5 Holiday Foods We’re Giving a Healthy Upgrade

Looking for healthy holiday foods? We certainly are, and this article provides some delicious holiday food swaps worth trying (plus: they are RD-approved).

There’s so much to love about the holiday season: cozying up indoors, spending quality time with loved ones, and enjoying hearty holiday fare chief among them. Less joyful, however, is feeling bogged down and bloated from packed plates, endless treats, and a few too many sips of alcohol. While you certainly don’t need to deprive yourself over the holidays, you can take small yet significant steps to enjoy holiday meals, snacks, and sips without feeling worse for wear. A prime example: making a few healthy swaps for your go-to traditional holiday foods, which can save you from digestive distress without skimping on festive flavors.

Below, we’re sharing 5 healthy holiday recipe swaps vetted by registered dietitians.

5 Healthy Holiday Food Recipes

1. Grain-Free Pumpkin Muffins

It’s not too late to get your fix of flavorful pumpkin, and this grain-free pumpkin muffin recipe by Amy Shapiro, MS, RD, can satisfy your taste buds from morning through night. “They’re great for breakfast and also a healthy swap for a dinner roll, cornbread, or even to serve as individual desserts instead of pie,” she explains.

Key nutrition callouts and benefits:

• Pumpkin is rich in vitamin A, which Shapiro says can support immune function and skin health
• Almond butter offers not only fat, but also protein and fiber to round out your macros, help you feel satisfied, and prevent cravings and blood sugar crashes
• The spices offer anti-inflammatory benefits and can help manage blood sugar levels
• The recipe is gluten-free

Ingredients:

• 1 cup organic almond butter
• 1 cup pumpkin purée
• 1/4 cup maple syrup
• 2 large eggs
• 1 tsp baking soda
• 2 tsp pumpkin pie spice
• 1/4 tsp sea salt
• 1/3 cup chopped walnuts, chocolate chips or cranberries (optional)

Instructions:

1. Mix all ingredients in a bowl.
2. Add to muffin tin sprayed with coconut oil.
3. Bake for 25 minutes at 350°F.
4. Let cool completely and enjoy.

2. Healthy Green Bean Casserole

This healthy recipe swap for traditional green bean casserole, courtesy of cookbook author Brittany Mullins, gets Shaprio’s stamp of approval. “Green bean casserole is often made with high-fat and salty ingredients, but this version is lighter and full of heart-protective items that taste great,” she shares. She advises getting as many veggies as possible on the dinner table “to fill up on high-fiber, low-calorie, and vitamin-rich foods to balance out the holiday decadence.”

This casserole can replace or complement the likes of mashed potatoes and other starchy sides. (Tip: Still keeping heavier fare on the menu? Keep HUM’s Flatter Me digestive enzymes on hand to ease potential tummy troubles before they have a chance to cramp your style.)

Key nutrition callouts and benefits:

• Green beans are a good source of vitamin A, vitamin C, and calcium; they also provide fiber and protein “to balance blood sugar and full you up without filling you out,” says Shapiro. Plus, they are very holiday foods friendly!
• The recipe is vegan-friendly and gluten-free

Ingredients:

Crispy baked onions

• 2 medium onions, thinly sliced
• 1/4 cup oat flour
• 2 tbsp gluten-free panko bread crumbs
• 1 tsp sea salt
• Nonstick cooking spray

Green beans and sauce

• 1/2 cup cashews, soaked
• 1 cup unsweetened almond milk (or milk of choice)
• 24 oz fresh green beans (rinsed, trimmed, and halved)
• 2 tbsp vegan butter
• 12 oz baby portobello mushrooms, trimmed and cut into 1/2-inch pieces
• 1 tsp sea salt
• 1 tsp ground pepper
• 3 cloves garlic, minced
• 1/4 teaspoon ground nutmeg
• 2 tbsp oat flour
• 1 cup vegetable broth
• 1 tsp low-sodium tamari or soy sauce

Instructions:

