T<\/span>hanksgiving is traditionally a day of carb-heavy feasting\u2014and even dietitians wouldn\u2019t dare recommend skipping the mashed potatoes, stuffing, or fluffy dinner rolls. Yet it\u2019s possible, they say, to level up those favorites with a protein kick that will leave you feeling full for longer. You might even find that it\u2019s fun to reimagine holiday staples.<\/p>\n \u201cIt\u2019s not about making Thanksgiving less. It\u2019s a day of abundance,\u201d says Julia Long, a registered dietitian nutritionist in Houston. \u201cIt\u2019s about, how can we get more out of this\u2014and add benefits without changing the flavor?\u201d<\/p>\n If you need some inspiration, we asked experts to share their favorite ways to add a protein blast to this year\u2019s Thanksgiving menu.<\/p>\n Replace some or all of the cream or butter in your spuds with Greek yogurt or cottage cheese, suggests Sarah Bond, a food scientist, nutritionist, and recipe developer<\/a> in Denver. You might be surprised by the pizzazz it adds. \u201cGreek yogurt could give it a little bit of a tart flavor,\u201d she says. \u201cI personally really like sour cream and potatoes, and it can emulate that.\u201d Plus, 1 cup<\/a> of Greek yogurt has 25 grams of protein<\/a> and is lower in fat than other ingredients commonly used to make mashed potatoes rich and creamy.<\/p>\n Read More: <\/strong>What\u2019s So Great About Cottage Cheese?<\/em><\/a><\/p>\n If you\u2019re worried that the yogurt won\u2019t go over well with your guests, consider opting for low-fat cottage cheese\u2014which has such a subtle taste, people might not even notice its presence. If you blend it well enough, \u201cit becomes smooth and silky,\u201d no curds visible, Bond says. It has a similar protein profile to Greek yogurt, with at least 25 grams of protein<\/a> per cup, so it\u2019ll do a nice job filling you up.<\/p>\n Switch out the chicken or beef stock you use to make gravy for the equivalent in bone broth. It won\u2019t change what the final product tastes like, but the protein will leap from around 4 grams<\/a> per serving to 10 grams<\/a>. \u201cThere\u2019s no flavor difference, and no cooking difference,\u201d Long says. One downside: Bone broth tends to cost a few dollars more than stock. But if you can swing it, she says, it\u2019s an effective way to invite more protein to the table without offending anyone\u2019s palate.<\/p>\n If your family is in the camp that believes macaroni and cheese is a holiday food, consider experimenting with more protein-friendly ways to prepare it. You could seize the opportunity to get acquainted with chickpea pasta, for example, which contains 11 grams of protein<\/a> and 14 grams of fiber per 2 oz. Those with finicky family members might, however, want to proceed cautiously, since it\u2019s chewier, nuttier, and a little more \u201cwholesome\u201d tasting than typical pasta. \u201cIf you have guests and they’re expecting one thing, it could be a bit jarring,\u201d Bond acknowledges.\u00a0<\/p>\n In those cases, she likes to direct people to silken tofu, which hasn\u2019t been pressed like the firm tofu you might use in other dishes\u2014meaning it\u2019s soft and pliable. \u201cIt\u2019s a great choice for blending into things where you want a creamy, hidden protein,\u201d Bond says. Silken tofu has a super mild taste, and 3 ounces<\/a> pack about 5 grams of protein.<\/p>\n Read More: <\/strong>Why You Should Eat a Dense Bean Salad Today<\/em><\/a><\/p>\n Holiday Durham, a registered dietitian in Los Angeles, likes mixing pureed chickpeas or white beans in with the mac and cheese for added protein and a slightly different texture. Both types of beans offer about 10 grams of protein per half-cup serving. \u201cChickpeas add that nutty flavor, and white beans have such a bland taste that you can’t really tell they’re there,\u201d she says. \u201cIt just makes everything creamier.”<\/p>\n Brussels sprouts are a Thanksgiving standout\u2014and there\u2019s a lot you can do to breathe new life into the cruciferous veggies. You could, for example, saut\u00e9 them with chopped turkey bacon for extra flavor and protein, Durham suggests. If you prefer meat-free ideas, toss in toasted almonds, walnuts, or pumpkin seeds, or some crispy roasted chickpeas. Lots of people enjoy serving Brussels sprouts over a bed of quinoa, she adds, which makes for a protein-rich base\u20141 cup has 7.45 grams<\/a>. \u201cIt adds to the crunchiness,\u201d Durham says. \u201cThere\u2019s so much versatility with Brussels sprouts.