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The Best Keto/Sugar Free Thanksgiving Dinner for Healthy Families

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The first year I hosted Thanksgiving after my husband was diagnosed with Type 2 diabetes and put on blood pressure and cholesterol medicine, I felt scared to plan the menu. I wanted a table full of family favorites, but I also wanted him to feel safe, included, and not watched with every bite. Little by little, I started turning our holiday dishes into keto friendly, low sugar recipes so no one felt deprived and he did not feel like the “patient” at the table. Ready for the Best Keto/Sugar Free Thanksgiving Dinner?

This guide pulls those recipes together into one clear Thanksgiving Dinner Guide Recipes plan. You will find a full menu, with appetizers, main dishes, alternative main options, sides, breads, desserts, and even cocktails, all with sugar conscious swaps and several naturally low carb choices.

How to Plan a Stress-free Keto/Sugar Free Thanksgiving Dinner

A Thanksgiving table can hold both comfort and care. You can honor family traditions, protect blood sugar, and still send everyone back for seconds. The key is planning the menu in a way that feels generous, not restrictive.

When I started adjusting our own holiday meals after my husband’s Type 2 diabetes diagnosis, I learned that the menu itself does most of the work. If you plan for balance, no one has to count carbs out loud at the table. The choices are already there.

Balancing Classic Comfort Food With Keto and Low Sugar Swaps

Real life Thanksgiving includes people who love their old favorites and people who need to watch every gram of sugar. A good menu respects both. Instead of “all or nothing,” think “classic plus smart swap.”

A simple way to do this is to pair each heavier, higher carb dish with at least one lighter or lower sugar option. The plate stays full, the table looks abundant, and guests can build a meal that fits their needs.

Here are easy pairing ideas that fit well with keto and low sugar recipes:

  • Turkey and gravy: Keep the turkey as the main star, roasted with herbs and butter. Pair it with a rich, low carb gravy and a low sugar cranberry sauce instead of a jar packed with corn syrup.
  • Mashed potatoes and stuffing: Serve a small dish of classic mashed potatoes or stuffing, but right beside them, offer cauliflower mash, roasted Brussels sprouts, or a sausage and herb stuffing made with keto bread.
  • Dinner rolls: If your family loves rolls, you can still serve them. Add a basket of almond flour or coconut flour keto rolls so guests who count carbs have a safe choice too.
  • Sweet casseroles: For dishes like sweet potato casserole or candied yams, offer a non-sweet vegetable side next to it, such as green beans with almonds or roasted carrots with olive oil and herbs. Use portion control for the sweet dish and pile the plate with veggies.
  • Desserts: Alongside a traditional pie, include a low sugar pumpkin cheesecake, crustless pie, or a berry dessert sweetened with allulose or monk fruit. People can take a small slice of the classic, then fill out their dessert plate with the lighter option.

A simple way to think about it is with a 2-to-1 or 3-to-1 ratio:

  • For every one high carb side, plan two or three low carb or no sugar added sides.
  • For every classic dessert, plan at least one keto or low sugar dessert.

Here is a quick planning snapshot you can use as a guide.

Classic ItemLower Carb / Low Sugar Partner
Mashed potatoesCauliflower mash, roasted broccoli, or sautéed greens
StuffingKeto bread stuffing or extra turkey and veggies
Sugary cranberry sauceHomemade low sugar cranberry sauce
Sweet potato casseroleHerb roasted vegetables or green bean sides
Regular rollsKeto rolls or no bread with more protein and veggies
Traditional piesLow sugar cheesecake or crustless pumpkin dessert

When you plan this way, you never have to tell anyone what they “cannot” eat. You can simply say, “We have classic options and lower sugar options. Build the plate that works for you.” For someone with diabetes, that quiet support can feel like a gift.

Thanksgiving Appetizer Recipes To Start the Meal Right

Appetizers set the tone for the whole Thanksgiving meal. When you have family members watching carbs, sugar, blood pressure, and cholesterol, those first bites matter. You want everyone to snack, relax, and feel welcome without sending blood sugar on a roller coaster.

These appetizers focus on healthy fats, quality protein, and lower carb choices. They are rich enough to feel festive, but balanced enough to keep hunger in check until the main meal is ready.

Keto Friendly Thanksgiving Charcuterie Board

A charcuterie board is one of the easiest ways to keep everyone happy at once. You can fill it with diabetes friendly, keto focused options and still make it look full and inviting.

Use this as a loose template and adjust amounts to match your guest list.

Ingredients

  • 8 to 10 ounces firm cheese (cheddar, gouda, or manchego), cut into cubes or slices
  • 8 ounces soft cheese (brie, goat cheese, or herbed cream cheese), left whole or in a small bowl
  • 8 ounces cured meats without added sugar (salami, prosciutto, capicola), sliced or folded
  • 1 cup mixed olives, drained (green, black, or marinated)
  • 1 cup nuts (almonds, pecans, or walnuts), unsalted or lightly salted
  • 1 cup fresh berries (raspberries, blackberries, or sliced strawberries), washed and patted dry
  • ½ cup small pickles (cornichons or dill pickles), drained and patted dry
  • ½ cup sliced cucumber rounds or mini bell pepper strips
  • ½ cup low carb crackers or cheese crisps
  • 2 to 3 tablespoons grainy mustard
  • 2 to 3 tablespoons sugar free or low sugar jam (optional, read labels)
  • Fresh herbs, such as rosemary or thyme, for garnish

Instructions

  1. Place the soft cheese on the board first, keeping it in one section so it is easy to reach.
  2. Add the firm cheese around the soft cheese, using small clusters to fill space.
  3. Arrange the cured meats in loose folds or small rolls around the cheese sections.
  4. Place small bowls on the board, then fill them with olives, nuts, mustard, and jam if using.
  5. Tuck pickles, cucumber slices, and bell pepper strips into open spots between the bowls and meats.
  6. Add the berries in small piles, keeping them away from very wet ingredients so they stay fresh.
  7. Fill any remaining gaps with low carb crackers or cheese crisps for crunch.
  8. Garnish with fresh herb sprigs, then serve at room temperature.

For someone with diabetes, you can quietly suggest a plate that focuses on cheese, meats, olives, nuts, and non starchy veggies, with a small spoonful of berries for color and sweetness.

Cranberry Baked Brie (Low Sugar Option)

Baked brie feels indulgent, but it works very well for a lower sugar menu when you control the topping. This version uses a quick cranberry sauce sweetened with a low impact sweetener.

Ingredients

  • 1 wheel brie cheese, 8 to 12 ounces
  • 1 cup fresh or frozen cranberries
  • 2 to 3 tablespoons low sugar sweetener (allulose, erythritol, or monk fruit blend), to taste
  • 2 tablespoons water
  • ½ teaspoon orange zest (optional)
  • ¼ teaspoon ground cinnamon (optional)
  • Pinch of salt
  • 1 tablespoon chopped pecans or walnuts (optional, for topping)

Serving ideas

  • Low carb crackers or seed crackers
  • Sliced cucumber or celery sticks
  • Thin apple slices for guests who can handle a few more carbs

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Place the brie wheel in a small oven safe dish or on a baking sheet lined with parchment.
  3. Use a sharp knife to lightly score the top rind in a crosshatch pattern so the cheese can ooze.
  4. In a small saucepan, add cranberries, sweetener, water, salt, and optional orange zest and cinnamon.
  5. Cook over medium heat, stirring often, until the cranberries burst and the mixture thickens, about 6 to 8 minutes.
  6. Taste the cranberry sauce and adjust sweetness if needed, then remove from heat and let it cool for 5 minutes.
  7. Spoon ½ to ⅔ cup of the cranberry mixture over the top of the brie. Save any extra for serving on the side.
  8. Sprinkle chopped nuts over the cranberry topping if using.
  9. Bake the brie for 12 to 15 minutes, until the cheese feels soft in the center when gently pressed.
  10. Remove from the oven and let it rest for 5 minutes so it is warm but not too runny.
  11. Serve the baked brie with low carb crackers, veggie sticks, and a small plate of thin apple slices for guests who want them.

For those counting carbs closely, a small wedge of brie with extra nuts and only a spoonful of cranberry topping keeps the sugar load modest while still feeling special.

Smoked Salmon Spread With Fresh Herbs

This smoked salmon spread is rich in healthy fats and natural protein. It fits a keto style plan and feels elegant enough for a holiday table.

Ingredients

  • 8 ounces smoked salmon, finely chopped, skin and any brown bits removed
  • 8 ounces cream cheese, softened
  • ¼ cup sour cream or full fat Greek yogurt
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons fresh dill, finely chopped
  • 1 tablespoon fresh chives or green onion, finely chopped
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt, or to taste
  • ⅛ teaspoon black pepper
  • 1 teaspoon capers, drained and chopped (optional)

Serving ideas

  • Sliced cucumber rounds
  • Celery sticks or bell pepper strips
  • Low carb crackers or cheese crisps

Instructions

  1. In a medium bowl, add the softened cream cheese, sour cream or Greek yogurt, and lemon juice.
  2. Mix until smooth and creamy, using a fork or hand mixer.
  3. Stir in the chopped smoked salmon, fresh dill, chives, garlic powder, onion powder, salt, pepper, and capers if using.
  4. Taste and adjust seasoning, adding more lemon, salt, or dill as desired.
  5. Cover the bowl and chill the spread in the refrigerator for at least 30 minutes so the flavors blend.
  6. Transfer the smoked salmon spread to a serving bowl, then garnish with extra dill or chives on top.
  7. Serve cold with cucumber slices, celery sticks, and low carb crackers.

For guests with diabetes, this spread pairs well with crunchy veggies and keeps carbs very low, while still offering a rich, satisfying bite.

Pretzels and Cheese Dip (With a Low Carb Twist)

If you have kids at your gathering, pretzels and cheese dip can feel like a small party all on its own. A classic pretzel bowl works for guests who are not keto, while a creamy low carb cheese dip keeps everyone else happy.

This recipe focuses on a keto friendly cheese dip. You can serve it with regular pretzels for kids and low carb pretzel bites or veggie sticks for others.

Ingredients

  • 4 ounces cream cheese, softened
  • 1 cup shredded sharp cheddar cheese
  • ½ cup heavy cream
  • 2 tablespoons butter
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon paprika
  • ¼ teaspoon salt, or to taste
  • ⅛ teaspoon black pepper
  • 1 to 2 tablespoons water, as needed to thin

Serving ideas

  • Regular pretzels or pretzel bites for kids and higher carb eaters
  • Low carb pretzel bites or almond flour crackers
  • Broccoli florets, cauliflower florets, or sliced bell peppers

Instructions

  1. In a small saucepan, add the cream cheese, heavy cream, and butter.
  2. Heat over low to medium heat, stirring often, until the mixture is smooth and the cream cheese is fully melted.
  3. Stir in the shredded cheddar cheese a handful at a time, stirring constantly until melted and smooth.
  4. Add the garlic powder, onion powder, paprika, salt, and black pepper, then mix well.
  5. If the dip is too thick, add 1 to 2 tablespoons of water, a little at a time, until it reaches a smooth dipping consistency.
  6. Taste and adjust seasoning, adding more salt or spice if needed.
  7. Pour the cheese dip into a heat safe serving bowl and keep it warm over a small warmer or by placing the bowl over a larger bowl of hot water.
  8. Serve the cheese dip with regular pretzels for kids and guests not watching carbs, and offer low carb pretzel bites, almond flour crackers, or raw veggies as a lower carb option.

This simple shift, one shared dip with different dippers, keeps your appetizer spread unified. Everyone feels like they are eating the same food, just in a way that fits their own health needs.

Main Thanksgiving Dishes: Turkey, Ham, and More

For many families, Thanksgiving feels complete when the main dish comes to the table. For us, once my husband started watching his blood sugar and cholesterol, I knew the star of the meal had to be both comforting and safe. Turkey and ham actually work very well with keto and low sugar cooking, as long as you watch the glaze, rubs, and stuffing.

These recipes focus on simple methods, high flavor, and naturally low carb ingredients. They also hold up well for leftovers, which is a bonus if you use Thanksgiving as a meal prep opportunity.

Juicy Spatchcock Turkey With Garlic and Herbs

Spatchcocking sounds fancy, but it is simple. You remove the backbone of the turkey, open it flat, and roast it in one even layer. This helps the meat cook faster and more evenly, which means juicier breast meat and crispy skin at the same time. It is naturally keto, since you only use turkey, fat, herbs, and seasonings.

Ingredients

  • 1 whole turkey, 10 to 14 pounds, thawed if frozen
  • 3 tablespoons olive oil or melted butter
  • 6 cloves garlic, minced
  • 2 tablespoons fresh rosemary, chopped
  • 2 tablespoons fresh thyme, chopped
  • 2 tablespoons fresh parsley, chopped
  • 2 teaspoons kosher salt
  • 1 teaspoon black pepper
  • 1 teaspoon smoked paprika (optional)

Instructions

Preheat the oven to 425°F (220°C) and line a large sheet pan with foil or parchment.

Pat the turkey dry with paper towels, including the cavity.

Place the turkey breast side down on a sturdy cutting board.

Use kitchen shears to cut along one side of the backbone from tail to neck.

Cut along the other side of the backbone and remove it, saving it for stock or gravy.

Flip the turkey so the breast side faces up, then press firmly on the breastbone to flatten the bird.

Tuck the wing tips behind the breast so they do not burn.

In a small bowl, mix olive oil or melted butter, minced garlic, rosemary, thyme, parsley, salt, pepper, and smoked paprika.

