Yahoo News No One At Thanksgiving Will Believe This Sweet Potato Casserole Is Vegan
Navigating meals as a vegetarian or vegan can be tricky during the best of times, but it gets a lot trickier during the holiday season. Thanksgiving, especially, is associated with an all-out feast of food with meat at the very center. Traditional dishes like mashed potatoes and pumpkin pie typically involves the use of some animal products (hi, heavy cream!). So, it can be challenging to come up with ideas for vegan Thanksgiving sides that are both delicious and appropriate for the occasion.
Vegan dishes gets a bad rep from carnivores because people assume they're bland, but that couldn't be farther from the truth. Not only are they a way to make Thanksgiving dinner that much more tasty, but they can also add a healthy boost to the main meal, says Jana Wolff, RD, LDN, the director of nutrition at the Greater Baltimore Medical Center.
"You can have [everything from] beautiful side salads with quinoa, cranberries, almonds, olive oil, lemon and fresh sage, to a tray of roasted root vegetables with garlic and rosemary, to a roasted acorn squash stuffed with mushrooms, wild rice, and chestnuts," says Wolff. "The options are colorful, healthful and rich with vitamins and minerals."
Consider sharing these vegan Thanksgiving sides with family and friends so everyone at your celebration can enjoy the bounty. Whether you prefer savory, sweet, or something in between, everyone will be asking for seconds after they've tried these vegan recipes. Plus, they're all so good, guests won't even realize they are vegan. (We promise we won’t tell!)
Meet the expert: Jana Wolff, RD, LDN, is the director of nutrition at the Greater Baltimore Medical Center.
Jenna Appel, RD, is a nutritionist and certified diabetes care and education specialist based in South Florida.
Vegan Wild Rice Stuffing With Cranberries
This yummy dish has all the usual ingredients of stuffing—celery, onion, sage, and thyme—but swaps in wild rice for the bread for a more wholesome feel. Dried cranberries also add a nice sweet-tart bite.
P.S. cranberries are superfoods thanks to their disease-fighting antioxidants, says Appel. Tasty and good for you? Call that a win-win.
Per serving: 138 calories, 3 g fat, 24 g carbs, 2 g fiber, 3 g protein
Balsamic Roasted Brussels Sprouts
Roasting Brussels sprouts gives them a nice, nutty taste—and adding balsamic vinegar to the mix makes them next-level awesome.
There's a reason why moms everywhere recommend them. Brussels sprouts are full of nutrients and fiber that support digestive health, Appel says.
Per serving: 195 calories, 6 g fat (4 g saturated), 791 mg sodium, 28 g carbs, 5 g sugar, 3 g fiber, 6 g protein
Agave-Glazed Carrots
A little vegan butter and a touch of sweetness (courtesy of agave and brown sugar) make this a buttery side dish you can dig into.
And as a plus, carrots have a variety of vitamins and minerals that improve eye and skin health, Appel says. So yep go ahead and grab several servings.
Per serving: 195 calories, 6 g fat (4 g saturated), 791 mg sodium, 28 g carbs, 5 g sugar, 3 g fiber, 6 g protein
Classic Cranberry Sauce
This dish uses just four ingredients and only takes 15 minutes to prep, making it a super easy way to add a sweet vegan-friendly side (and some color, you know, for the IG pics) to your table.
Per serving: 120 calories, 1 g fat (1 g saturated), 3 mg sodium, 31 g carbs, 27 g sugar, 2 g fiber, 1 g protein
Vegan Mango Habanero Cauliflower Bites
Kinda like boneless chicken wings but waaay better, these healthy bites have a perfectly spicy kick. And cauliflower isn't only a master in disguise, it also packs the vitamin C, perfect for the chilly season. "A cup of raw cauliflower provides almost 80 percent of your vitamin C needs for the day," Wolff says.
*Nutrition information not available
Thyme And White Bean Pot Pies
You won't miss the chicken (or the butter) in these vegan pot pies. Also FYI: The beans in this dish are good for your gut health. "The fiber provides prebiotics that grow healthier bacteria in your gut (or microbiome)," Wolff says.