1. Add cashews to a bowl with water for soaking. Let soak for at least 30 minutes.
2. Preheat the oven to 475°F.
3. Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with nonstick cooking spray and evenly spread the onions on the pan. Place the pan on the middle rack of the oven and bake until golden brown, approximately 25 minutes, tossing every 10 minutes. Once done, remove from the oven and set aside until ready to use. Reduce oven temperature to 375°F.
4. While the onions are cooking, prepare your green bean mixture.
5. Bring a large pot of water to a boil. Add the beans and blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside in a large bowl.
6. Drain cashews and add to a blender with almond milk. Blend until smooth and creamy and set aside.
7. Melt the butter in a large skillet over medium-high heat. Add the mushrooms, salt and pepper and cook, stirring occasionally for 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and tamari, simmer for 1 minute.
8. Decrease the heat to medium-low and add the cashew cream. Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes.
9. Remove from the heat and pour sauce into a large bowl with the green beans and 1/2 cup of the crispy baked onions. Place green bean mixture into a 8×8 baking dish and top with the remaining crispy baked onions. Place into the oven and bake until bubbly and warm throughout, approximately 15 to 20 minutes. Remove and serve immediately.

3. Vegan Tofu Stir-Fry

​Jessie Wong, MAcc, RDN, LD, a dietitian specializing in gut health and IBS, also advocates for lighter, plant-forward additions to your holiday spread. Her recipe for vegan tofu stir-fry “is an excellent alternative to heavier, cream-based casseroles or side dishes that often accompany holiday meals,” she shares.

Key nutrition callouts and benefits:

• Tofu is rich in plant-based protein
• The veggies are packed with fiber
• Ginger and sesame oil offer anti-inflammatory properties
• The recipe is low FODMAP, making it safe for those with IBS, SIBO, and other forms of digestive distress

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 2 tbsp garlic-infused olive oil
• 1 cup broccoli florets (low FODMAP portions)
• 1 red bell pepper, sliced
• 1 zucchini, chopped
• 2 tbsp tamari
• 1 tbsp sesame oil
• 1 tbsp maple syrup
• 1 tsp grated fresh ginger
• 1 tbsp rice vinegar
• 1 tsp cornstarch mixed with 2 tbsp water

Instructions:

1. Heat garlic-infused olive oil in a large skillet or wok over medium heat. Cook tofu until golden brown and crispy. Remove and set aside.
2. Add bell peppers, zucchini, and broccoli to the pan, stirring occasionally, until tender.
3. In a small bowl, mix tamari, sesame oil, maple syrup, ginger, and rice vinegar. Pour over the veggies.
4. Add tofu back into the skillet and toss to combine. Stir in the cornstarch mixture to thicken the sauce.
5. Serve hot as a side dish or over steamed rice.

4. Low FODMAP Paella Holiday Foods Edition

Wong’s low FODMAP paella recipe is both delicious and digestion-friendly. “It’s a versatile, lighter alternative to traditional holiday side dishes like stuffing and risotto,” she explains. “It’s also perfect as a main dish and a guaranteed crowd-pleaser at any holiday table.”

Wong invites you to get creative with the protein sources, depending on the preferences and restrictions of you and your guests. “Chicken, turkey, shrimp, and even beef all are naturally low FODMAP,” she adds. (The same goes for tofu in case you prefer to stick to plant-based protein.)

Key nutrition callouts and benefits:

• Lean, high-quality protein supports satiety and muscle repair
• Rice provides energy and is gentle on your digestive system
• Bell peppers and tomato provide fiber and antioxidants
• Saffron and paprika add depth of flavor without triggering symptoms
• The recipe is low FODMAP and thus safe for those with digestive distress

Ingredients:

• 1 1/2 cups arborio rice (or other short-grain rice)
• 2 tbsp garlic-infused olive oil
• 1 red bell pepper, diced
• 1 1/2 cups diced tomatoes (canned, no onion or garlic added)
• 4 cups low-FODMAP chicken, seafood, or vegetable broth
• 1 tsp smoked paprika
• 1/2 tsp saffron threads
• 1/2 pound clams (low FODMAP in moderation)
• 1/2 pound shrimp (peeled, deveined)
• Optional: Sub your choice of protein (e.g., shrimp, chicken, turkey, tofu, or fish)
• Optional: 1/4 cup fresh parsley for garnish

Instructions:

1. Heat garlic-infused olive oil in a large skillet or paella pan over medium heat. Add bell peppers and sauté until soft.
2. Stir in rice, allowing it to toast slightly, about 2 minutes. Add the diced tomatoes, smoked paprika, and saffron.
3. Gradually pour in the broth, stirring occasionally. Bring to a simmer and let it cook until the rice absorbs most of the liquid (about 15 to 20 minutes).
4. Traditionally, paella is cooked with a combination of seafood (like shrimp, clams, or mussels), chicken, and chorizo. However, you can replace it with a protein of your choice, such as turkey, tofu, beef, or fish—any of which are naturally low FODMAP. If using raw protein, add it during the last 7 to 10 minutes of cooking to ensure it cooks through. If using pre-cooked protein, stir it in during the last 5 minutes to heat through.
5. Garnish with parsley before serving.