Rub the herb mixture all over the turkey, including under the skin on the breast and thighs when possible.

Place the spatchcocked turkey on the prepared sheet pan, skin side up.

Roast for 45 to 60 minutes, depending on size, until a thermometer in the thickest part of the breast reads 160°F and the thigh reads 175°F.

Rotate the pan halfway through cooking if your oven has hot spots.

Remove the turkey from the oven and tent loosely with foil.

Let the turkey rest for 20 to 30 minutes so the juices settle.

Carve by separating the legs and thighs, then slicing the breast meat across the grain.

Serve with low carb sides and enjoy the very juicy, naturally keto turkey.

Herb Buttered Cheesecloth Turkey (Extra Moist and Tender)

If you worry about dry turkey, the cheesecloth method is very forgiving. You soak cheesecloth in herb butter, drape it over the turkey, and roast. The buttered cloth slowly bastes the meat and protects the skin, so you get moist meat and even browning, without any sugary rubs.

Ingredients

  • 1 whole turkey, 12 to 16 pounds, thawed if frozen
  • 1 cup unsalted butter, softened
  • 4 cloves garlic, minced
  • 2 tablespoons fresh sage, finely chopped
  • 2 tablespoons fresh thyme, finely chopped
  • 2 tablespoons fresh rosemary, finely chopped
  • 2 teaspoons kosher salt, plus extra for the cavity
  • 1 teaspoon black pepper
  • 2 cups low sodium chicken or turkey broth, no sugar added
  • 1 piece cheesecloth, large enough to cover the turkey, folded in layers

Instructions

Preheat the oven to 325°F (165°C) and place a rack in a large roasting pan.

Pat the turkey dry inside and out with paper towels.

Season the cavity with a light sprinkle of salt and pepper.

In a bowl, mix softened butter, garlic, sage, thyme, rosemary, salt, and pepper.

Loosen the skin over the breast and thighs with your fingers.

Rub some herb butter under the skin, then spread the rest over the outside of the turkey.

Place the turkey breast side up on the rack in the roasting pan.

Add the broth to the bottom of the pan.

Fold the cheesecloth into a thick layer, then soak it in any remaining melted butter in the bowl or a bit of extra butter, until fully saturated.

Drape the butter soaked cheesecloth over the turkey to cover the breast and most of the thighs.

Place the turkey in the oven and roast, basting the cheesecloth and exposed parts of the turkey with pan juices every 30 to 40 minutes.

Plan for about 13 to 15 minutes of cook time per pound, checking with a thermometer rather than the clock.

About 45 minutes before the turkey is done, carefully remove the cheesecloth with tongs.

Continue roasting until the breast reaches 160°F and the thigh reaches 175°F, and the skin turns golden brown.

Remove the turkey from the oven and tent loosely with foil.

Let it rest 20 to 30 minutes before carving to keep it moist and tender.

Use the pan juices for a low carb gravy instead of a sugary glaze.

Simple Roasted Turkey Breast for Smaller Gatherings

For a couple or small family, a whole turkey can feel like too much. A bone in turkey breast offers plenty of protein, cooks faster, and slices easily. It is also a good choice for diabetics and anyone who likes leaner meat.

Ingredients

  • 1 bone in turkey breast, 3 to 6 pounds, thawed if frozen
  • 3 tablespoons butter or olive oil, melted
  • 3 cloves garlic, minced
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Instructions

Preheat the oven to 375°F (190°C) and place the turkey breast on a rack in a small roasting pan.

Pat the turkey breast dry with paper towels.

In a small bowl, mix melted butter or olive oil, garlic, rosemary, thyme, salt, and pepper.

Brush or rub the herb mixture all over the turkey breast, including under the skin if you can.

Place the pan in the oven and roast, skin side up.

Roast for 18 to 20 minutes per pound, basting with pan juices once or twice if you like.

Start checking temperature 15 minutes before the expected time, and remove when the thickest part of the breast reaches 160°F.

Transfer the turkey breast to a cutting board and tent loosely with foil.

Let it rest for 15 to 20 minutes to keep the juices inside.

Slice across the grain into even slices and serve.

Save extra meat for salads, lettuce wraps, and low carb lunches for the next few days.

Apricot Glazed Ham (Low Sugar Version)

Ham can fit into a low sugar Thanksgiving if you skip the heavy brown sugar glaze. This version uses sugar free apricot preserves, a low sugar sweetener, and mustard. You still get that tangy, glossy finish, with far fewer carbs.

Ingredients

  • 1 fully cooked bone in ham, 8 to 10 pounds, shank or butt portion

Glaze

  • ½ cup sugar free apricot jam or preserves
  • ¼ cup granular low sugar sweetener (erythritol, monk fruit blend, or allulose)
  • 2 tablespoons Dijon mustard
  • 1 tablespoon apple cider vinegar
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground ginger (optional)
  • ¼ teaspoon black pepper

Instructions

Preheat the oven to 325°F (165°C) and place the ham cut side down in a roasting pan.

Score the surface of the ham in a shallow diamond pattern with a sharp knife, without cutting too deep into the meat.

Cover the ham loosely with foil and bake for 45 minutes to warm it through.

While the ham bakes, mix apricot jam, sweetener, Dijon mustard, apple cider vinegar, garlic powder, ginger, and black pepper in a small saucepan.

Heat the glaze over low heat, stirring, until smooth and slightly thickened, then remove from heat.

Remove the ham from the oven and discard the foil.

Brush a generous layer of glaze over the entire surface of the ham.

Return the ham to the oven and bake uncovered for 15 to 20 minutes.

Repeat brushing with more glaze every 15 to 20 minutes, until the ham is caramelized and glossy, about 45 to 60 minutes total.

Watch that the glaze does not burn, and tent with foil if it darkens too fast.

Let the ham rest for 15 minutes before slicing along the natural lines of the meat.

Serve with extra glaze from the pan, and keep portions moderate if someone is very carb sensitive.

Bourbon Glazed Ham With Keto Friendly Sweetness

This bourbon glaze brings deep flavor without a big sugar hit. The alcohol cooks off during baking, and you are left with a rich, smoky taste that pairs well with salt from the ham. A sugar substitute keeps the glaze friendly for low sugar meals.

Ingredients

  • 1 fully cooked spiral or bone in ham, 8 to 10 pounds

Glaze

  • ½ cup bourbon
  • ½ cup brown style sugar substitute (erythritol or monk fruit brown blend)
  • 2 tablespoons Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground cloves
  • ¼ teaspoon black pepper

Instructions

Preheat the oven to 325°F (165°C) and place the ham in a roasting pan, cut side down if not spiral sliced.

Cover loosely with foil and bake for 45 minutes to start warming the ham.

While the ham bakes, add bourbon, brown style sugar substitute, Dijon mustard, apple cider vinegar, cinnamon, garlic powder, cloves, and black pepper to a small saucepan.

Bring the mixture to a gentle simmer over medium heat, stirring often.

Simmer for 5 to 8 minutes until slightly thickened and the alcohol smell is milder.

Remove the glaze from the heat and let it cool for a few minutes.

Remove the ham from the oven and discard the foil.

Brush the ham all over with a layer of the bourbon glaze, getting between slices if it is spiral cut.

Return the ham to the oven and bake uncovered, basting with more glaze every 15 to 20 minutes.

Bake for another 45 to 60 minutes, until the ham is hot through and the outside is shiny and browned.

If any spots brown too quickly, tent lightly with foil.

Let the ham rest 10 to 15 minutes before carving.

Serve slices with a spoonful of the reduced glaze from the pan, and remind guests that a small serving carries a lot of flavor, which fits well into a low sugar plate.

Thanksgiving Accoutrements: Gravy and Cranberry Sauce

Turkey may be the star of the table, but the gravy and cranberry sauce decide how the whole plate tastes. When my husband started watching his blood sugar, these two sides were my biggest worry. Store bought versions are often full of flour, cornstarch, and sugar, which can send glucose up fast.

The good news is that homemade versions are simple to control. You can use turkey drippings, real broth, and keto friendly thickeners for gravy, and swap sugar for low impact sweeteners in cranberry sauce. The result is the same comfort, with much less carb load and fewer surprises for anyone with diabetes.

Homemade Turkey Gravy Without the Sugar Spikes

This gravy uses turkey drippings, unsweetened broth, and a choice of thickener. You can keep it fully keto with xanthan gum, or use a small amount of flour or cornstarch and manage portions. The flavor comes from the roasted turkey itself, plus herbs and pepper, not from packaged mixes.

Ingredients

Turkey pan drippings, from roasted turkey, all collected from the roasting pan
2 cups turkey or chicken broth, low sodium, no sugar added
2 tablespoons butter, optional, for richer flavor
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried thyme or 1 teaspoon fresh thyme, chopped
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper, or to taste

For keto friendly thickener option
¼ teaspoon xanthan gum

For controlled carb roux or slurry option (choose one)
2 tablespoons all purpose flour, for roux, or
1½ tablespoons cornstarch, for slurry
3 tablespoons cold water, for slurry

Instructions

Pour the hot turkey drippings from the roasting pan into a heat safe measuring cup or bowl.

Let the drippings rest for 5 to 10 minutes so the fat rises to the top and separates from the juices.

Spoon or pour off most of the clear fat that floats on top, leaving about 2 tablespoons of fat with the juices for flavor.

If you want a richer gravy, add the butter to the pan you will use for cooking the gravy.

Place a medium saucepan or the cleaned roasting pan over medium heat and add the reserved 2 tablespoons of fat plus butter if using.

Pour in the defatted turkey juices and enough broth to reach about 2½ cups total liquid.

Whisk in the onion powder, garlic powder, thyme, salt, and pepper, then bring the mixture to a gentle simmer.

For keto friendly xanthan gum option, sprinkle the xanthan gum lightly over the surface while whisking constantly to avoid clumps.

Keep whisking and let the gravy simmer for 3 to 5 minutes so it thickens, adding a splash more broth if it gets too thick.

For roux option with flour, add the 2 tablespoons flour to the hot fat in the pan and whisk for 1 to 2 minutes to form a smooth paste, then slowly whisk in the turkey juices and broth until smooth.

Simmer the flour based gravy for 5 to 7 minutes, whisking often, so the raw flour taste cooks out and the texture becomes silky.

For cornstarch slurry option, whisk the cornstarch and cold water together in a small bowl until smooth, then slowly pour the slurry into the simmering broth while whisking.

Let the cornstarch thickened gravy simmer for 2 to 3 minutes, stirring, until it reaches a glossy, lightly thick texture.

Taste the gravy, then adjust salt and pepper, adding more seasoning in small amounts until the flavor is bold but not too salty.

If the gravy is thicker than you like, thin it with a little extra warm broth, whisking until smooth.

If the gravy is too thin, add a tiny pinch more xanthan gum, or a second small cornstarch slurry, and simmer again until it reaches the texture you want.

Serve the gravy hot in a small pitcher or gravy boat, and remind anyone counting carbs that a modest serving carries a lot of flavor, so a few spoonfuls go a long way.

Ultimate Low Sugar Cranberry Sauce

Most canned cranberry sauce is packed with sugar and corn syrup. This version uses fresh cranberries, citrus, and warm spices, sweetened with a low sugar sweetener that has minimal impact on blood glucose. The taste is bright and tart, with just enough sweetness to balance the turkey and gravy.

Ingredients

12 ounces fresh cranberries, rinsed and picked over, about 3 cups
1 cup water
2 to 3 teaspoons orange zest, from 1 medium orange
2 tablespoons fresh orange juice, optional, adds small amount of natural sugar
½ teaspoon ground cinnamon
⅛ teaspoon ground cloves or allspice, optional
1 teaspoon vanilla extract, optional, added at the end
½ cup to ¾ cup granular low sugar sweetener (allulose, erythritol, or monk fruit blend), to taste
Pinch of salt

Instructions

Add the cranberries, water, orange zest, optional orange juice, cinnamon, cloves or allspice if using, and a pinch of salt to a medium saucepan.

Stir in ½ cup of the low sugar sweetener, then place the pan over medium heat.

Bring the mixture to a gentle boil, stirring every minute or two so the sweetener dissolves and nothing sticks.

As the cranberries heat, they will start to pop and break down, releasing pectin that helps the sauce thicken.

Reduce the heat to medium low and keep the mixture at a steady simmer for 10 to 12 minutes, stirring often, until most berries have burst and the sauce looks glossy and slightly thick.

Taste the hot cranberry sauce carefully, using a spoon, then decide if you need more sweetness for your family.

If you want it sweeter, stir in 1 tablespoon of additional sweetener at a time, tasting between each addition, so you do not overshoot, especially for someone with diabetes.

Turn off the heat and stir in the vanilla extract if using, then let the sauce sit in the pan for 5 to 10 minutes.

Transfer the warm cranberry sauce to a glass or ceramic bowl and leave it at room temperature until it cools.

As the sauce cools to room temperature, then chills in the refrigerator, the natural pectin in the cranberries will make it much thicker, so stop cooking when it still looks a bit loose.

Cover and refrigerate the cranberry sauce for at least 2 hours, or up to 5 days, before serving, which gives the flavors time to blend.

Before serving, stir the sauce, then taste again; if you need a touch more sweetness, add a small amount of sweetener and mix well, keeping in mind that a slightly tart sauce pairs better with a low sugar plate.

Serve the cranberry sauce chilled or at cool room temperature, and offer small portions as a bright accent instead of a large, sugary side.

