Food is the focal point of Thanksgiving making it a challenging holiday for those with food allergies and intolerances. This is our guide to having a delicious and safe Thanksgiving with food allergies.
Thanksgiving with food allergies can be a challenge, after all, food is the focal point of Thanksgiving and it is probably safe to say that it always will be.
Don't let a holiday centered around food scare you. Even though a traditional Thanksgiving meal is full of common food allergens, you might be surprised to know that it doesn't have to be. With a few substitutions, you can have a feast free of the top 8 allergens.
Following are recipes for traditional Thanksgiving dishes that are free of the top 8 allergens.
Allergy friendly appetizers
For a holiday that involves so much eating, a light appetizer to start should do the trick. (And, if you're hosting, having appetizers away from the kitchen prevents eager guests from sneaking a taste of the main meal before it starts!)
Our traditional appetizer for Thanksgiving dinner is this turkey veggie platter. We serve it with hummus usually but have also made ranch or dill dip using SO Delicious Coconut Milk Yogurt.
Salad
Some might say that there is no room on a crowded Thanksgiving dinner plate for a green salad. But I beg to differ! Not only are salads healthful, but they also introduce different textures to your palate and color to your plate.
One of my favorite salads for Thanksgiving is mixed greens topped with fruit and homemade cranberry vinaigrette.
You can have a lot of the components done ahead of time so it's easy to include in your Thanksgiving feast.
Get the recipe for Green Salad and Cranberry Vinaigrette.
Roasted Turkey
In my opinion, Thanksgiving wouldn't be the same without a juicy turkey.
Turkey on its own is naturally free of the top 8 allergens but it is important to check the packaging, especially for ingredients containing wheat/gluten.
Occasionally, I come across a turkey that has been injected with a broth mixture that contains gluten. So, be sure to watch for that.
Luckily, it isn't difficult to find a gluten free turkey at your regular grocery store. Just be sure to read the label carefully and, if the label isn't clear, call the company directly to confirm that the turkey is gluten free and free of any other allergens you're avoiding.
Also, if you have a wheat allergy, throw out the gravy packet that is often included with the turkey because it most likely contains wheat.
Finally, there are a number of ways to prepare your turkey. Many recipes, like this one, call for an herbed butter mixture to be rubbed under the skin of the turkey. I often do this but use dairy free margarine or olive oil mixed with herbs instead. It still turns out delicious without the dairy!
Cranberry Sauce
Many people could live without cranberry sauce on Thanksgiving. I would have agreed until I made this cranberry apple relish for the first time. Now, our Thanksgiving feast would not be the same without it.
This isn't your ordinary cranberry sauce out of a can, it is much more delicious! I make it a couple of days ahead of Thanksgiving. One Thanksgiving, I forgot to put it out for the meal! It was sad but we had more leftover for spreading on our leftover turkey sandwiches so it was still a win! ?
Mashed Potatoes
Traditional mashed potatoes often contain heavy cream and butter which makes them light, fluffy, and rich all at the same time.
But don't worry if you're avoiding dairy and other common allergens. You can still enjoy mashed potatoes!
If you have a pressure cooker, these mashed potatoes are the way to go. They're so easy to make and are "no drain" meaning the broth used to cook the potatoes is mashed right in. Go to the pressure cooker mashed potatoes recipe.
If you don't have a pressure cooker, no worries! You can still make delicious mashed potatoes! Go to the stovetop mashed potatoes recipe.
Gravy
You simply cannot have mashed potatoes without gravy! Unfortunately, the gravy packet that comes with the turkey will more than likely contain wheat, so you'll need to make your own allergy-free gravy.
Not to worry, though, because making a boat full of delicious gravy is easy and tastes WAY BETTER than the other stuff! Go to the recipe for "Allergy Free" Gravy.
Sweet potato casserole
This gluten free sweet potato casserole is very easy to make, can be made ahead of time, and is so tasty. It's a must-have dish on our holiday table.
Stuffing
Stuffing is made with dried bread, most often bread made with wheat flour. Even stuffing mixes that have dried bread cubes are made with wheat.
To make a wheat free stuffing, you just need some wheat/gluten free bread that is also free of other allergens you're avoiding.
I was worried that gluten/wheat free stuffing wouldn't be as tasty as traditional stuffing. Luckily, wheat free bread still makes a delicious stuffing! Go to the recipe for Wheat Free Stuffing.
Green Bean Casserole
Green bean casserole is another dish that was traditionally part of our Thanksgiving feast. With a few substitutions, the traditional holiday dish can be free of the top 8 allergens but still enjoyed by everyone. Go to the recipe for Green Bean Casserole
Dessert
Dessert is the perfect ending of any great meal! It can also pose the greatest challenge to those of us who are eating with food allergies. So many favourite and traditional desserts contain common food allergens.
Luckily, there are many "allergy free" dessert options including those that don't require baking from scratch. You'll find many baking mixes to choose from at the store. Cupcakes decorated with the Thanksgiving theme, sugar cookies in the shape of turkeys, and pies made with "allergy-free" pie crust mixes are all easy options.
Our favorite dessert at Thanksgiving is pumpkin bars. They remind me of pumpkin pie but without the allergens.
Here are some more recipes that would be great on Thanksgiving:
So, that is a traditional Thanksgiving with food allergies at our house. Yours may differ a little (or a lot) but hopefully, this menu helps you plan your traditional meal, too.
Don't forget to follow me on Instagram and tag your allergy friendly Thanksgiving photos with #eatingwithfoodallergies to share the deliciousness!
Have a safe and happy Thanksgiving!
Sam Roberts
Yes, indeed, Allergy is just awful, but fortunately there is a way to bypass the Allergy and enjoy the holiday table. Thank you for sharing this article!
Kristi Winkels, RDN, LD
I'm glad you enjoyed it! Thanks for visiting! 🙂