Thanksgiving is a time for gratitude, family, and delicious meals. Yet, with rising food costs, many families worry about how to host a traditional feast without overspending.
Recent food reports like the Butterball Togetherness Report: 2024 Thanksgiving Outlook and Wells Fargo’s Agri-Food Institute Thanksgiving Report say inflation will greatly impact Thanksgiving food prices (1, 2).
This pressures those trying to preserve holiday traditions on a budget.
Fear not. With some thoughtful choices, you can prepare an affordable holiday meal that doesn’t skimp on tradition, nourishment, or flavor.
This guide provides my tips to help you create a memorable Thanksgiving feast for less.
A Dietitian’s Tips for Budget-Friendly Thanksgiving Planning
Prioritize Whole Foods
One smart strategy for a frugal Thanksgiving plate is to prioritize whole foods.
Whole vegetables, grains, and meats can be cheaper and more nutritious than highly processed or premade versions.
They also bring a freshness to your table that packaged foods can’t match.
For example, affordable whole foods like red quinoa, pumpkins, and sweet potatoes can stretch your budget. They also add fresh flavors and fall colors to your table.
Whole foods tend to take more prep time, though.
So, to make whole food preparation more manageable, involve others in the process.
Ask some family members to bring their favorite homemade dishes to share potluck style. Or, make it fun and have a cooking day with friends.
Focus on Nutrient Density
Choosing foods rich in hunger-fighting nutrients, particularly fiber and protein, can make each dollar go further.
Carrots, acorn squash, and leafy greens are a few excellent choices. They are rich in fiber, which slows digestion and helps your guests feel more satisfied after their meal (3).
You can prepare these vegetables in many ways, from roasting to mashing and sautéing. This will keep your Thanksgiving menu both interesting and nutritious.
Options like dried beans and lentils are wise, budget-friendly choices. They’re high in both fiber and protein. Protein is the most satiating macronutrient, ensuring no guest leaves the table hungry (4).
About the Experts
Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Denise Hernandez, RD is a Food Data Curator at MyFitnessPal. Denise received her Bachelor’s Degree in Biological and Physical Sciences from the University of Houston Downtown and completed her Master’s Degree in Nutrition from Texas Woman’s University.
Incorporate Plant-Based Dishes
Plant-based ingredients tend to cost less than animal-based ones (5).
So, featuring a few plant-based holiday recipes is a savvy way to save money on Thanksgiving food while diversifying your menu.
For example, lentil loaves, bean sides, and veggie casseroles can be cheap and filling. This can reduce the need for large, costly meat portions.
Plant-based recipes also align with a growing interest in health-conscious eating. Plus, they create an opportunity to expand your family’s palate.
Try incorporating dishes like mushroom stuffing or roasted chickpeas to add variety and depth to your Thanksgiving table.
Buy in Season
Yet another way to save is to buy fresh produce in season. This ensures you get fruit and veggies that are more nutritious, affordable, and flavorful.
Local growing conditions and weather affect seasonal produce. But fall favorites are usually abundant and reasonably priced at Thanksgiving.
Some in-season fruits and vegetables (6) to consider for your menu include:
- Apples
- Beets
- Celery
- Cranberries
- Garlic
- Grapes
- Green Beans
- Mushrooms
- Onions
- Parsnips
- Pears
- Peas
- Radishes
- Leafy greens like lettuce, spinach, and kale
- Cruciferous vegetables like broccoli, cauliflower, and Brussel sprouts
- Winter squashes like pumpkin, acorn, and butternut squash
- Root vegetables like carrots, sweet potatoes, potatoes, and turnips
Organic fruits and vegetables cost more and may have similar nutrition to conventional produce. But, they are better for the environment and have much lower pesticide residues. (7, 8, 9).
If you are shopping for organic or fresher, locally-grown produce, farmers’ markets might have lower prices than supermarkets (10).
When it comes to conventionally grown produce, supermarkets may generally offer the lowest prices (10).
Affordable Alternatives to Thanksgiving Staples
Turkey Tips
Turkey is often the centerpiece of a Thanksgiving feast. It’s also one of the most expensive items on the menu.
Despite the high price, the Butterball report suggests that 87% of hosts still plan to serve turkey this year (1).
So, if you’re among them, here are some tips to help you save on your turkey purchase:
- Buy early: Many stores offer discounts on turkeys in the weeks before Thanksgiving. Look for sales and buy yours early.