Keto Friendly Breads and Rolls for Thanksgiving

Bread is often the trickiest part of a low sugar or keto Thanksgiving. Traditional rolls, cornbread, and biscuits come with a heavy dose of carbs, but you can still have that warm bread basket feeling if you plan with intention. Small tweaks like sugar substitutes, lower sugar sweeteners, and portion control go a long way.

These recipes give you options. Some are closer to classic, which may fit a more moderate low sugar plan with small servings. Others adapt easily with almond flour or a low carb baking mix for stricter keto. You can mix and match to fit your family and your blood sugar goals.

Fluffy Dinner Rolls Made Lighter

These dinner rolls feel classic, soft, and familiar. The dough uses a tiny amount of sugar to help the yeast, which many people with diabetes tolerate when rolls are small and portions stay modest. If you prefer, you can use a sugar substitute that is labeled as yeast friendly.

Ingredients

1 cup warm water, about 110°F
2¼ teaspoons active dry yeast, 1 standard packet
1 teaspoon sugar or 1 teaspoon yeast friendly sugar substitute
2 tablespoons butter, melted and cooled slightly
1 large egg, room temperature
2½ to 3 cups all purpose flour, start with 2½ cups
1 teaspoon fine sea salt
1 tablespoon granular low sugar sweetener for the dough, optional, such as allulose or erythritol

Instructions

Add the warm water to a large mixing bowl, then sprinkle the yeast and sugar or substitute over the top.

Let the mixture sit for 5 to 10 minutes, until the yeast looks foamy on the surface.

Whisk in the melted butter, egg, salt, and low sugar sweetener if using, until combined.

Stir in 2½ cups of flour with a spoon or spatula, mixing until a soft dough forms that pulls away from the sides of the bowl.

If the dough is very sticky, add more flour 1 tablespoon at a time, just until it is soft and slightly tacky but can be handled.

Turn the dough out onto a lightly floured surface and knead by hand for 6 to 8 minutes, folding and pressing until it feels smooth and elastic.

If you prefer a mixer, knead with a dough hook on medium low speed for 5 to 6 minutes, adding tiny sprinkles of flour only if needed.

Shape the dough into a ball, then place it in a lightly oiled bowl, turning once to coat the surface.

Cover the bowl with a clean towel or plastic wrap and let the dough rise in a warm spot for 60 to 75 minutes, until it roughly doubles in size.

Punch down the dough gently to release air, then turn it back onto a lightly floured surface.

Divide the dough into 12 to 16 equal pieces for smaller, more carb conscious rolls.

Shape each piece into a tight ball by tucking the edges under and rolling lightly under your hand.

Place the balls in a greased 9 by 13 inch baking dish or on a parchment lined baking sheet, leaving a little space between them.

Cover loosely and let the rolls rise again for 25 to 35 minutes, until puffy and nearly doubled.

Preheat the oven to 375°F while the rolls rise.

Bake the rolls for 15 to 18 minutes, until the tops are golden and the centers feel set when gently tapped.

Remove from the oven and brush the tops lightly with a bit of melted butter if desired.

Let the rolls cool for at least 10 minutes before serving, and encourage guests watching carbs to enjoy one small roll and fill the rest of the plate with protein and vegetables.

Honey Pumpkin Rolls With Lower Sugar Options

Pumpkin rolls bring warm holiday flavor to the table. This recipe uses pumpkin puree, a touch of honey, and cozy spices. For stricter keto, you can swap most or all of the honey for a honey flavored, sugar free syrup and rely on low sugar sweetener for sweetness.

Ingredients

½ cup warm milk or unsweetened almond milk, about 110°F
2¼ teaspoons active dry yeast, 1 packet
1 tablespoon honey, or 1 tablespoon honey flavored sugar free syrup
2 tablespoons granular low sugar sweetener, such as allulose or erythritol
¾ cup pumpkin puree, plain, not pumpkin pie mix
3 tablespoons butter, melted and cooled slightly
1 large egg, room temperature
3 cups all purpose flour, or a mix of 2 cups all purpose and 1 cup white whole wheat
1 teaspoon fine sea salt
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
Optional, 1 tablespoon melted butter for brushing baked rolls

Instructions

Pour the warm milk into a large mixing bowl, then sprinkle the yeast over the surface.

Add the honey or honey flavored syrup and 1 tablespoon of the low sugar sweetener, then stir gently.

Let the mixture sit for 5 to 10 minutes, until it looks foamy and creamy on top.

Whisk in the pumpkin puree, melted butter, egg, salt, cinnamon, nutmeg, ginger, and the remaining 1 tablespoon sweetener until smooth.

Stir in 2½ cups of the flour to form a soft dough that pulls away from the bowl.

Add the rest of the flour a little at a time if needed, only until the dough is soft and slightly tacky but not wet.

Turn the dough onto a lightly floured surface and knead for 6 to 8 minutes, until smooth, stretchy, and uniform in color.

Place the dough in a lightly oiled bowl, turning it once to coat.

Cover the bowl and let the dough rise in a warm, draft free place for 60 to 75 minutes, until it nearly doubles in size.

Punch the dough down gently and transfer it to a lightly floured work surface.

Divide into 14 to 18 small pieces for more modest carb portions.

Shape each piece into a round ball, or roll into short ropes and tie a simple knot for a pumpkin style look.

Arrange the pieces in a greased 9 by 13 inch pan or on a parchment lined baking sheet with a bit of space between.

Cover loosely and let the rolls rise again for 25 to 35 minutes, until puffy.

Preheat the oven to 375°F as the rolls finish rising.

Bake for 15 to 20 minutes, until the tops are golden and the bottoms are lightly browned.

Remove from the oven and brush the tops with melted butter if you like a soft finish.

Cool for at least 10 minutes before serving, then remind guests that one roll, paired with turkey and vegetables, fits better into a lower sugar plate.

Very low sugar adaptation

Use a honey flavored sugar free syrup instead of honey, and keep the amount at 1 tablespoon or less.

Increase the granular low sugar sweetener to taste, often 3 to 4 tablespoons total works well.

Keep rolls on the smaller side, closer to 1 to 1½ ounces each, to reduce carbs per serving.

Soft Brioche Dinner Rolls

Brioche rolls feel rich and special, with more eggs and butter than a standard roll. This version keeps sugar low and relies on fat and protein for satisfaction. Making the rolls small and light helps people with diabetes enjoy one without a big spike.

Ingredients

⅓ cup warm milk or unsweetened almond milk, about 110°F
2¼ teaspoons active dry yeast, 1 packet
1 teaspoon sugar or yeast friendly sugar substitute
2 large eggs, room temperature
1 large egg yolk, room temperature
3 tablespoons granular low sugar sweetener, such as allulose or erythritol
½ teaspoon fine sea salt
2¾ to 3 cups all purpose flour
7 tablespoons unsalted butter, very soft but not melted
1 tablespoon water for egg wash
1 egg for egg wash

Instructions

Add the warm milk to a mixing bowl, then sprinkle the yeast and sugar or substitute over the top.

Let it sit for 5 to 10 minutes, until the yeast looks foamy.

In a separate bowl, whisk the eggs, egg yolk, low sugar sweetener, and salt until smooth.

Stir the egg mixture into the yeast mixture until combined.

Add 2½ cups of flour and mix with a dough hook or sturdy spoon, until a shaggy dough forms.

With a mixer on low speed, or by hand, add the very soft butter a tablespoon at a time, mixing well after each addition.

Continue mixing for 8 to 10 minutes, adding small spoonfuls of extra flour only if the dough is extremely sticky, until it becomes smooth, elastic, and slightly tacky.

Scrape the dough into a lightly greased bowl, then cover and let it rise in a warm place for 60 to 90 minutes, until puffy and nearly doubled.

Punch down the dough gently and place it on a lightly floured surface.

Divide the dough into 16 to 20 small pieces to keep portions smaller.

Shape each piece into a tight ball by tucking the edges under and rolling with your hand on the counter.

Place the balls in a greased 9 by 13 inch baking pan or on a parchment lined sheet, spacing them a little apart.

Cover loosely and let the rolls rise again for 30 to 45 minutes, until they look puffy and almost doubled.

Preheat the oven to 350°F as they finish rising.

In a small bowl, whisk 1 egg with 1 tablespoon water to make an egg wash.

Brush the tops of the rolls lightly with the egg wash for a glossy finish.

Bake the rolls for 18 to 22 minutes, until deep golden on top and fully baked in the center.

Cool in the pan for at least 15 minutes before serving, and suggest that guests watching carbs take one roll and add more turkey and non starchy vegetables instead of seconds.

Golden Skillet Cornbread (With Lower Sugar Option)

Skillet cornbread feels like pure comfort. It does carry more carbs because of the cornmeal, so this recipe keeps the sweetener modest and relies on a hot cast iron skillet for great flavor. A low sugar option with a sugar substitute helps many families fit a small slice into a careful meal plan.

Ingredients

1 cup yellow cornmeal
1 cup all purpose flour, or 1 cup low carb baking mix for a reduced carb version
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
2 to 3 tablespoons sugar or granular low sugar sweetener, to taste
2 large eggs
1 cup milk or unsweetened almond milk
¼ cup sour cream or plain Greek yogurt
¼ cup butter, melted, plus 1 tablespoon for the skillet

Instructions

Place a 9 to 10 inch cast iron skillet in the oven and preheat to 400°F, so the skillet gets very hot.

In a large bowl, whisk the cornmeal, flour or low carb baking mix, baking powder, baking soda, salt, and sugar or sweetener until well combined.

In another bowl, whisk the eggs, milk, sour cream or Greek yogurt, and melted butter until smooth.

Pour the wet ingredients into the dry ingredients and stir gently until just combined, without overmixing the batter.

Carefully remove the hot skillet from the oven, add 1 tablespoon butter, and swirl until the butter coats the bottom and sides.

Pour the cornbread batter into the hot skillet, spreading it evenly.

Return the skillet to the oven and bake for 18 to 22 minutes, until the top is golden and a toothpick in the center comes out clean or with a few moist crumbs.

Let the cornbread cool in the skillet for at least 15 minutes before slicing.

For guests watching carbs, cut the cornbread into small wedges or squares so each serving is modest, and suggest pairing one small piece with protein and low carb vegetables.

Lower sugar variation

Use 1 to 2 tablespoons sugar instead of 3, or switch to a granular low sugar sweetener for all or part of the sweetness.

If you use a sweetener only, start with 2 tablespoons, taste the batter lightly, and adjust to your family’s preference.

Serve with butter instead of honey or sugary spreads to avoid extra sugar at the table.

Cheddar Chive Biscuits for the Bread Basket

Cheddar chive biscuits bring a savory bite to the bread basket and work very well at a low sugar table. The mix of cheese, butter, and sometimes almond flour gives more fat and protein, which can help balance carbs in the meal. You can use regular flour for a moderate plan, or swap in a low carb baking mix or almond flour base.

Ingredients

1¾ cups all purpose flour, or 1¾ cups low carb baking mix, or 2 cups fine almond flour with ¼ cup grated Parmesan for structure
1 tablespoon baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
¼ teaspoon garlic powder, optional
6 tablespoons cold butter, cut into small cubes
1 cup shredded sharp cheddar cheese
3 tablespoons fresh chives, finely chopped
¾ cup cold buttermilk, or ¾ cup cold unsweetened almond milk mixed with 1 teaspoon vinegar

Instructions

Preheat the oven to 425°F and line a baking sheet with parchment paper.

In a large bowl, whisk the flour or low carb mix, baking powder, baking soda, salt, and garlic powder if using, until evenly blended.

Add the cold butter cubes to the dry ingredients, then cut them in with a pastry cutter or your fingers until the mixture looks like coarse crumbs with small pea sized bits of butter.

Stir in the shredded cheddar cheese and chopped chives until they are evenly distributed.

Pour in the cold buttermilk or almond milk mixture and stir gently just until the dough comes together and no dry streaks remain.

If using almond flour, the dough will be softer, so let it sit for 3 to 5 minutes to thicken slightly.

Turn the dough out onto a lightly floured surface or a surface dusted with baking mix, then pat it into a ¾ inch thick rectangle or circle with your hands.

Use a biscuit cutter or a small glass to cut out 10 to 12 biscuits, pressing straight down without twisting so they rise well.

Place the biscuits on the prepared baking sheet, close together for softer sides or spaced a bit apart for crisper edges.

Gather any scraps, gently press them together, and cut more biscuits until the dough is used.

Bake for 10 to 14 minutes, until the biscuits are puffed and the tops are golden brown.

Remove from the oven and let the biscuits cool for at least 5 minutes before serving, so they set up and are easier to handle.

Serve warm, and remind guests that these savory biscuits have more fat and protein from the cheese and butter, which can help balance carbs when paired with non starchy vegetables and lean protein on the plate.

Vegetable Side Dishes: Colorful, Low Carb Friendly Veggies

Non starchy vegetables do a lot of quiet work on a Thanksgiving plate. They add color, fiber, and volume so portions of higher carb dishes can stay modest without leaving anyone hungry. When my husband started managing Type 2 diabetes, these sides became the backbone of our holiday menu.

The recipes here focus on simple techniques, clean flavors, and ingredients that are easy to find. Most are naturally low carb. Corn is the one higher carb option, and you will see clear guidance for smaller portions so people with diabetes can still enjoy a few comforting bites.

Garlic Green Beans With Lemon and Almonds

This green bean side is bright, crisp, and fast. It pairs well with turkey, ham, or any rich main dish.

Ingredients

1 pound fresh green beans, trimmed
2 tablespoons olive oil or butter
3 cloves garlic, minced
1 tablespoon fresh lemon juice
1 teaspoon lemon zest, optional
¼ cup sliced almonds
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper, or to taste

Instructions

Bring a large pot of salted water to a boil.