Per serving: 456 calories, 24 g fat (7 g saturated), 46 g carbs, 5 g sugar, 804 mg sodium, 6 g fiber, 10 g protein
Vegan Biscuits
Yup, it’s possible to have flaky, buttery biscuits on a vegan diet. Here’s proof.
Per serving: 195 calories, 6 g fat (4 g saturated), 791 mg sodium, 28 g carbs, 5 g sugar, 3 g fiber, 6 g protein
Spicy Jamaican Lentil And Quinoa Vegan Patties
I don't know what's more delicious: the curried lentil, quinoa, and veggie filling or the flaky, parsley-infused crust. Try this dish out for yourself and see if you can name your fave.
*Nutrition information not available
Vegan Quinoa-Stuffed Acorn Squash
These stuffed squash halves are as pretty as they are satisfying (and nutritious), and that vibrant color isn't a coincidence. "Acorn squash’s color is an indication of high antioxidants including carotenoids (the orange/yellow hue)," Wolff says. Carotenoids aid skin health by protecting it from UV light and aging.
Per serving: 256 calories, 15 g fat (2 g saturated), 395 mg sodium, 27 g carbs, 19 g sugar, 5 g fiber, 6 g protein
Grilled Zucchini
Need a simple veggie for your table? A little lemon, avocado oil, and oregano make this zucchini dish pop, and also ensure it's very flavorful. "When grilled, zucchini caramelizes, giving a more savory, almost sweet taste that everyone in the family will love," Wolff says.
*Nutrition information not available
Easy Vegan Mushroom Gravy
The earthy, umami flavor of mushrooms make this gravy mouthwateringly good.
Per serving: 66 calories, 3 g fat (1 g saturated), 33 mg sodium, 8 g carbs, 1 g sugar, 1 g fiber, 2 g protein
Chickpea And Broccoli Mashed Potato Bowl
Creamy mashed potatoes just got a funky makeover with this dish, thanks to BBQ sriracha chickpeas and broccoli.
*Nutrition information not available
Easy Vegan Stovetop Stuffing
Toasted bread, a bunch of veggies, and dried cranberries make this stuffing a conversation starter.
Per serving: 77 calories, 3 g fat, 415 mg sodium, 12 g carbs, 6 g sugar, 1 g fiber
Loaded Vegan Veggie Soup
Use your slow cooker to create this delicious, first course-worthy soup, which is made with kale, onions, corn, carrots, and red beans.
*Nutrition information not available
Vegan Sweet Potato Casserole
No one should be deprived of sweet potato casserole—and this dairy-free recipe has vegans covered. (Just be sure to choose a brand of marshmallows that excludes gelatin from the ingredients!)
Per serving: 133 calories, 2 g fat (0 g saturated), 16 mg sodium, 20 g carbs, 11 g sugar, 3 g fiber, 2 g protein
Vegan Italian Seitan Meatballs
“Vegan” and “meatballs” don’t exactly seem like they go together, but this version uses lentils as a base, along with flavor-elevating ingredients like walnuts, soy sauce, and sun-dried tomatoes.
Per serving: 343 calories, 39 g fat (11 g saturated), 540 mg sodium, 26 g carbs, 5 g sugar, 8 g fiber, 39 g protein
Vegan Pumpkin Mac And Cheese
This dairy-free mac is perfect on Thanksgiving thanks to its pumpkin-y vibes.
Per serving: 297 calories, 5 g fat (1 g saturated), 306 mg sodium, 54 g carbs, 4 g sugar, 4 g fiber, 11 g protein
Vegan Nacho Stuffed Portobellos
Who needs chips when you’ve got portobellos? Sun-dried tomatoes, guacamole, and olives make these a side everyone will want to try.
