth to a small pan, and add in chicken, and cover with a lid. (The broth keeps the chicken from drying out).
Cook chicken on medium-low heat, for ~6 minutes.
Flip chicken over, and cook for another ~6 minutes, until chicken has cooked through.
To make a side salad:
Combine spinach, cheese, pecans, and dressing.
To assemble:
Slice cucumbers.
Place chicken, roll, salad, and cucumbers on a plate, and enjoy!
Notes: No chicken? Use tofu. No dairy? Use more nuts and oil for the dressing. No nuts? Use seeds.
Meat & “Potatoes”
This is another recipe where we substitute potatoes for cauliflower, but it’s so delicious! You can also add sour cream in the end for an extra punch.
Meat & (Cauli) Potatoes Casserole
305 calories
Ingredients
2 cups Mashed cauliflower, frozen - 100 calories
3 oz Meatballs, turkey - 180 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories
1 Basil, dash - 0 calories
1 Oregano, dash - 0 calories
Instructions
Preheat oven to 400 degrees
This recipe works best when making 2-3 servings
Cook mashed potatoes and meatballs as instructed on packages
Spray casserole dish with an oil spray
Mix all ingredients & add to casserole dish
Bake for 20-25 minutes – until you see some browning on the top
Note: I love the Trader Joe’s frozen mashed cauliflower, but if you don’t have a Trader Joe’s by you, try Green Giant or Birds Eye brands (available at most grocery stores)
Healthy Eating Tips For The Holidays
Think about portions
Think about portion control when putting food on your plate. You don’t want to overeat just because the food looks good. Either choose a few foods and put a normal amount of those on your plate or get small portions of everything if you want a variety.
Eat more veggies
While turkey and mac & cheese or mashed potatoes are probably what you’re looking forward to the most, don’t forget to eat the veggies as well! You want to get those nutrients in.
Eat protein
Protein is not only good for you, but it also makes you feel full.
Make healthy swaps
If you’re the one that’s cooking, or if you’re bringing a dish, make healthy swaps, like some of the ones I already mentioned (cauliflower instead of potatoes). Those small changes can help you eat healthily.
Take alcohol into consideration
Don’t forget that alcohol has lots of calories. It’s perfectly fine to take a glass or a few to celebrate, but be mindful of the calories it has.
Eat everything in moderation
You don’t have to skip the dishes that look good, and you’re craving just because they’re not the healthiest. Instead, eat more of the healthy stuff, and get the unhealthy stuff in moderation. This is a sure-fire way of reducing stress.
Eat balanced meals
Try to balance your meals and include all food groups.
Eat lighter meals before big meals
If you’re going to someone’s house for a big holiday dinner, try to eat a lighter lunch, if you know you’ll eat a lot during dinner.
Eat slowly
Chewing slowly will help you realize when you’re full, plus, it’s better for digestion.
Start with veggies
Start your meal with veggies, so you fill yourself up a bit with them. That way, you won’t be starving when you get into the unhealthy stuff.
Don’t stand next to the food
If you can, avoid standing next to the food. It will just make you think you’re still hungry, even after you’re full.
Don’t stress too much
The final tip is to relax and don’t stress too much. Try to eat healthy when possible, try to balance your meals, but know that it’s perfectly okay to eat something unhealthy every now and then, and holidays are the best time for it. Make sure you’re filling your body with the nutrients it needs and the food that makes you happy and feel good, but if you also get something less healthy on the side, that’s totally fine. Enjoy the quality time you have with your loved ones and find healthy ways of reducing stress.