Remake Your Classic Holiday Side Dishes

The holiday season brings families together around tables filled with cherished traditions and recipes passed down through generations. While the main course often takes center stage, it's the classic side dishes—creamy mashed potatoes, savory stuffing, and colorful vegetables—that truly complete our holiday meals and create those warm, nostalgic moments we treasure.

However, many traditional holiday sides can be heavy on calories, saturated fat and sodium, which might leave you feeling sluggish after a big meal.

The good news? You don't have to choose between enjoying your favorite dishes and maintaining your health goals. With simple substitutions and cooking techniques, you can lighten up these beloved classics while preserving the flavors that make them special. Franciscan Health dietitians share ways to adjust some of your favorite side dishes for Thanksgiving or Christmas.

“Ways you can do this is by simply using less sugar or fat and incorporating more vegetables,” said Kristal Twardy, registered dietitian and health coach at Franciscan Health. ’’These strategies can help reduce unhealthy fat, sugar and calories without sacrificing flavor and won’t leave us feeling deprived.”

Key Takeaways: Holiday Side Dishes

• Enjoy your favorite holiday dishes the healthy way. Simple swaps like using low-fat dairy, reducing added sugars and incorporating more vegetables—can cut calories and fat without sacrificing flavor.
• Small changes make a big difference. Using broth instead of butter, Greek yogurt instead of sour cream, and herbs for seasoning can lower fat, salt, and sugar while keeping meals satisfying.
• Professional guidance can help you stay on track. Franciscan Health dietitians offer personalized nutrition support to help you meet your health goals while still enjoying family traditions.

Revolutionizing Your Potato Dishes

Potatoes are a holiday staple, appearing in various forms across dinner tables nationwide. These versatile vegetables can be prepared in numerous ways, and each preparation method offers opportunities for healthier modifications.

Creating lighter mashed potatoes

The secret to fluffy, delicious mashed potatoes doesn't lie in excessive butter and heavy cream. Start by replacing whipping cream or whole milk with fat-free or reduced-fat milk, which maintains creaminess while significantly reducing saturated fat content. For an even healthier twist, try substituting half the milk with low-sodium chicken or vegetable broth, which adds depth of flavor without extra calories.

Consider investing in a potato ricer, a simple kitchen tool that creates naturally fluffy potatoes without requiring additional fats. The ricer breaks down cooked potatoes into fine, light pieces that feel creamy on the palate. You can also experiment with adding roasted garlic, fresh herbs like rosemary or thyme, or a small amount of cream cheese for richness without overdoing the calories.

Perfecting baked and roasted potatoes

Baked potatoes become infinitely healthier when you rethink the toppings. Instead of loading them with butter and full-fat sour cream, try using fat-free or low-fat Greek yogurt, which provides protein, probiotics, and tangy flavor you crave. Top with fresh chives, green onions or herbs from your garden for a burst of color and nutrition.

The key to roasting potatoes is using heart-healthy oils sparingly. A few teaspoons of olive oil or canola oil, when properly distributed, can create that coveted crispy exterior. Toss your potato pieces in a large bowl with the oil, ensuring an even coating, then season with herbs, garlic powder or paprika before roasting at high heat.

Elevating Your Vegetable Game

Vegetables should be the stars of your holiday spread. They provide essential nutrients, fiber, and vibrant colors that make your table visually appealing and nutritionally balanced.

Transforming vegetable casseroles

Many beloved vegetable casseroles rely on cream-based soups that can be high in sodium and saturated fat. Modern grocery stores offer healthier alternatives, including reduced-fat cream soups, heart-healthy versions with less sodium, and organic options with cleaner ingredient lists. These substitutions are often found next to traditional versions, making healthy swaps convenient and accessible.

Consider making your own cream base using low-fat milk thickened with a small amount of flour or cornstarch, seasoned with herbs and spices. This approach gives you complete control over sodium content and allows you to avoid preservatives and artificial ingredients.

Exploring creative cooking methods

Grilling vegetables adds smoky depth and appealing char marks, requiring minimal added fats. Asparagus, bell peppers, zucchini and Brussels sprouts develop beautiful caramelization when grilled, creating complex flavors that complement your holiday meal perfectly.

For more traditional preparations, steaming or lightly boiling vegetables can preserve their natural colors, textures and nutritional content. After cooking, a drizzle of high-quality olive oil or a small pat of butter enhances flavors without overwhelming the vegetables' natural taste. Fresh lemon juice, herbs or a sprinkle of toasted nuts can add sophistication to simple preparations.

Reinventing Holiday Stuffing

Stuffing often absorbs significant amounts of butter and fat, but several modifications can lighten this beloved side dish while maintaining its comforting appeal.

Replace excess butter with low-sodium chicken or vegetable broth, which provides moisture and rich flavor without saturated fat. The broth also helps bind ingredients together and prevents the stuffing from drying during baking.

Increase the vegetable content by adding finely diced celery, carrots, onions, mushrooms or chopped apples for subtle sweetness. These additions provide fiber, vitamins and natural flavors while reducing bread content and calories per serving.

Experiment with fresh herbs like sage, thyme, rosemary and parsley, which add aromatic complexity without calories. Dried herbs work well, too, but use them more sparingly as their flavors are more concentrated.

Practical Tips For Updating Recipes

Start small when making these changes, modifying one or two dishes during your first healthier holiday meal. This approach allows you to gauge family reactions and adjust recipes based on preferences. Keep notes about which modifications work best for your family's tastes.

How to reduce fat in recipes

• Switch to low fat or skim milk instead of whole milk.
• Switch to non-fat Greek yogurt or low-fat sour cream instead of regular sour cream.
• Switch to light cream cheese instead of regular cream cheese.
• In baked goods replace half the fat with unsweetened applesauce.
• Use 2 egg whites in place of an egg.
• Switch to reduced fat cheese or part skim mozzarella instead of regular full fat cheeses.

How to reduce salt in recipes

• Don’t add salt to recipes. Many times, salt can be cut in half or omitted (except in some baked goods, where salt is needed for leavening.)
• Opt for low-sodium broths and look for no salt added canned tomatoes or low-sodium vegetable options when using canned products.

How to reduce sugar in recipes

• Often sugar can be reduced by 1/3-1/2 in baked goods. Increase the spices like cinnamon, nutmeg or vanilla extract to help enhance natural sweetness. 

Consider involving family members in the cooking process, explaining the health benefits of your modifications. When people understand the "why" behind changes, they're more likely to embrace new approaches enthusiastically.

Getting Professional Support

Nutrition can feel overwhelming, especially when dealing with specific health conditions or dietary restrictions. Franciscan Health's registered dietitians offer personalized guidance, from disease-specific nutrition advice to weight management strategies. These professionals can help you create sustainable eating plans for your lifestyle and health goals.

Whether you're managing diabetes or heart disease or simply want to develop healthier eating habits, professional nutritional counseling can provide the tools and knowledge needed for long-term success.

Transforming your holiday side dishes doesn't mean sacrificing the traditions and flavors your family loves. These modifications enhance natural flavors while providing better nutrition, helping you feel energized and satisfied throughout your holiday celebrations. Remember, small changes can yield significant health benefits over time, and your family might discover they prefer these lighter versions of their holiday favorites.

Ready to take the next step in your nutrition journey? Request an appointment with one of Franciscan Health's registered dietitians to develop a personalized approach to healthy eating that works for your lifestyle and health goals.