Add the green beans and cook for 2 to 3 minutes, until they turn bright green and slightly tender.

Drain the beans, then immediately transfer them to a bowl of ice water to stop the cooking.

Let the beans sit in the ice water for 2 to 3 minutes, then drain well and pat dry.

Place a large skillet over medium heat and add the olive oil or butter.

Add the sliced almonds to the skillet and cook, stirring often, for 2 to 3 minutes until lightly golden and fragrant.

Transfer the toasted almonds to a small bowl and set aside.

In the same skillet, add the minced garlic and cook for 30 seconds, stirring, until it smells fragrant but is not browned.

Add the blanched green beans to the skillet and toss to coat in the garlic and oil.

Cook the beans for 3 to 5 minutes, stirring often, until heated through and crisp tender.

Sprinkle in the salt, pepper, lemon juice, and lemon zest if using, then toss again to combine.

Taste and adjust seasoning, adding a bit more salt or lemon if needed.

Transfer the green beans to a serving dish and top with the toasted almonds just before serving.

Serve warm as a fresh, low carb side dish.

Classic Green Bean Casserole Made From Scratch

This version skips canned soup and extra starch. It uses real cream, fresh mushrooms, and a light hand with the crispy onions.

Ingredients

1½ pounds fresh green beans, trimmed and cut into 2 inch pieces
2 tablespoons butter
1 tablespoon olive oil
8 ounces cremini or button mushrooms, sliced
1 small onion, finely chopped
2 cloves garlic, minced
1 cup heavy cream
½ cup unsweetened chicken or vegetable broth
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
¼ teaspoon dried thyme, or ½ teaspoon fresh thyme leaves
2 tablespoons grated Parmesan cheese, optional, for extra flavor
1 to 2 teaspoons low carb thickener (such as xanthan gum or glucomannan), optional
½ to ¾ cup crispy fried onions, used in moderation

Instructions

Preheat the oven to 375°F and lightly grease a 9 by 9 inch baking dish or similar size casserole dish.

Bring a large pot of salted water to a boil, add the green beans, and cook for 3 to 4 minutes until bright green and slightly tender.

Drain the green beans and rinse briefly under cold water to stop the cooking, then set aside.

Place a large skillet over medium heat and add the butter and olive oil.

Add the chopped onion to the skillet and cook for 3 to 4 minutes, stirring, until it softens and turns translucent.

Stir in the sliced mushrooms and cook for 6 to 8 minutes, until the mushrooms release their liquid and start to brown.

Add the minced garlic and cook for 30 seconds, stirring, until fragrant.

Pour in the heavy cream and broth, then add the salt, pepper, and thyme, and stir well to combine.

Bring the mixture to a gentle simmer and cook for 3 to 5 minutes, until it starts to thicken slightly.

If you prefer a thicker sauce, sprinkle in a very small amount of low carb thickener while whisking, starting with 1 teaspoon, and simmer for 1 to 2 minutes until the sauce coats the back of a spoon.

Stir in the grated Parmesan if using, then taste the sauce and adjust seasoning.

Add the blanched green beans to the skillet and toss until all the beans are coated in the mushroom cream sauce.

Transfer the mixture to the prepared baking dish and spread it out evenly.

Bake the casserole, uncovered, for 18 to 22 minutes, until bubbling around the edges.

Remove from the oven and sprinkle the crispy fried onions evenly over the top, using a modest layer to keep carbs in check.

Return the dish to the oven for 5 to 8 minutes, until the onions are golden and crisp.

Let the casserole rest for 5 to 10 minutes before serving so it sets slightly.

Serve warm, and encourage small portions paired with extra non starchy vegetables for guests watching their carbs.

Parmesan Creamed Corn With Lighter Options

Corn carries more natural sugar and starch than leafy or green vegetables. Instead of avoiding it completely, this recipe keeps the flavor rich so a small scoop feels satisfying, especially for someone with diabetes who misses classic creamed corn.

Ingredients

3 cups corn kernels, fresh or frozen and thawed
1 tablespoon butter
½ cup heavy cream or half and half for a lighter option
½ cup unsweetened milk or unsweetened almond milk, as needed for texture
½ cup freshly grated Parmesan cheese
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
Pinch of smoked paprika or nutmeg, optional

Instructions

Place a medium saucepan over medium heat and add the butter.

When the butter melts, add the corn kernels and cook for 3 to 4 minutes, stirring often, until heated through and glossy.

Pour in the heavy cream or half and half and stir to coat the corn.

Add a splash of milk or unsweetened almond milk to loosen the mixture, starting with ¼ cup.

Bring the corn and cream mixture to a gentle simmer and cook for 5 to 7 minutes, stirring often, until the liquid slightly thickens.

Stir in the garlic powder, onion powder, salt, pepper, and optional smoked paprika or nutmeg.

Reduce the heat to low and add the grated Parmesan cheese, stirring until it melts and the sauce becomes creamy.

If the mixture is too thick, add a bit more milk in small amounts until it reaches a spoonable, creamy texture.

Taste and adjust seasoning, adding a pinch more salt or pepper if needed.

Remove from heat and transfer the creamed corn to a serving bowl.

Serve warm, using a small scoop, about 2 to 3 tablespoons, as a side portion for people with diabetes or anyone watching carbs.

Encourage guests to pair this higher carb side with extra turkey and low carb vegetables to keep the overall plate balanced.

Brussels Sprouts Gratin With Bacon and Cheese

This gratin is rich, savory, and low in carbs. It feels like comfort food and often converts people who think they do not like Brussels sprouts.

Ingredients

1½ pounds Brussels sprouts, trimmed and halved
4 slices bacon, chopped
1 tablespoon butter, optional, for extra richness
1 cup heavy cream
½ cup unsweetened chicken broth
1 cup shredded Gruyere or Swiss cheese
½ cup grated Parmesan cheese, divided
1 clove garlic, minced
½ teaspoon Dijon mustard
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
Pinch of red pepper flakes, optional

Instructions

Preheat the oven to 375°F and lightly grease a 9 by 9 inch baking dish or similar size casserole dish.

Bring a large pot of salted water to a boil, add the halved Brussels sprouts, and cook for 3 to 4 minutes until bright green and slightly tender.

Drain the sprouts and rinse briefly under cold water to stop the cooking, then set aside to drain well.

Place a large skillet over medium heat and add the chopped bacon.

Cook the bacon for 6 to 8 minutes, stirring often, until it is crisp and the fat has rendered.

Use a slotted spoon to transfer the cooked bacon to a paper towel lined plate, leaving 1 to 2 tablespoons of bacon fat in the skillet.

If the skillet looks dry, add the butter and let it melt into the bacon fat.

Add the minced garlic to the skillet and cook for 30 seconds, stirring, until fragrant.

Pour in the heavy cream and chicken broth, then add the Dijon mustard, salt, pepper, and optional red pepper flakes, and whisk to combine.

Bring the mixture to a gentle simmer and cook for 3 to 5 minutes, stirring, until it thickens slightly.

Stir in the shredded Gruyere or Swiss cheese and ¼ cup of the Parmesan, whisking until the cheeses melt and the sauce becomes smooth.

Taste the sauce and adjust seasoning, adding more salt or pepper if needed.

Add the blanched Brussels sprouts and most of the cooked bacon to the skillet, then toss to coat the sprouts evenly in the cheese sauce.

Transfer the mixture to the prepared baking dish and spread it into an even layer.

Sprinkle the remaining ¼ cup Parmesan and the rest of the bacon over the top.

Bake for 18 to 22 minutes, until the sauce is bubbling and the top is lightly browned.

Turn the oven to broil and broil the gratin for 2 to 3 minutes, watching closely, until the top is golden and crisp.

Remove from the oven and let the gratin rest for 5 to 10 minutes before serving so the sauce thickens slightly.

Serve warm as a filling, low carb side that pairs well with turkey, ham, or roast beef.

Loaded Wedge Salad and Roasted Carrots With Whipped Feta

This section combines one very low carb salad with a simple roasted carrot dish. The salad gives crunch and protein. The carrots add color and a bit of natural sweetness, topped with a tangy whipped feta.

Loaded Wedge Salad With Low Sugar Creamy Dressing

Ingredients

1 head iceberg lettuce, outer leaves removed and cut into 4 to 6 wedges
4 slices bacon, cooked crisp and crumbled
1 cup cherry tomatoes, halved
½ cup blue cheese crumbles or feta cheese, divided
2 tablespoons chopped fresh chives or green onions

Dressing ingredients

½ cup mayonnaise
¼ cup sour cream or full fat Greek yogurt
2 to 3 tablespoons water or buttermilk, to thin as needed
1 tablespoon apple cider vinegar or red wine vinegar
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
1 to 2 teaspoons low sugar sweetener, optional, to soften the tang

Instructions

Cook the bacon in a skillet over medium heat until crisp, then transfer to a paper towel lined plate and crumble when cool.

In a small bowl, add the mayonnaise, sour cream or Greek yogurt, vinegar, garlic powder, onion powder, salt, and pepper.

Whisk the dressing ingredients together until smooth and creamy.

Add 2 tablespoons of water or buttermilk, whisk, and adjust with more liquid as needed until the dressing reaches a pourable consistency.

If you prefer a slightly sweet dressing, whisk in 1 to 2 teaspoons of low sugar sweetener and taste.

Place the lettuce wedges on a serving platter, cut side up.

Spoon the dressing generously over each wedge, letting some drip down the sides.

Top each wedge with crumbled bacon, cherry tomatoes, and most of the blue cheese or feta.

Sprinkle chopped chives or green onions over the top for color and fresh flavor.

Finish with a final pinch of black pepper and any remaining cheese crumbles.

Serve chilled as a starter or side, letting guests with diabetes enjoy a large portion since the salad is low in carbs and high in fat and protein.

Roasted Carrots With Whipped Feta

Ingredients

1½ pounds carrots, peeled and cut into sticks or diagonal slices
2 tablespoons olive oil
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
½ teaspoon dried thyme or 1 teaspoon fresh thyme leaves, optional

Whipped feta ingredients

4 ounces feta cheese, crumbled
¼ cup plain Greek yogurt or 2 to 3 tablespoons heavy cream
1 tablespoon olive oil
½ tablespoon fresh lemon juice
1 small garlic clove, minced or grated, optional for more bite
Pinch of black pepper

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.

Place the carrot pieces on the baking sheet and drizzle with olive oil.

Sprinkle the carrots with salt, pepper, and thyme if using, then toss with your hands until evenly coated.

Spread the carrots out in a single layer with space between pieces so they roast instead of steam.

Roast for 20 to 25 minutes, turning once halfway through, until the carrots are tender and caramelized around the edges.

While the carrots roast, add the feta, Greek yogurt or cream, olive oil, lemon juice, garlic if using, and black pepper to a food processor or blender.

Blend until the mixture becomes smooth and fluffy, scraping down the sides as needed.

If the whipped feta is too thick, add a small splash of water or cream and blend again until it reaches a soft, spreadable texture.

Taste and adjust seasoning, adding a bit more lemon or pepper if desired.

Spread the whipped feta in a shallow layer on a serving platter or in a wide bowl.

Arrange the hot roasted carrots over the whipped feta, leaving some of the cheese visible around the edges.

Drizzle a tiny bit of olive oil over the top and garnish with extra thyme leaves if you like.

Serve warm, and remind guests that carrots are slightly higher in carbs than leafy vegetables, so a moderate portion paired with plenty of protein and salad works best for blood sugar control.

Potato and Pasta Style Sides: Comfort Food With Smart Swaps

Potato and pasta dishes often feel like the heart of Thanksgiving comfort food. When my husband started managing Type 2 diabetes, I stopped thinking of these sides as “off limits” and started treating them as planned treats with smart adjustments. A smaller scoop, more vegetables on the plate, and a few low carb swaps made a big difference in his blood sugar without stripping away the comfort.

These recipes keep the flavor of classic mashed potatoes, gratins, and mac and cheese, but they also give you clear options for lighter versions. You can swap part of the starch for cauliflower, use lower carb pasta choices, and build plates that feel full, not restricted.

Roasted Garlic Mashed Potatoes and Potato & Onion Gratin

These two recipes give you classic potato comfort with simple tweaks for a lower carb plate.

Roasted Garlic Mashed Potatoes

Ingredients

  • 2 pounds russet or Yukon gold potatoes, peeled and cut into chunks
  • 1 whole head garlic
  • 3 tablespoons olive oil, divided
  • 4 tablespoons butter
  • ½ to ¾ cup heavy cream or half and half, warmed
  • 1 to 1½ teaspoons kosher salt, to taste
  • ½ teaspoon black pepper
  • Optional, 2 cups steamed cauliflower florets, for a lighter version

Instructions

  1. Preheat the oven to 400°F.
  2. Slice the top off the head of garlic to expose the cloves.
  3. Place the garlic on a small piece of foil, drizzle with 1 tablespoon olive oil, and wrap it loosely.
  4. Roast the garlic for 30 to 35 minutes, until the cloves are soft and golden.
  5. While the garlic roasts, place the potato chunks in a large pot and cover with cold water by about 1 inch.
  6. Add a pinch of salt to the water and bring to a boil over medium high heat.
  7. Reduce heat to a gentle boil and cook for 12 to 15 minutes, until the potatoes are very tender when pierced with a fork.
  8. If using cauliflower, steam the florets until very tender, about 8 to 10 minutes, then drain well.
  9. Drain the potatoes thoroughly and return them to the hot pot to let excess moisture steam off for 1 to 2 minutes.
  10. Squeeze the roasted garlic cloves out of the skins into a small bowl and mash them with a fork.
  11. Add the butter and remaining 2 tablespoons olive oil to the hot potatoes.
  12. Mash the potatoes with a masher or ricer until mostly smooth.
  13. Stir in the mashed roasted garlic.
  14. Gradually add the warm cream, a little at a time, until the potatoes reach your desired texture.
  15. If using cauliflower, mash it with the potatoes at this point, aiming for a mix of about half potatoes and half cauliflower for fewer carbs.
  16. Season with salt and black pepper, then taste and adjust as needed.
  17. Serve warm, using smaller scoops for guests with diabetes, and encourage filling the plate with turkey and non starchy vegetables around the potatoes.