\u201d<\/p>\n Who knew? Doughy rolls don\u2019t have to be so, well, carby. If you\u2019re making your own bread, Durham recommends using whole wheat rather than white flour, which can boost protein and fiber content. You could also add a couple scoops of unflavored protein powder to the dough. One scoop<\/a> has about 24 grams of protein\u2014which will definitely delay how long it takes for you to return for a second or third plate. \u201cOnce it\u2019s blended in and you\u2019re cooking, it\u2019s fabulous,\u201d she says. \u201cYou don\u2019t even know it\u2019s there.\u201d Another of Durham\u2019s favorite tricks is incorporating chia seeds, flaxseeds, or hemp seeds into the dough\u2014all are rich in protein and fiber. Three tablespoons of hemp seeds<\/a>, for example, contain a satisfying 9 grams of protein, plus impressive amounts of calcium, phosphorus, and potassium.<\/p>\n If you\u2019re planning to stuff your face with stuffing\u2014like any proper Thanksgiving celebrant\u2014experiment with replacing the bread with quinoa, Durham suggests. \u201cQuinoa absorbs the juices from the meat or mushroom soups,\u201d she says. \u201cIt does a really nice job of absorbing the flavors while maintaining a nice texture.\u201d Another idea, she points out, is adding diced turkey, chicken, or turkey bacon to the traditionally all-carb dish. Or you could mix in chopped nuts\u2014Durham likes pecans and walnuts\u2014for protein and healthy fats. \u201cBake them beforehand, and then put them on top,\u201d she suggests. \u201cThere are so many ways to improvise and make it healthier.\u201d<\/p>\n Green beans\u2019 biggest day of the year is Thanksgiving, when they show up in a delicious casserole mixed with cream of mushroom soup and crunchy fried onions. Durham likes adding white beans or chickpeas for a protein boost\u2014and notes that there are multiple ways to go about it. \u201cYou could add the whole beans themselves with the green beans,” she says. \u201cOr you could blend them and replace part of the mushroom soup\u2014which isn’t as viscous as something like white beans.\u201d That will help make the dish even creamier, she adds. Before you serve it to your guests, top the casserole with toasted almonds or cashews for another burst of protein.<\/p>\n Instead of using roux (a combination of butter and flour) to thicken your soups, put the collagen powder you have in your pantry to use. One scoop typically has 10 grams of protein<\/a>, compared to 2 grams in 2 oz of roux<\/a>. \u201cIf there\u2019s no flavor difference, I want something with more bang for my buck,\u201d Long says. \u201cYou\u2019re adding protein, and it’s good for your skin and your joints, so you’re getting health benefits.”<\/p>\n Read More:<\/strong> 5 Myths About Thanksgiving Food\u2014Debunked<\/em><\/a><\/p>\n That\u2019s not the only spin you can put on soup. Durham likes to make a savory pumpkin soup on Thanksgiving, and she adds red or green lentils for protein, heartiness, and a pleasing texture. You could also blend in cashews or almonds. \u201cYou get creaminess, a little bit of fat, and some protein,” she says. \u201cThey add a nice flair with the sweetness of the pumpkins.\u201d<\/p>\n Improving upon pie is a tall task\u2014but dietitians are up to the challenge. Durham suggests making the crust out of chickpea or nut flour, both of which have more protein than your standard pastry flour. Then, add silken tofu or avocado in the filling to add creaminess and (even more) protein. \u201cIt\u2019s so easy,\u201d she says. If you blend silken tofu with, say, some cinnamon and canned pumpkin, \u201cyou can’t really tell it\u2019s there, because the other flavors are so prominent.\u201d She even adds it to the chocolate mousse she takes to holiday parties, and when she lets people in on the secret ingredient, her friends exclaim: \u201cI would never eat tofu, but I like this.\u201d<\/p>\n Bond, meanwhile, enjoys adding either unflavored or vanilla protein powder to pumpkin and pecan pies. It\u2019s a terrific way to make high-protein desserts, she says\u2014though you might want to do a test run before the big day to make sure your guests can\u2019t detect a difference. (Plus, who\u2019s going to complain about taste-testing pie?)<\/p>\n As a finishing touch, sprinkle some chopped nuts on top of your pie for extra protein and texture. A quarter-cup of chopped macadamia nuts supplies 3 grams of protein<\/a>, and the same size serving of chopped walnuts<\/a> offers 5 additional grams. \u201cIt\u2019s like having a pie that has some benefits,\u201d Durham says\u2014which is one more thing to be grateful for this Thanksgiving.<\/p>\n<\/div>\nRecipes Mashed potatoes<\/strong><\/h2>\n
Recipes Gravy<\/strong><\/h2>\n
Recipes Mac and cheese<\/strong><\/h2>\n
Recipes Brussels sprouts<\/strong><\/h2>\n
Recipes Rolls<\/strong><\/h2>\n
Recipes Stuffing<\/strong><\/h2>\n
Recipes Green bean casserole<\/strong><\/h2>\n
Recipes Soup<\/strong><\/h2>\n
Recipes Pie<\/strong><\/h2>\n