- Consider a frozen turkey: Frozen turkeys are often cheaper than fresh ones. Plus, they can be stored in the freezer until you’re ready to cook them.
- Try a smaller bird: Instead of splurging on a large turkey, consider downsizing. This can save you money if you have a smaller group.
Skip turkey altogether if it’s not a favorite among your guests. As a more affordable option, you could serve a whole chicken or a vegetarian main like quinoa stuffed acorn squash instead.
Some people prefer pork as their main dish, but turkey is usually cheaper than ham per pound (11). Plus, turkey is expected to cost 16% less than last year, while ham costs are up 5.2% (2).
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Budget-Friendly Sides
Side dishes are an essential part of Thanksgiving, and there are plenty of ways to make them affordable without sacrificing taste.
Contrary to popular belief, not all fresh fruits and vegetables are pricier, nor are all canned or frozen options more cost-effective (12, 13).
Here are some up-to-date, cost-saving produce ideas for healthy, budget-friendly sides:
Sweet and russet potatoes
Despite a 4% and 14% price rise from last year, they are still a good value for Thanksgiving dinner (13, 2). Save by skipping the pre-cut and peeled fresh or frozen potatoes and buy them fresh and whole. Plus, leaving the skin on adds fiber and texture to dishes. It also saves prep time, whether you roast or mash them.
Seasoned green beans
The cost of canned green beans has risen by nearly 9% from last year (2). But low-sodium canned green beans are still cheaper than fresh or frozen ones. Their nutrition is similar.
Serving seasoned green beans is a great way to add a tasty, healthy vegetable side dish. If green bean casserole is a must-have, consider trying a healthy recipe with fewer calories and less fat. Or, savor the creamy, traditional version. It’s a holiday!
Cranberry sauce
Homemade cranberry sauce can be a healthy, budget-friendly option. Fresh cranberry prices are down 20%, while canned cranberry sauce is up 7% this year (2). Making your own cranberry sauce also lets you control the ingredients. It reduces the refined sugar often found in canned, jellied cranberry sauces.
But canned cranberry sauce still remains more cost-effective per serving. So if this is a customary treat your family enjoys only on holidays, enjoy canned cranberry sauce for both tradition and cost savings.
Roasted carrots
Carrots are low-calorie, rich in antioxidants, and among the least expensive vegetables (14, 13). Avoid the pre-cut and peeled options and save by buying whole raw carrots (13). Simply wash, peel, and chop before following your favorite carrot roasting recipe for a delicious, affordable side dish.
Bean dishes
Dried beans and lentils are also among the most affordable vegetables and high-protein foods (13, 15). Soak and cook dried beans instead of buying expensive canned varieties to make a hearty bean salad, soup, or chili dish. You can prepare these dishes in advance and freeze them for the holiday, making them a convenient, healthy, and affordable choice.
Romaine salad
Salads are another bargain option for the table. In addition to being one of the cheapest vegetables, the price of Romaine lettuce has decreased by about 10% compared to last year (13, 2). Add in more cost-effective fresh vegetables, like green peppers, onions, radishes, and cucumbers (13). Throw it together with a light homemade dressing. Now you’ve got a quick, nutrition-packed side dish.
Dessert on a Dime
Desserts are the sweet conclusion to a Thanksgiving meal. And they don’t have to be pricey to satisfy a crowd.
Classic options like pumpkin pie are budget-friendly, especially when made from scratch.
However, for the most savings, use fresh sugar pumpkin. Canned pumpkin is one of the most expensive vegetables per cup, and costs for canned pumpkins are up 30% from last year (2, 13).
Another option is to create a homemade crumble or crisp using fresh fruits. Whole raw apples and pears are two of the least expensive choices (13).
For lighter options, you could slice and bake these fruits with cinnamon. Or, serve raw slices with homemade honey, yogurt, and peanut butter dip.
The Bottom Line
Any large family meal will come with some cost, especially with current grocery prices. But Thanksgiving doesn’t have to break the bank. Prioritizing whole, nutrient-dense, plant-based dishes can help create a nutritious holiday celebration without overspending.
Planning to choose the cheapest seasonal produce, fresh or otherwise, can save more money without sacrificing nutrition.
However, if your budget allows, feel free to keep traditional dishes on the menu in all their glory.
You can enjoy your favorite classic dishes and return to a health-conscious diet between holidays.
The post How to Prepare Thanksgiving Dinner for Less, According to a Dietitian appeared first on MyFitnessPal Blog.