Portion and swap tip: For a more blood sugar friendly version, replace up to half of the potatoes with cauliflower and serve a ½ cup scoop instead of a heaping mound.

Potato and Onion Gratin

Ingredients

  • 2 pounds Yukon gold potatoes, thinly sliced
  • 1 large yellow onion, thinly sliced
  • 2 tablespoons butter, for the dish and layers
  • 1½ cups heavy cream
  • ½ cup unsweetened chicken or vegetable broth
  • 1 cup shredded Gruyere or Swiss cheese
  • ½ cup grated Parmesan cheese
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme or 1 teaspoon fresh thyme leaves
  • Optional, 2 cups thinly sliced cauliflower to replace part of the potatoes

Instructions

  1. Preheat the oven to 375°F and butter a 9 by 13 inch baking dish.
  2. In a small bowl, whisk together heavy cream, broth, salt, pepper, and thyme.
  3. If using cauliflower, mix the sliced cauliflower with the sliced potatoes in a large bowl.
  4. Spread a thin layer of potato (and cauliflower, if using) slices on the bottom of the prepared dish.
  5. Top with a light layer of sliced onion.
  6. Sprinkle a small handful of Gruyere and Parmesan over the onion.
  7. Dot with a few small pieces of butter.
  8. Repeat the layers of potatoes, onion, cheese, and butter until all are used, finishing with cheese on top.
  9. Slowly pour the cream mixture evenly over the layered potatoes, letting it seep through the layers.
  10. Cover the dish loosely with foil.
  11. Bake for 40 to 45 minutes, until the potatoes are mostly tender.
  12. Remove the foil and bake for another 20 to 25 minutes, until the top is golden and the sauce is bubbling and thick.
  13. Let the gratin rest for at least 10 to 15 minutes before serving so it sets and slices cleanly.
  14. Cut into small squares, about 3 by 3 inches, and serve as a rich side with plenty of turkey and vegetables.

Portion and swap tip: Use a blend of potatoes and cauliflower or simply cut smaller squares for diabetics, since this dish is rich and satisfying even in modest portions.

Baked Mac and Cheese and Stovetop Mac and Cheese

Mac and cheese is one of the most requested sides at my table. These two versions use the same basic ingredients but different methods so you can match your schedule and oven space.

Baked Mac and Cheese With Crispy Top

Ingredients

  • 8 ounces elbow macaroni or low carb pasta substitute
  • 3 tablespoons butter
  • 3 tablespoons almond flour or all purpose flour
  • 2 cups whole milk or a mix of 1½ cups milk and ½ cup heavy cream
  • 2 cups shredded sharp cheddar cheese
  • ½ cup shredded mozzarella cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon kosher salt, to taste
  • ¼ teaspoon black pepper
  • ½ cup grated Parmesan cheese for topping
  • Optional, ½ cup crushed pork rinds or low carb crumbs for a crisper top

Instructions

  1. Preheat the oven to 375°F and lightly grease an 8 by 8 or similar baking dish.
  2. Cook the pasta in salted water according to package directions until just al dente, then drain.
  3. In a medium saucepan, melt the butter over medium heat.
  4. Whisk in the almond flour or flour to make a smooth paste and cook for 1 to 2 minutes, stirring.
  5. Slowly whisk in the milk and cream, a little at a time, until smooth.
  6. Bring the mixture to a gentle simmer, stirring often, until it thickens slightly.
  7. Turn the heat to low and stir in the garlic powder, onion powder, salt, and pepper.
  8. Add the shredded cheddar and mozzarella, stirring until fully melted and smooth.
  9. Taste the sauce and adjust salt or pepper as needed.
  10. Combine the drained pasta with the cheese sauce in a large bowl or the pot you cooked the pasta in.
  11. Pour the mac and cheese mixture into the prepared baking dish.
  12. In a small bowl, mix the Parmesan with pork rinds or low carb crumbs if using.
  13. Sprinkle the topping evenly over the mac and cheese.
  14. Bake for 20 to 25 minutes, until the top is golden and the edges are bubbling.
  15. Let rest for 5 to 10 minutes, then serve in small scoops, especially for guests watching carbs, and pair with a large serving of vegetables.

Low carb tip: Use a high fiber or low carb pasta and keep portions to about ½ cup, or use more cheese sauce over fewer noodles.

Quick Stovetop Mac and Cheese

Ingredients

  • 8 ounces elbow macaroni or low carb pasta alternative
  • 3 tablespoons butter
  • ¾ cup heavy cream or half and half
  • 1½ cups shredded cheddar cheese
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon mustard powder, optional
  • ½ teaspoon kosher salt, to taste
  • ¼ teaspoon black pepper

Instructions

  1. Cook the pasta in salted water until al dente, then drain and return it to the warm pot.
  2. In a small saucepan, melt the butter over medium low heat.
  3. Stir in the heavy cream and warm gently until small bubbles form at the edges.
  4. Add garlic powder, mustard powder if using, salt, and pepper.
  5. Reduce heat to low and stir in the cheddar and Parmesan, a handful at a time, until melted and smooth.
  6. Pour the cheese sauce over the hot pasta in the pot.
  7. Stir until the pasta is fully coated and creamy.
  8. Taste and adjust seasoning with more salt or pepper if needed.
  9. Serve at once in modest portions, and offer extra vegetables so people with diabetes can enjoy a small serving without overloading carbs.

Low carb tip: This sauce works very well over steamed broccoli or roasted cauliflower instead of pasta, which can give someone with diabetes the flavor of mac and cheese without the starch load.

Sausage and Fennel Stuffing (With Low Carb Tips)

Stuffing is usually bread heavy, but sausage and fennel add enough flavor that you can reduce the bread and no one complains. This recipe works with regular bread cubes or keto bread cubes, depending on your needs.

Ingredients

  • 1 pound bulk Italian sausage, mild or hot
  • 2 tablespoons olive oil or butter, if needed
  • 1 large fennel bulb, cored and diced
  • 1 medium onion, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme
  • 1 tablespoon chopped fresh sage or 1 teaspoon dried sage
  • 1 teaspoon kosher salt, to taste
  • ½ teaspoon black pepper
  • 8 cups bread cubes, traditional, or 6 to 8 cups keto bread cubes or low carb bread cubes
  • 1½ to 2 cups low sodium chicken broth, no sugar added
  • 2 large eggs, lightly beaten

Instructions

  1. Preheat the oven to 350°F and grease a 9 by 13 inch baking dish.
  2. In a large skillet over medium heat, cook the sausage, breaking it into small pieces, until browned and cooked through.
  3. Remove the sausage with a slotted spoon and transfer to a large mixing bowl.
  4. If the skillet is dry, add olive oil or butter.
  5. Add fennel, onion, and celery to the skillet and cook for 8 to 10 minutes, stirring, until softened and lightly golden.
  6. Stir in the garlic, thyme, sage, salt, and pepper, and cook for 1 minute until fragrant.
  7. Transfer the cooked vegetables and herbs to the bowl with the sausage.
  8. Add the bread cubes or keto bread cubes to the bowl and toss to combine with the sausage and vegetables.
  9. In a separate bowl, whisk together 1½ cups broth and the beaten eggs.
  10. Pour the broth and egg mixture over the stuffing mixture and gently toss until the bread is evenly moistened.
  11. If the mixture looks dry, add more broth a little at a time, until the bread feels soft but not soggy.
  12. Spread the stuffing mixture evenly in the prepared baking dish.
  13. Cover with foil and bake for 25 to 30 minutes.
  14. Remove the foil and bake for another 15 to 20 minutes, until the top is lightly browned and crisp.
  15. Let rest for 5 to 10 minutes before serving.

Low carb tip: Use keto bread cubes, increase the sausage and fennel slightly, and reduce the total amount of bread cubes. This keeps flavor high while lowering total carbs per serving.

Caramelized Onion and Bacon Mashed Potatoes

Caramelized onions and bacon turn basic mashed potatoes into a rich, savory side. The flavors are bold, so a smaller scoop is still very satisfying.

Ingredients

  • 2 pounds russet or Yukon gold potatoes, peeled and cut into chunks
  • 2 medium yellow onions, thinly sliced
  • 4 slices bacon, chopped
  • 3 tablespoons butter, divided
  • ½ cup heavy cream or half and half, warmed
  • 1 to 1¼ teaspoons kosher salt, to taste
  • ½ teaspoon black pepper
  • Optional, 1 to 2 tablespoons chopped fresh chives

Instructions

  1. Place the sliced onions in a large skillet with 1 tablespoon butter over medium low heat.
  2. Cook the onions slowly, stirring every few minutes, for 25 to 35 minutes, until deep golden and very soft.
  3. If the pan gets too dry, add a splash of water and stir, keeping the heat low to avoid burning.
  4. While the onions cook, place the potatoes in a large pot, cover with cold water, and add a pinch of salt.
  5. Bring to a boil over medium high heat, then reduce to a gentle boil.
  6. Cook the potatoes for 12 to 15 minutes, until they are very tender when pierced.
  7. In a separate skillet or in the same skillet after you remove the onions, cook the chopped bacon over medium heat until crisp.
  8. Transfer the cooked bacon to a paper towel lined plate and reserve 1 to 2 tablespoons of the bacon fat.
  9. Drain the potatoes well and return them to the hot pot.
  10. Add the remaining 2 tablespoons butter and the reserved bacon fat to the potatoes.
  11. Mash the potatoes until mostly smooth.
  12. Stir in the warm cream gradually until you reach a creamy texture.
  13. Fold in the caramelized onions and most of the bacon.
  14. Season with salt and black pepper, then taste and adjust.
  15. Transfer to a serving bowl and top with the remaining bacon and chopped chives if using.

Portion tip: Serve a small ⅓ to ½ cup scoop for those watching blood sugar, and encourage extra turkey and green vegetables on the same plate.

Three Cheese Mac: White Cheddar, Classic Cheddar, and Pumpkin Mac With Bacon

This section uses one basic method and three flavor profiles. You can choose one to serve, or make a small pan of each for variety, while still keeping portions controlled for people with diabetes.

White Cheddar Mac and Cheese

Ingredients

  • 8 ounces short pasta or low carb pasta
  • 3 tablespoons butter
  • 2 tablespoons almond flour or all purpose flour
  • 1½ cups heavy cream or half and half
  • 1 cup whole milk or unsweetened almond milk
  • 2 cups shredded sharp white cheddar cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt, to taste
  • ¼ teaspoon black pepper

Instructions

  1. Cook the pasta in salted water until al dente, then drain.
  2. In a large saucepan, melt the butter over medium heat.
  3. Whisk in the almond flour or flour and cook for 1 to 2 minutes.
  4. Slowly whisk in the cream and milk until smooth.
  5. Bring to a gentle simmer, stirring, until slightly thickened.
  6. Add garlic powder, salt, and pepper.
  7. Reduce heat to low and stir in the white cheddar until melted and smooth.
  8. Combine the drained pasta and cheese sauce, stirring to coat.
  9. Serve at once or transfer to a lightly greased dish and keep warm.

Portion tip: Serve this rich mac in small ramekins or ½ cup scoops, especially for diabetics, and offer extra roasted vegetables alongside.

Classic Cheddar Mac and Cheese

Ingredients

  • 8 ounces elbow macaroni or low carb pasta substitute
  • 3 tablespoons butter
  • 3 tablespoons almond flour or all purpose flour
  • 2 cups whole milk or 1½ cups milk and ½ cup cream
  • 2½ cups shredded yellow cheddar cheese
  • ½ teaspoon mustard powder
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt, to taste
  • ¼ teaspoon black pepper

Instructions

  1. Cook the pasta in salted water until al dente, then drain and set aside.
  2. In a saucepan, melt the butter over medium heat.
  3. Whisk in the almond flour or flour and cook, stirring, for 1 to 2 minutes.
  4. Slowly whisk in the milk and cream until smooth.
  5. Simmer gently, stirring often, until the sauce thickens enough to coat the back of a spoon.
  6. Stir in mustard powder, garlic powder, salt, and pepper.
  7. Turn the heat to low and add the shredded cheddar in small handfuls, stirring until fully melted.
  8. Taste and adjust seasoning.
  9. Pour the cheese sauce over the pasta and stir until evenly coated.
  10. Serve warm, reminding guests who track carbs to pair a small serving with salad and protein.