Per serving: 218 calories, 12 g fat (1 g saturated), 739 mg sodium, 22 g carbs, 3 g sugar, 7 g fiber, 7 g protein
Buffalo Chickpea Stuffed Sweet Potatoes
It’s pretty much a guarantee that you’ve never had spicy, crunchy sweet potatoes like these.
Per serving: 226 calories
Crispy Crunchy Roasted Chickpeas
Crunchy on the outside, tender on the inside, these roasted chickpeas have a salty and spicy kick that will have you coming back for more.
Per serving: 334 calories, 11 g fat (1 g saturated), 605 mg sodium, 46 g carbs, 8 g sugar, 13 g fiber, 15 g protein
Wild Rice Stuffing With Sweet Cherries
Wild rice, veggies, dried fruit, and herbs make for a flavorful side with lots of texture.
Per serving: 249 calories, 5 g fat (4 g saturated), 48 g carbs, 8 g sugar, 673 mg sodium, 6 g fiber, 7 g protein
Smoky Vegan Beans On Toast
This delicious side offers a nice smoky flavor without any meat.
Per serving: 290 calories, 6 g fat (1 g saturated), 789 mg sodium, 51 g carbs, 11 g sugar, 2 g fiber, 9 g protein
Creamy Lemon Pepper Chickpeas
Serve these as-is, or spoon them up over rice or pasta for a creamy, tangy side dish.
Per serving: 229 calories, 9.5 g fat (3.5 g saturated), 516 mg sodium, 30 g carbs, 5.5 g sugar, 8 g fiber, 8.5 g protein
Vegan Mushroom Tofu Lettuce Wraps
Start with some lettuce cups, add in tangy tofu and mushrooms, and you’ve got a memorable (but light!) side people will be fighting over.
Per serving: 227 calories, 11 g fat (2 g saturated), 992 mg sodium, 20 g carbs, 8 g sugar, 6 g fiber, 14 g protein
Easy Roasted Butternut Squash Soup
A creamy—and vegan—base, topped off with crunchy chickpeas, this butternut squash soup is next-level good.
*Nutrition information not available
Cheesy Vegan Garlic Bread
Vegan cheese + garlic-infused butter + bread = what more could you ask for?
Per serving: 364 calories, 15 g fat (3 g saturated), 667 mg sodium, 46 g carbs, 2 g sugar, 2 g fiber, 11 g protein
Easy Three-Bean Taco Casserole
Three beans—lentils, kidney beans, and black beans—blend with onions, bell peppers, and special seasonings for a decidedly taco-like feel.
*Nutrition information not available
Vegan Buttery Soft Pretzels
Golden, soft, salty, and buttery (well, sort of). These are just like the soft pretzels you buy at the mall, only veganized.
Per serving: 181 calories, 2 g fat (1 g saturated), 2,632 mg sodium, 36 g carbs, 5 g sugar, 2 g fiber, 5 g protein
Vegan Buffalo Tofu Dip
Creamy, spicy, and salty, this protein-packed tofu dip will have everyone reaching for more all meal long.
Per serving: 182 calories, 13 g fat (2 g saturated), 706 mg sodium, 10 g carbs, 2 g sugar, 2 g fiber, 8 g protein
Vegan Skillet Sweet Potato Casserole
Topped with pecans and vegan marshmallows, this sweet vegan twist on a traditional side is everything.
*Nutrition information not available
Cauliflower, Parsnip, And Macadamia Mash
Nothing says Thanksgiving more than a big pile of mashed potatoes. This vegan version is made with creamy macadamia nut milk. They are so silky and smooth guests will def be asking for a second scoop!
*Nutritional information unavailable.
Vegan Mashed Sweet Potatoes
This dish is made with a few easy ingredients and is super creamy, smooth, and tasty. It's also dairy- and gluten-free, and the gorgeous vibrant orange hue perfect for your holiday table.
Per serving: 154.7 calories, 3.8 g fat (1 g saturated), 365 mg sodium, 28 g carbs, 4.4 g fiber, 5.7 g sugar, 2.6 g protein
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