5. Cinnamon Rolls

HUM’s education specialist, Gaby Vaca-Flores, RDN, CLE, whipped up a healthier version of cinnamon rolls to please those of us who aim to be health-conscious over the holidays while still allowing some wiggle room for ooey-gooey indulgences.

While these cinnamon rolls are still ideal to eat in moderation, a few mindful ingredient swaps make them a smarter choice than the ones you’ll find at bakeries and in traditional recipes.

Key nutrition callouts and benefits:

• Almond flour—which offers protein and healthy fats—is naturally gluten-free and more nutrient-dense than refined flour
• Coconut sugar has a lower glycemic index than table sugar and offers a natural caramel-like sweet flavor
• Low-glycemic sweeteners keep the added sugar content lower
• Greek yogurt offers protein and creaminess to replace butter

“These swaps maintain the fluffy texture and sweet taste that you crave, while providing ingredients that are healthier so that you can indulge with confidence,” Vaca-Flores explains.

Ingredients:

Dough:

• 2 cups almond flour
• 1 cup tapioca flour
• 1 tsp baking powder
• 1/4 tsp salt
• 2 tbsp coconut sugar
• 1/4 cup unsweetened almond milk
• 1/4 cup Greek yogurt
• 1 egg

Filling:

• 2 tbsp coconut sugar
• 1 tsp ground cinnamon
• 2 tbsp melted coconut oil

Frosting:

• 1/4 cup cream cheese or dairy-free alternative
• 1 tbsp Greek yogurt
• 1-2 tbsp maple syrup or monk fruit sweetener

Instructions:

1. Preheat the oven to 350°F and line a baking dish with parchment paper.
2. Prepare the dough: In a mixing bowl, combine almond flour, tapioca flour, baking powder, salt, and coconut sugar. Stir in almond milk, yogurt, and the egg until a dough forms.
3. Roll out the dough: Place the dough on parchment paper and roll it into a rectangle.
4. Add the filling: Mix the coconut sugar and cinnamon in a small bowl. Spread melted coconut oil over the dough, then sprinkle with the cinnamon-sugar mixture.
5. Roll and slice: Roll the dough tightly from one end to the other, forming a log. Slice into rolls and arrange in the baking dish.
6. Bake: Bake for 20 to 25 minutes, or until golden brown.
7. Make the frosting: Whisk the frosting ingredients in a small bowl until smooth. Once the rolls have cooled slightly, spread the frosting on top.

Healthy Holiday Foods FAQs

1. How can I stay healthy during the holidays without missing out on festive meals?
Balance indulgence with nutrient-rich dishes like tofu stir fry or low-FODMAP paella, and practice portion control. Staying active and prioritizing hydration can also help you feel your best.

2. What are some healthy holiday food swaps?
Swap traditional green bean casserole for a lighter version made with almond milk or low-fat soup, and opt for whole-grain flours in baked goods like cinnamon rolls for added fiber.

3. Can I enjoy desserts and still stay healthy with holiday foods?
Absolutely! Try healthier takes on holiday desserts, like cinnamon rolls made with natural sweeteners or nutrient-dense ingredients, to satisfy your sweet tooth guilt-free.

4. What makes low-FODMAP paella a good holiday dish?
Low-FODMAP paella is flavorful and easier on digestion for those with sensitive stomachs, offering a festive and satisfying alternative to heavy holiday meals.

5. Is tofu stir fry a good choice for holiday gatherings?
Yes, tofu stir fry is a versatile, plant-based option that’s packed with protein, vegetables, and flavor, making it a lighter but satisfying holiday dish.

6. How can I make classic holiday recipes healthier?
Opt for fresh ingredients, reduce added sugars, and use cooking methods like baking or steaming instead of frying. Small tweaks, like using low-fat dairy or adding more veggies, can make dishes healthier while keeping them delicious.