Pumpkin Mac and Cheese With Bacon

Ingredients

  • 8 ounces short pasta or low carb pasta
  • 4 slices bacon, chopped
  • 2 tablespoons butter
  • 2 tablespoons almond flour or all purpose flour
  • 1½ cups whole milk or 1 cup milk and ½ cup cream
  • 1 cup pumpkin puree, plain
  • 1½ cups shredded cheddar cheese
  • ½ cup shredded Gruyere or mozzarella
  • ½ teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt, to taste
  • ¼ teaspoon black pepper
  • Pinch of nutmeg, optional

Instructions

  1. Cook the pasta in salted water until al dente, then drain.
  2. In a skillet, cook the chopped bacon over medium heat until crisp, then remove to a paper towel lined plate.
  3. Reserve 1 tablespoon of bacon fat in the pan and discard the rest or save for another use.
  4. Add the butter to the pan with the bacon fat and melt over medium heat.
  5. Whisk in the almond flour or flour and cook for 1 to 2 minutes.
  6. Slowly whisk in the milk and cream until the mixture is smooth and starting to thicken.
  7. Whisk in the pumpkin puree until well combined.
  8. Add smoked paprika, garlic powder, salt, pepper, and nutmeg if using.
  9. Reduce heat to low and stir in the cheddar and Gruyere or mozzarella until melted and creamy.
  10. Taste and adjust seasoning.
  11. Combine the cheese pumpkin sauce with the cooked pasta and most of the bacon.
  12. Stir well, then top with the remaining bacon before serving.

Smart serving tip: Pumpkin adds fiber and flavor, so you can use more sauce over less pasta. For diabetics, serve a smaller portion over steamed broccoli or roasted cauliflower to keep the dish more blood sugar friendly.

Thanksgiving Desserts With Less Sugar and Big Flavor

Dessert can feel tricky when you are watching blood sugar, but it does not have to disappear from the table. With low sugar sweeteners, nut based crusts, and smart portions, you can serve rich, satisfying treats that do not feel like a compromise.

These recipes focus on flavor first. They use fat, spice, nuts, and texture so a smaller serving feels complete. Most can be made ahead, which reduces stress on the holiday and makes it easier to stick to your plan.

Nutty Pecan Pie Bars Without Corn Syrup

These pecan pie bars skip the corn syrup and heavy sugar and use a simple shortbread style crust. They have the flavor of classic pecan pie in an easier to serve bar, which also makes portion control simpler for anyone with diabetes.

Ingredients for the crust

1½ cups almond flour
¼ cup coconut flour or fine oat fiber
¼ cup granular low sugar sweetener (erythritol, allulose, or monk fruit blend)
¼ teaspoon fine sea salt
½ cup unsalted butter, melted
1 teaspoon vanilla extract

Ingredients for the pecan filling

2 large eggs
⅔ cup granular or liquid low sugar sweetener (allulose, erythritol blend, or similar)
¼ cup unsalted butter, melted and cooled slightly
2 teaspoons vanilla extract
¼ teaspoon fine sea salt
1½ cups chopped pecans

Instructions

Preheat the oven to 350°F and line an 8 by 8 inch pan with parchment, leaving an overhang for easy lifting.

Add almond flour, coconut flour, low sugar sweetener, and salt to a mixing bowl and stir to combine.

Pour in the melted butter and vanilla for the crust and mix until a soft, crumbly dough forms.

Press the crust mixture firmly and evenly into the bottom of the prepared pan with your fingers or the back of a spoon.

Bake the crust for 10 to 12 minutes, until the edges look slightly golden, then remove from the oven and set aside.

While the crust bakes, whisk the eggs for the filling in a medium bowl until lightly beaten.

Add the low sugar sweetener, melted butter, vanilla, and salt to the eggs and whisk until smooth.

Stir in the chopped pecans until they are evenly coated in the egg mixture.

Pour the pecan filling over the hot, partially baked crust and spread it into an even layer.

Return the pan to the oven and bake for 20 to 25 minutes, until the center looks set and no longer jiggles when you tap the pan gently.

Remove the pan from the oven and place it on a wire rack to cool completely to room temperature.

Once cool, refrigerate the bars for at least 2 hours to help them firm up for clean cuts.

Lift the bars out of the pan using the parchment, place on a cutting board, and cut into 16 to 20 small squares.

Serve as a rich, nutty dessert and remind guests that one or two small squares carry plenty of sweetness and crunch.

Salted Caramel Pumpkin Pie Bars and Apple Cider Donut Cake

These two desserts feel like classic bakery treats but use low sugar sweeteners and warm spices. Both store well in the fridge, so they are great make ahead desserts for a busy Thanksgiving week.

Salted Caramel Pumpkin Pie Bars

These bars layer a simple crust, a silky pumpkin filling, and a drizzle of low sugar salted caramel.

Ingredients for the crust

1¼ cups almond flour
¼ cup coconut flour or finely ground oats
¼ cup granular low sugar sweetener
¼ teaspoon fine sea salt
¼ cup unsalted butter, melted
1 teaspoon vanilla extract

Ingredients for the pumpkin filling

1 cup pumpkin puree, plain
2 large eggs
½ cup heavy cream or full fat coconut milk
½ cup granular low sugar sweetener
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
⅛ teaspoon ground cloves
¼ teaspoon fine sea salt

Ingredients for the low sugar salted caramel

½ cup allulose or other caramel friendly low sugar sweetener
3 tablespoons unsalted butter
¼ cup heavy cream
½ teaspoon vanilla extract
¼ to ½ teaspoon flaky or fine sea salt, to taste

Instructions

Preheat the oven to 350°F and line an 8 by 8 inch pan with parchment paper.

Add almond flour, coconut flour, sweetener, and salt for the crust to a bowl and stir to mix.

Pour in the melted butter and vanilla, then stir until the mixture looks like damp sand and holds together when pressed.

Press the crust mixture firmly into the bottom of the pan and smooth the surface.

Bake the crust for 8 to 10 minutes, until set and lightly golden around the edges, then remove from the oven.

In another bowl, whisk pumpkin puree, eggs, heavy cream, sweetener, vanilla, cinnamon, ginger, nutmeg, cloves, and salt until smooth.

Pour the pumpkin filling over the warm crust and spread it evenly.

Return the pan to the oven and bake for 25 to 30 minutes, until the center is just set and a toothpick near the center comes out mostly clean.

Remove the pan from the oven and place on a rack to cool to room temperature.

While the bars cool, make the caramel by adding the low sugar sweetener to a small saucepan over medium heat.

Cook the sweetener, stirring often, until it melts and turns a light amber color.

Add the butter carefully and whisk until melted and combined.

Slowly pour in the heavy cream while whisking, then cook for 1 to 2 minutes until smooth and slightly thickened.

Remove from heat, stir in vanilla and salt, then let cool until it thickens to a pourable but not runny texture.

Drizzle the cooled salted caramel over the cooled pumpkin bars in a thin, even pattern.

Chill the bars for at least 2 hours, then cut into small squares and serve.

Store covered in the refrigerator for up to 4 days for an easy make ahead dessert.

Apple Cider Donut Cake With Reduced Sugar

This cake gives you the flavor of a cider donut in a simple pan, with less sugar and plenty of spice.

Ingredients

1 cup apple cider, reduced to ½ cup
2 large eggs
⅓ cup neutral oil or melted butter
½ cup plain Greek yogurt or sour cream
½ cup granular low sugar sweetener, plus 2 tablespoons for topping
1 teaspoon vanilla extract
1½ cups all purpose flour or a 1 to 1 low carb baking mix
1½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
2 teaspoons ground cinnamon, divided
½ teaspoon ground nutmeg
2 tablespoons melted butter for brushing the top

Instructions

Pour the apple cider into a small saucepan and simmer over medium heat until it reduces to about ½ cup, then cool to room temperature.

Preheat the oven to 350°F and grease a 9 inch round cake pan or Bundt pan, then dust lightly with flour or baking mix.

In a large bowl, whisk the cooled reduced cider, eggs, oil or melted butter, Greek yogurt, sweetener, and vanilla until smooth.

In another bowl, whisk the flour or baking mix, baking powder, baking soda, salt, 1½ teaspoons cinnamon, and nutmeg.

Add the dry ingredients to the wet ingredients and stir just until combined with no dry streaks.

Pour the batter into the prepared pan and smooth the top.

Bake for 25 to 30 minutes for a round pan or 30 to 35 minutes for a Bundt, until a toothpick in the center comes out clean.

Remove the cake from the oven and let it cool in the pan for 10 minutes.

Turn the cake out onto a wire rack.

Brush the warm surface with the 2 tablespoons melted butter.

Mix the remaining ½ teaspoon cinnamon with 2 tablespoons low sugar sweetener in a small bowl, then sprinkle it over the warm cake.

Let the cake cool completely before slicing.

Serve small slices and pair with coffee or tea, and refrigerate leftovers for up to 3 days, which makes this an easy make ahead option.

Cranberry Cheesecake Bars and Pumpkin Creme Brulee

These desserts work especially well for keto and low sugar eaters. Cheesecake style fillings rely more on fat and protein than sugar, and custards use eggs and cream, which helps keep carbs modest per serving.

Cranberry Cheesecake Bars With Almond Flour Crust

These bars combine a nutty crust, creamy filling, and tart cranberry swirl.

Ingredients for the crust

1½ cups almond flour
3 tablespoons granular low sugar sweetener
¼ teaspoon fine sea salt
¼ cup unsalted butter, melted
1 teaspoon vanilla extract

Ingredients for the cheesecake filling

16 ounces cream cheese, softened
½ cup granular low sugar sweetener
2 large eggs
¼ cup sour cream or plain Greek yogurt
1 teaspoon vanilla extract
Pinch of salt

Ingredients for the cranberry swirl

1 cup fresh or frozen cranberries
¼ cup water
3 to 4 tablespoons low sugar sweetener
1 teaspoon orange zest, optional

Instructions

Preheat the oven to 325°F and line an 8 by 8 inch pan with parchment paper.

In a bowl, mix almond flour, sweetener, and salt for the crust.

Stir in the melted butter and vanilla until the mixture holds together when pressed.

Press the crust mixture firmly into the bottom of the pan in an even layer.

Bake the crust for 10 minutes, then remove and let it cool slightly.

For the cranberry swirl, add cranberries, water, sweetener, and orange zest if using to a small saucepan.

Simmer over medium heat for 8 to 10 minutes, stirring often, until the berries burst and the mixture thickens.

Mash lightly, then let the cranberry mixture cool to room temperature.

For the filling, beat the softened cream cheese and sweetener together in a bowl until smooth and fluffy.

Add eggs one at a time, mixing on low speed after each until just combined.

Mix in sour cream or Greek yogurt, vanilla, and a pinch of salt until smooth.

Pour the cheesecake filling over the baked crust and smooth the top.

Dot small spoonfuls of the cooled cranberry mixture over the filling.

Drag a knife or skewer through the dots to create a swirl pattern.

Bake for 25 to 30 minutes, until the edges are set and the center still has a slight jiggle.

Remove from the oven and cool to room temperature.

Refrigerate for at least 4 hours or overnight, then cut into small bars.

Serve chilled as a high fat, lower sugar dessert that fits nicely into a keto style plate.

Pumpkin Creme Brulee With Low Sugar Sweetener

Pumpkin creme brulee feels elegant but uses simple ingredients. Baking in a water bath helps the custard stay smooth.

Ingredients

1 cup pumpkin puree, plain
2 cups heavy cream
5 large egg yolks
½ cup granular low sugar sweetener for the custard
1 to 2 tablespoons low sugar sweetener for topping on each ramekin, preferably allulose
1½ teaspoons vanilla extract
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
Pinch of ground cloves
Pinch of fine sea salt

Instructions

Preheat the oven to 300°F and place 6 small ramekins in a deep baking dish.

Add heavy cream to a saucepan and warm over medium heat until steaming with small bubbles at the edges, then remove from heat.

In a mixing bowl, whisk egg yolks and ½ cup low sugar sweetener until slightly thick and pale.

Whisk in pumpkin puree, vanilla, cinnamon, ginger, nutmeg, cloves, and salt until smooth.

Slowly pour the warm cream into the pumpkin egg mixture while whisking constantly to avoid scrambling the yolks.

Strain the custard through a fine mesh sieve into a large measuring cup or bowl for an extra smooth texture.

Divide the custard evenly among the ramekins.

Pour hot tap water or recently boiled water into the baking dish around the ramekins until it reaches halfway up their sides, creating a water bath.

Carefully place the dish in the oven and bake for 35 to 45 minutes, until the edges are set and the centers still have a slight wobble.

Remove the baking dish from the oven and lift the ramekins out of the water to a cooling rack.

Cool to room temperature, then refrigerate the custards for at least 4 hours or overnight.

When ready to serve, sprinkle 1 to 2 teaspoons of low sugar sweetener evenly over each chilled custard.

Use a kitchen torch to melt and caramelize the sweetener until it forms a crisp, glassy top.

Let the brulee sit for a few minutes so the top hardens, then serve.

If you do not have a torch, place the ramekins under a hot broiler for a few minutes, watching closely, then cool again before serving.

Salted Chocolate Pecan Pie, Pumpkin Cinnamon Rolls, and Apple Pear Crisp

These three desserts feel cozy and familiar but each has a plan for sugar and portion control. They fit well on a mixed table where some guests want classic flavor and others need lower sugar choices.

Salted Chocolate Pecan Pie

Dark chocolate and a low sugar filling give this pie a richer taste, so smaller slices feel satisfying.

Ingredients

1 unbaked 9 inch pie crust, regular or almond flour based
1¼ cups pecan halves or pieces
½ cup dark chocolate chips, 70 percent or higher, sugar free if preferred
3 large eggs
¾ cup granular low sugar sweetener
½ cup unsalted butter, melted and cooled slightly
1½ teaspoons vanilla extract
¼ teaspoon fine sea salt
Flaky sea salt for topping

Instructions

Preheat the oven to 350°F and place the pie crust in a 9 inch pie plate, crimping the edges.

Spread the pecans and chocolate chips evenly in the bottom of the crust.

In a bowl, whisk eggs, low sugar sweetener, melted butter, vanilla, and salt until smooth.

Pour the filling over the pecans and chocolate in the crust.

Place the pie on a baking sheet to catch any spills.

Bake for 40 to 50 minutes, until the center is mostly set and the top is puffed and golden.

If the crust browns too quickly, cover the edges with foil.

Remove the pie from the oven and sprinkle a small pinch of flaky sea salt lightly over the top.

Cool completely to room temperature so the filling firms up.

Slice into 10 to 12 thin wedges for better portion control and serve.

Pumpkin Cinnamon Rolls With Reduced Sugar Glaze

These soft rolls use pumpkin in the dough for moisture and color, with a lighter hand on sugar.

Ingredients for the dough

¾ cup warm milk or unsweetened almond milk
2¼ teaspoons active dry yeast
2 tablespoons granular low sugar sweetener
½ cup pumpkin puree
¼ cup melted butter
1 large egg
3 cups all purpose flour or low carb baking mix, plus more as needed
½ teaspoon fine sea salt
1 teaspoon ground cinnamon

Ingredients for the filling

3 tablespoons softened butter
¼ cup brown style low sugar sweetener
1½ teaspoons ground cinnamon

Ingredients for the glaze

3 ounces cream cheese, softened
2 tablespoons butter, softened
2 to 4 tablespoons powdered low sugar sweetener
1 to 2 tablespoons milk or cream

Instructions

Add warm milk, yeast, and 1 tablespoon low sugar sweetener to a large bowl and let stand for 5 to 10 minutes until foamy.

Whisk in pumpkin puree, melted butter, egg, remaining 1 tablespoon sweetener, salt, and cinnamon.

Stir in 2½ cups flour or baking mix until a soft dough forms.

Add more flour a little at a time if needed until the dough is soft and only slightly sticky.

Knead on a lightly floured surface for 5 to 7 minutes, or mix with a dough hook, until smooth and elastic.

Place the dough in a greased bowl, cover, and let rise in a warm place for 60 to 75 minutes, until puffy and nearly doubled.

In a small bowl, mix the softened butter, brown style sweetener, and cinnamon for the filling.

Punch down the dough and roll it into a rectangle about 12 by 16 inches.

Spread the cinnamon filling evenly over the dough, leaving a small border at the edges.

Roll up the dough tightly from the long side into a log.

Slice into 12 pieces and place them in a greased 9 by 13 inch pan.

Cover and let rise for 30 to 40 minutes, until puffy.

Preheat the oven to 350°F.

Bake the rolls for 20 to 25 minutes, until lightly golden and cooked through.

While they bake, beat cream cheese, butter, powdered sweetener, and milk or cream until smooth and spreadable.

Spread or drizzle the glaze over the warm rolls.

Serve warm and suggest one roll with plenty of protein on the plate for those watching carbs.

Apple Pear Crisp With Oats and Nuts

This crisp uses fruit, oats, and nuts with a reduced sugar topping. It pairs well with plain whipped cream instead of ice cream for less sugar.

Ingredients for the fruit base

2 medium apples, peeled and sliced thin
2 medium pears, peeled and sliced thin
2 tablespoons lemon juice
2 to 3 tablespoons granular low sugar sweetener
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 teaspoon vanilla extract

Ingredients for the crisp topping

¾ cup old fashioned oats
½ cup chopped nuts, such as pecans or walnuts
¼ cup almond flour or whole wheat flour
¼ cup granular low sugar sweetener or a mix of sweetener and 1 tablespoon brown sugar
¼ teaspoon fine sea salt
¼ teaspoon cinnamon
¼ cup melted butter

Instructions

Preheat the oven to 350°F and lightly grease an 8 by 8 inch baking dish.

In a bowl, toss apple and pear slices with lemon juice, sweetener, cinnamon, nutmeg, and vanilla.

Spread the fruit mixture evenly in the prepared baking dish.

In another bowl, mix oats, nuts, almond flour, sweetener, salt, and cinnamon.

Pour in the melted butter and stir until the topping is evenly moistened and crumbly.

Sprinkle the topping evenly over the fruit.

Bake for 30 to 35 minutes, until the fruit is tender and bubbling and the top is golden brown.

Let the crisp cool for at least 15 minutes before serving so the juices thicken.

Serve small scoops, about ½ cup, and explain that pairing it with protein and low carb sides helps keep the overall meal balanced.

Cranberry Ricotta Cake, Apple Cheesecake Bars, and Pumpkin Cheesecake Bars

These desserts lean higher in protein and fit well into a low sugar plan. Cheesecake style desserts often work well for keto if you use the right sweetener and keep crusts simple.

Cranberry Ricotta Cake

Ricotta keeps this cake moist and adds protein, while cranberries bring a tart note.

Ingredients

1½ cups almond flour or a mix of almond and all purpose flour
1½ teaspoons baking powder
¼ teaspoon fine sea salt
½ cup granular low sugar sweetener
3 large eggs
1 cup ricotta cheese, whole milk
¼ cup olive oil or melted butter
1 teaspoon vanilla extract
1 cup fresh or frozen cranberries, halved if large

Instructions

Preheat the oven to 350°F and grease a 9 inch springform pan or cake pan, then line the bottom with parchment.

In a bowl, whisk almond flour, baking powder, salt, and sweetener.

In another bowl, whisk eggs, ricotta, oil or melted butter, and vanilla until smooth.

Add the dry ingredients to the wet mixture and stir until just combined.

Fold in most of the cranberries, reserving a small handful for the top.

Pour the batter into the prepared pan and spread evenly.

Scatter the remaining cranberries over the surface.

Bake for 30 to 40 minutes, until a toothpick in the center comes out clean or with a few moist crumbs.

Cool in the pan for 10 minutes, then remove to a rack to cool completely.

Serve small wedges as a moist, not too sweet dessert that holds up well in the fridge.

Apple Cheesecake Bars

These bars use a simple crust, creamy filling, and a thin apple layer on top.

Ingredients for the crust

1½ cups almond flour or low carb baking mix
3 tablespoons granular low sugar sweetener
¼ teaspoon fine sea salt
¼ cup melted butter

Ingredients for the cheesecake filling

16 ounces cream cheese, softened
½ cup granular low sugar sweetener
2 large eggs
¼ cup sour cream or Greek yogurt
1 teaspoon vanilla extract

Ingredients for the apple topping

1 large apple, peeled and thinly sliced
1 tablespoon melted butter
2 tablespoons granular low sugar sweetener
½ teaspoon ground cinnamon

Instructions

Preheat the oven to 325°F and line an 8 by 8 inch baking pan with parchment.

Mix almond flour, sweetener, salt, and melted butter for the crust until combined and crumbly.

Press the crust mixture firmly into the bottom of the pan.

Bake the crust for 8 to 10 minutes, then set aside.

Beat cream cheese and sweetener in a bowl until smooth and creamy.

Add eggs one at a time, mixing on low until just blended.

Mix in sour cream or Greek yogurt and vanilla until smooth.

Pour the cheesecake filling over the warm crust and smooth the top.

In a small bowl, toss apple slices with melted butter, sweetener, and cinnamon.

Arrange the apple slices over the cheesecake layer in a thin, even layer.

Bake for 30 to 35 minutes, until the edges are set and the center is slightly jiggly.

Cool to room temperature, then chill for at least 4 hours.

Cut into bars and serve chilled, keeping portions moderate for those counting carbs.

Pumpkin Cheesecake Bars

Pumpkin cheesecake bars offer the flavor of pumpkin pie with extra protein from cream cheese.

Ingredients for the crust

1½ cups almond flour
3 tablespoons granular low sugar sweetener
¼ teaspoon fine sea salt
¼ cup unsalted butter, melted

Ingredients for the pumpkin cheesecake filling

16 ounces cream cheese, softened
½ cup granular low sugar sweetener
¾ cup pumpkin puree
2 large eggs
1 teaspoon vanilla extract
1½ teaspoons ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
Pinch of cloves
Pinch of salt

Instructions

Preheat the oven to 325°F and line an 8 by 8 inch baking pan with parchment paper.

Combine almond flour, sweetener, salt, and melted butter for the crust in a bowl and mix until crumbly.

Press the crust mixture evenly into the bottom of the prepared pan.

Bake for 8 to 10 minutes, then remove and let cool slightly.

Beat cream cheese and sweetener together until smooth and free of lumps.

Add pumpkin puree, eggs, vanilla, cinnamon, ginger, nutmeg, cloves, and salt and mix until smooth, avoiding over beating.

Pour the pumpkin cheesecake mixture over the crust and smooth the top.

Bake for 30 to 35 minutes, until the center is mostly set with a small wobble.

Remove from the oven and cool to room temperature.

Chill for at least 4 hours or overnight to firm up.

Cut into small bars and serve cold with a bit of whipped cream if desired, using a low sugar sweetener in the cream.

These dessert options let you build a Thanksgiving dessert table that feels full and generous, even while keeping sugar low and flavors bold.

Festive Thanksgiving Cocktails With Low Sugar Swaps

Drinks can add a surprising amount of sugar to Thanksgiving dinner. When my husband started managing Type 2 diabetes, I realized our holiday cocktails needed as much attention as stuffing and dessert. With a few careful swaps, you can pour festive drinks that look special, taste cozy, and keep sugar much lower.

These cocktails focus on flavor from herbs, citrus, spices, and a little fruit, instead of heavy juice or syrups. You can build most of them with what you already have for cooking, which keeps shopping simple. Offer water and mocktail versions next to each drink so everyone at the table feels included and supported.

Holiday Sangria With Fresh Fruit and Sugar Free Mixer

This sangria has the look and flavor of a classic party drink, but uses a sugar free mixer instead of sweetened juice. A modest amount of fresh fruit adds color without turning the drink into a sugar bomb.

Ingredients

1 bottle (750 ml) dry red wine or dry white wine
1 cup sugar free lemon lime soda or sugar free flavored sparkling water
½ cup brandy or orange liqueur, optional for a stronger drink
1 small orange, sliced into thin rounds
½ small apple, cored and thinly sliced
½ cup fresh cranberries or a small handful of raspberries
2 to 3 cinnamon sticks
4 to 6 orange or lemon slices, extra, for garnish
Ice cubes for serving

Instructions

Add the sliced orange, sliced apple, and cranberries to a large pitcher.

Pour in the wine and brandy or orange liqueur if you are using it.

Add the cinnamon sticks to the pitcher and gently stir.

Cover and refrigerate for at least 2 hours, and up to 24 hours, so the flavors blend.

Just before serving, pour in the sugar free soda or sparkling water and stir gently again.

Fill glasses with ice, then pour the sangria over the ice, adding a few fruit slices to each glass.

Garnish with an extra orange or lemon slice if you like, and serve at once so the bubbles stay fresh.

For guests with diabetes or anyone watching carbs, serve smaller 3 to 4 ounce pours and encourage them to sip slowly and alternate with water.

You can also offer a non alcoholic version by skipping the wine and brandy and using a mix of sugar free sparkling water and a small splash of unsweetened tea for color.

Pumpkin Kentucky Mule and Bourbon Cider Fizz

Bourbon pairs well with fall spices and apple flavors, so it fits naturally on a Thanksgiving menu. These two drinks give you cozy flavors with far less sugar than standard cocktail recipes.

Pumpkin Kentucky Mule

This pumpkin mule uses a sugar free ginger beer and pumpkin flavor that comes from puree or a low sugar syrup.

Ingredients

2 ounces bourbon
1 to 2 tablespoons pumpkin puree, plain, or 1 ounce pumpkin spice simple syrup made with sugar substitute
½ ounce fresh lime juice
4 to 6 ounces sugar free ginger beer
2 to 3 ice cubes
Pinch of ground cinnamon or pumpkin pie spice, optional
Lime wedge or cinnamon stick for garnish

Instructions

Add the bourbon, pumpkin puree or pumpkin spice syrup, and lime juice to a cocktail shaker or mason jar.

Fill the shaker with ice and shake for 10 to 15 seconds until well chilled and the pumpkin is mixed in.

Strain into a copper mug or short glass filled with fresh ice.

Top with sugar free ginger beer and stir gently to combine.

Sprinkle a tiny pinch of cinnamon or pumpkin spice on top if you like.

Garnish with a lime wedge or cinnamon stick and serve right away while it is cold and fizzy.

For a pumpkin mule mocktail, skip the bourbon and use pumpkin puree, lime juice, and sugar free ginger beer, then top with extra ice and a splash of water to soften the flavor.

Bourbon Cider Fizz

This drink keeps the apple note light by using a small amount of cider or a sugar free apple flavor, then stretching it with sparkling water.

Ingredients

1½ to 2 ounces bourbon
1 to 2 tablespoons apple cider, or ½ to 1 ounce sugar free apple flavored syrup
4 to 6 ounces plain sparkling water or club soda
2 to 3 ice cubes
1 thin apple slice or lemon twist for garnish
Small pinch of ground cinnamon, optional

Instructions

Add the bourbon and apple cider or sugar free apple syrup to a rocks glass.

Stir briefly to combine so the flavors blend.

Add the ice cubes to the glass.

Top with sparkling water or club soda, starting with 4 ounces, and add more if you prefer a lighter drink.

Stir gently once more, then add a thin apple slice or lemon twist on top.

If you enjoy warm spice, dust a tiny pinch of cinnamon over the drink.

For a cider fizz mocktail, leave out the bourbon, use a tablespoon or less of cider or a sugar free apple syrup, then fill the glass with sparkling water and ice.

Mocktail versions are helpful for guests who do not drink alcohol or are taking medicines that interact with alcohol, and they also avoid the blood sugar impact of both alcohol and extra mixers.

Cranberry Old Fashioned With No Added Sugar

An old fashioned is a natural choice for a lower sugar cocktail because it usually uses a small amount of sweetener. This version pulls in tart cranberries and a sugar free simple syrup so the drink stays fragrant and festive without heavy sugar.

Ingredients

2 ounces bourbon or rye whiskey
6 to 8 fresh or frozen cranberries
½ ounce sugar free simple syrup, made with equal parts water and sugar substitute
2 to 3 dashes orange or classic aromatic bitters
1 large ice cube or a few smaller cubes
1 orange peel strip or twist
A few extra cranberries for garnish, optional

Instructions

Add the fresh or frozen cranberries to a sturdy rocks glass.

Pour the sugar free simple syrup over the cranberries.

Use a muddler or the back of a spoon to gently press the cranberries several times until they break and release some juice, but do not smash them into a paste.

Add the bitters and bourbon or rye to the glass.

Stir for 15 to 20 seconds to chill and dilute the drink slightly.

Add the large ice cube or several smaller cubes to the glass.

Express the orange peel over the drink by holding it over the glass and giving it a quick twist so the oils spray onto the surface.

Rub the peel around the rim of the glass, then drop it in as a garnish along with a few extra cranberries if you like.

Serve the cranberry old fashioned as a slow sipping drink and remind guests with diabetes to take their time, since both the alcohol and the small amount of sweetener can affect blood sugar.

Encourage guests who monitor glucose to pair this drink with food, not on an empty stomach, and to have water between sips.

Alternative Thanksgiving Main Dishes for Non Turkey Lovers

Not everyone gets excited about turkey, especially when they are also watching carbs and sugar. A holiday plate can feel just as special with pork, beef, or chicken as the star, and often these proteins make blood sugar balance easier. These main courses focus on hearty flavor, slow cooking, and simple seasoning, so you can feed both non turkey lovers and guests with diabetes at the same time.

Apple Cider Braised Pork and Red Wine Braised Beef

Slow braises work well when you want leaner or tougher cuts to feel rich and tender. The long, low cooking time gently breaks down the meat fibers and adds deep flavor without heavy sauces full of sugar.

Apple Cider Braised Pork Shoulder

Use a no sugar added apple cider and keep portions moderate for better carb control.

Ingredients

3 to 4 pounds pork shoulder, trimmed of excess fat
1 teaspoon kosher salt
½ teaspoon black pepper
2 tablespoons olive oil
1 large onion, sliced
3 cloves garlic, minced
2 cups apple cider, no sugar added
1 cup low sodium chicken broth, no sugar added
2 teaspoons Dijon mustard
2 sprigs fresh thyme or 1 teaspoon dried thyme
1 sprig fresh rosemary or ½ teaspoon dried rosemary
1 bay leaf

Instructions

Pat the pork shoulder dry with paper towels, then season all over with salt and pepper.

Heat the olive oil in a large Dutch oven over medium high heat.

Add the pork and brown it on all sides, about 3 to 4 minutes per side, then transfer to a plate.

Add the sliced onion to the pot and cook for 4 to 5 minutes, stirring, until it softens and begins to brown.

Stir in the minced garlic and cook for 30 seconds until fragrant.

Pour in the apple cider and chicken broth, scraping the bottom of the pot to release browned bits.

Whisk in the Dijon mustard, then add thyme, rosemary, and the bay leaf.

Return the browned pork to the pot, nestling it into the liquid.

Bring the liquid just to a simmer, then cover the pot with a tight lid.

Transfer to a 300°F oven and braise for 2½ to 3 hours, until the pork is very tender and pulls apart easily with a fork.

Remove the pork to a cutting board and let it rest for 10 minutes, then slice or shred.

Simmer the braising liquid on the stove for 5 to 10 minutes to thicken slightly if you like, then taste and adjust salt and pepper.

Serve the pork with a spoonful of the pan juices, and remind guests that the cider adds some natural sugar, so a palm sized portion paired with low carb sides works best for diabetes.

Slow cooking here turns an affordable, slightly fattier cut into fork tender meat with plenty of flavor, so a smaller serving still feels satisfying.

Red Wine Braised Beef Chuck

This beef dish feels like a classic pot roast but with more aroma from red wine and herbs.

Ingredients

3 pounds beef chuck roast, trimmed of large chunks of fat
1½ teaspoons kosher salt
¾ teaspoon black pepper
2 tablespoons olive oil
1 large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
1½ cups dry red wine
1½ cups low sodium beef broth, no sugar added
2 tablespoons tomato paste
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
2 bay leaves

Instructions

Pat the beef dry and season all over with salt and pepper.

Heat olive oil in a large Dutch oven over medium high heat.

Add the beef and brown on all sides, about 3 to 4 minutes per side, then transfer to a plate.

Add onion, carrots, and celery to the pot and cook for 5 to 7 minutes, stirring, until the vegetables soften and begin to brown.

Stir in the minced garlic and tomato paste and cook for 1 minute, stirring, to toast the paste.

Pour in the red wine and use a wooden spoon to scrape up the browned bits from the bottom.

Add the beef broth, thyme, and bay leaves, and stir to combine.

Return the browned beef chuck to the pot, nestling it into the liquid.

Bring the mixture just to a simmer, then cover with a lid.

Transfer to a 300°F oven and braise for 2½ to 3 hours, until the beef is very tender and can be pulled apart with a fork.

Remove the beef to a cutting board and let rest for 10 minutes, then slice or shred.

Simmer the cooking liquid on the stove for 10 minutes to reduce slightly, then taste and adjust seasoning.

Serve the beef with the reduced sauce and plenty of non starchy vegetables for a balanced, lower carb plate.

The slow braise turns a leaner, tougher cut into a silky main course without heavy flour based gravy.

Pumpkin Risotto With Bacon (Lower Carb Tips)

Pumpkin risotto feels cozy, smells like fall, and works well in small portions next to protein and salad. You can make a classic version with arborio rice, or swap in cauliflower rice for a keto friendly version.

Ingredients

4 slices bacon, chopped
1 tablespoon olive oil, if needed
1 small onion or shallot, finely chopped
1 cup arborio rice (or 3 cups riced cauliflower for a keto option)
2 cloves garlic, minced
½ cup dry white wine, optional
3 to 4 cups low sodium chicken or vegetable broth, warmed
¾ cup pumpkin puree, plain
½ cup grated Parmesan cheese
2 tablespoons butter
½ teaspoon kosher salt, or to taste
¼ teaspoon black pepper
Pinch of nutmeg, optional

Instructions

Place a large skillet or wide saucepan over medium heat and cook the chopped bacon until crisp, about 6 to 8 minutes, then transfer to a paper towel lined plate.

If the pan looks dry, add olive oil to the bacon fat, then add the chopped onion and cook for 3 to 4 minutes until soft and translucent.

Stir in the arborio rice and cook for 1 to 2 minutes, stirring often, until the grains look glossy and lightly toasted.

Add the minced garlic and cook for 30 seconds.

Pour in the white wine if using and stir until most of the liquid has absorbed.

Add a ladle of warm broth to the rice and stir gently until the liquid is mostly absorbed.

Continue adding broth, one ladle at a time, stirring often and letting each addition absorb before adding more, until the rice is creamy and tender, about 18 to 22 minutes.

Stir in the pumpkin puree, Parmesan, butter, salt, pepper, and nutmeg, and cook for 2 more minutes until hot and creamy.

Fold in most of the crispy bacon, reserving a little for topping.

Taste and adjust seasoning with more salt or cheese if needed, then serve warm with the remaining bacon sprinkled on top.

For a lower carb version, cook the bacon and onion the same way, then add riced cauliflower instead of arborio rice, sauté for 3 to 4 minutes, and stir in a smaller amount of broth and pumpkin until the cauliflower is tender and creamy.

To keep carbs in check with regular rice, use a small ⅓ cup scoop next to a large salad and extra turkey, chicken, or pork, rather than serving a full bowl.

Roasted Pork Tenderloin With Herbs

Pork tenderloin cooks quickly, slices neatly, and stays lean. It is naturally low in carbs and high in protein, which makes it a smart main dish for guests with diabetes or anyone watching blood sugar.

Ingredients

1½ to 2 pounds pork tenderloin, silver skin trimmed
1½ tablespoons olive oil, divided
1½ teaspoons kosher salt
¾ teaspoon black pepper
3 cloves garlic, minced
1 teaspoon dried thyme or 2 teaspoons fresh thyme leaves
1 teaspoon dried rosemary or 2 teaspoons fresh rosemary, finely chopped

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.

Trim any silver skin from the pork tenderloin with a sharp knife, then pat dry with paper towels.

Rub the pork all over with 1 tablespoon olive oil, salt, and pepper.

In a small bowl, mix the remaining ½ tablespoon olive oil with minced garlic, thyme, and rosemary to form a paste.

Rub the herb garlic paste evenly over the pork.

Heat a large oven safe skillet over medium high heat and sear the pork on all sides for 1 to 2 minutes per side until golden brown.

Transfer the skillet to the oven, or place the seared tenderloin on the prepared baking sheet.

Roast for 15 to 20 minutes, turning once, until the internal temperature reaches 145°F in the thickest part.

Remove the pork from the oven and transfer to a cutting board.

Loosely tent with foil and let rest for 5 to 10 minutes so the juices settle.

Slice the pork into ½ inch thick medallions and arrange on a platter.

Serve with roasted vegetables or a large salad for a low carb plate that works well for people with diabetes because the protein is high and carbs are minimal.

This dish feels special enough for Thanksgiving but is simple enough to cook on a busy weeknight.

Herb Roasted Chicken and Whole Roasted Chicken Piccata

Chicken is a crowd pleasing protein and lighter than many holiday meats. It works well for guests who want a lean main, and both of these recipes keep carbs very low.

Herb Roasted Chicken

This recipe uses classic flavors that smell like Sunday dinner.

Ingredients

1 whole chicken, 4 to 5 pounds, patted dry
2 tablespoons olive oil or melted butter
1½ teaspoons kosher salt
¾ teaspoon black pepper
3 cloves garlic, minced
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
2 teaspoons chopped fresh rosemary or 1 teaspoon dried rosemary
1 lemon, halved
1 small onion, quartered

Instructions

Preheat the oven to 400°F and place a rack in the center.

Place the chicken on a rack in a roasting pan or on a lined baking sheet.

Rub the chicken all over with olive oil or melted butter.

Season the outside generously with salt and pepper.

In a small bowl, mix the minced garlic, thyme, and rosemary, then rub this herb mixture over the skin and inside the cavity.

Stuff the cavity with the lemon halves and onion quarters.

Tie the legs loosely with kitchen twine if you like for even cooking.

Roast the chicken for 1 to 1¼ hours, basting once or twice with pan juices, until the thickest part of the thigh reaches 165°F.

Remove from the oven and let rest for 10 to 15 minutes before carving.

Carve into breast slices, thighs, drumsticks, and wings, and serve with the pan juices and plenty of low carb sides.

Chicken provides lean protein and pairs well with higher fat sides, which can help guests with diabetes feel full without a large carb load.

Whole Roasted Chicken Piccata

This version adds bright lemon and capers for a twist on classic piccata flavors.

Ingredients

1 whole chicken, 4 to 5 pounds, patted dry
2 tablespoons olive oil or melted butter
1½ teaspoons kosher salt
¾ teaspoon black pepper
1 lemon, thinly sliced
3 cloves garlic, minced
2 tablespoons capers, drained
½ cup low sodium chicken broth, no sugar added
2 tablespoons butter or additional olive oil for finishing
2 tablespoons chopped fresh parsley, optional

Instructions

Preheat the oven to 400°F and set a rack in the center.

Place the chicken in a roasting pan or oven safe skillet and rub it all over with olive oil or melted butter.

Season the chicken with salt and pepper on all sides and inside the cavity.

Scatter the lemon slices and capers around the chicken in the pan.

Rub the minced garlic over the skin and place a few lemon slices inside the cavity if desired.

Pour the chicken broth into the bottom of the pan.

Roast for 1 to 1¼ hours, basting once or twice with the pan juices, until the thigh temperature reaches 165°F.

Transfer the cooked chicken to a cutting board and let rest for 10 to 15 minutes.

Place the roasting pan on the stove over medium heat, add the butter or extra olive oil to the pan juices, and whisk until slightly thickened and glossy.

Carve the chicken into serving pieces and place on a platter.

Spoon the lemon caper pan sauce over the chicken and sprinkle with chopped parsley if using.

Serve with cauliflower mash, roasted vegetables, or a big salad for a bright, low carb Thanksgiving plate built around lean protein.

Conclusion

A full Thanksgiving table can still respect Type 2 diabetes, high blood pressure, and cholesterol concerns. When my husband was diagnosed with Type 2 diabetes and started medicine for blood pressure and cholesterol, I began converting our favorite recipes to keto and low sugar versions. Over time, these dishes stopped feeling like “special diet” food and turned into our new normal. Our family still feels satisfied, included, and cared for, just with a different balance of carbs and sugar.

You do not need to cook every recipe at once. Choose one or two dishes from each section, test them ahead of time if you can, and keep the rest bookmarked for future holidays. Over a few seasons, your Thanksgiving menu can shift toward meals that feel both festive and protective of long term health.

Which recipe are you most excited to try first? Save or print this guide for your holiday planning, share it with family members who cook, and use it as a reference each year as you build a Thanksgiving that fits your health goals and still feels like a celebration.

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