Thanksgiving is a time of gratitude, family, and delicious foods. However, with food costs rising, many families worry about how to throw a traditional feast without spending too much.
Recent food reports, such as the Butterball Togetherness Report: 2024 Thanksgiving Outlook and the Wells Fargo Agri-Food Institute Thanksgiving Report, say inflation will have a big impact on Thanksgiving food prices (1, 2).
This puts pressure on those trying to preserve Christmas traditions on a limited budget.
Don’t be afraid. With a few thoughtful options, you can prepare an affordable Christmas meal that doesn’t skimp on tradition, nutrition, or flavor.
This guide provides my tips to help you create a memorable Thanksgiving feast for less money.
Dietitian Tips for Budget-Friendly Thanksgiving Planning
Prioritize whole foods
A smart strategy for a frugal Thanksgiving meal is to prioritize whole foods.
Whole vegetables, grains, and meats can be cheaper and more nutritious than highly processed or pre-made versions.
They also bring a freshness to your table that packaged foods can’t match.
For example, affordable whole foods like red quinoa, squash, and sweet potatoes can stretch your budget. They also add fresh flavors and fall colors to your table.
However, whole foods tend to require more preparation time.
So, to make whole food preparation more manageable, involve other people in the process.
Ask a few family members to bring their favorite homemade dishes to share potluck style. Or make it fun and enjoy a day of cooking with friends.
Focus on nutrient density
Choosing foods rich in hunger-fighting nutrients, particularly fiber and protein, can make every dollar go further.
Carrots, acorn squash, and leafy greens are some great options. They are rich in fiber, which slows down digestion and helps your guests feel more satisfied after the meal (3).
You can prepare these vegetables in many ways, from roasted to mashed and sautéed. This will keep your Thanksgiving menu interesting and nutritious.
Options like dried beans and lentils are smart and economical options. They are high in 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 provides impactful nutritional consulting services to leading health brands. He is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Denise Hernandez He is the food data curator at MyFitnessPal. Denise received her Bachelor’s Degree in Biological and Physical Sciences from the University of Houston Center 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 ingredients (5).
So, introducing some plant-based holiday recipes is a smart way to save money on Thanksgiving food while diversifying your menu.
For example, lentil loaves, bean sides, and vegetable casseroles can be cheap and filling. This can reduce the need for large, expensive portions of meat.
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
Another way to save is to buy fresh, seasonal products. This ensures that you get more nutritious, affordable and tasty fruits and vegetables.
Local growing conditions and climate affect seasonal produce. But fall favorites are usually plentiful and reasonably priced on Thanksgiving.
Some seasonal fruits and vegetables (6) to consider for your menu include:
- apples
- beet
- Celery
- blueberries
- Garlic
- Grapes
- French beans
- Fungus
- onions
- parsnips
- pears
- Peas
- radishes
- Leafy green vegetables such as lettuce, spinach, and kale
- Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts.
- Winter squashes such as squash, acorn and squash
- Root vegetables such as 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 buy organic or fresher, locally grown produce, farmers markets may have lower prices than supermarkets (10).
When it comes to conventionally grown produce, supermarkets typically offer the lowest prices (10).
Affordable Alternatives to Thanksgiving Day Food Staples
Tips for Türkiye
The turkey is often the centerpiece of the Thanksgiving feast. It is also one of the most expensive dishes on the menu.
Despite the high price, Butterball’s report suggests that 87% of hosts still plan to serve turkey this year (1).
So, if you are among them, here are some tips to help you save on buying turkey:
- Advance purchase: Many stores offer discounts on turkeys in the weeks leading up to Thanksgiving. Look for deals and buy yours in advance.
- Consider a frozen turkey: Frozen turkeys are usually 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 the turkey completely if it’s not your guests’ favorite. For a cheaper option, you can serve a whole chicken or a vegetarian main dish like quinoa-stuffed squash.
Some people prefer pork as a main dish, but turkey is usually cheaper per pound than ham (11). Additionally, turkey is expected to cost 16% less than last year, while ham costs increased 5.2% (2).
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Inexpensive Side Dishes
Side dishes are an essential part of Thanksgiving and there are many ways to make them affordable without sacrificing flavor.
Contrary to popular belief, not all fresh fruits and vegetables are more expensive, nor are all canned or frozen options more cost-effective (12, 13).
Below are some updated and inexpensive product ideas for healthy and inexpensive sides:
Sweet and russet potatoes
Despite a 4% and 14% price increase 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 buying 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 increased almost 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 and healthy vegetable side dish. If green bean casserole is a must, 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 and inexpensive option. Prices for fresh cranberries are down 20%, while canned cranberry sauce is up 7% this year (2). Making your own cranberry sauce also allows you to control the ingredients. Reduces refined sugar often found in canned and jellied cranberry sauces.
But canned cranberry sauce is still more profitable per serving. So if this is a regular treat your family enjoys only during the holidays, enjoy canned cranberry sauce for tradition and cost savings.
roasted carrots
Carrots are low in calories, rich in antioxidants, and among the least expensive vegetables (14, 13). Avoid pre-cut and peeled options and save by buying whole raw carrots (13). Simply wash, peel and chop before following your favorite roast carrot recipe for a delicious and affordable side dish.
bean dishes
Dried beans and lentils are also among the most affordable vegetables and protein-rich 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 make these dishes ahead of time and freeze them for the holidays, making them a convenient, healthy, and affordable option.
roman salad
Salads are another economical option for the table. In addition to being one of the cheapest vegetables, the price of romaine lettuce has decreased by approximately 10% compared to last year (13, 2). Add more cost-effective fresh vegetables, such as green peppers, onions, radishes, and cucumbers (13). Toss with a light homemade dressing. Now you have a quick and nutrient-packed side dish.
Dessert on a dime
Desserts are the sweet conclusion to a Thanksgiving meal. And they don’t have to be expensive to satisfy a crowd.
Classic options like pumpkin pie are budget-friendly, especially when made from scratch.
However, to save more, use fresh sugar pumpkin. Canned pumpkin is one of the most expensive vegetables per cup, and canned pumpkin costs are up 30% from last year (2, 13).
Another option is to create a homemade crumble or crunch with fresh fruits. Whole raw apples and pears are two of the least expensive options (13).
For lighter options, you can cut and bake these fruits with cinnamon. Or serve raw slices with homemade honey, yogurt, and peanut butter sauce.
The conclusion
Any large family meal will cost some money, 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 breaking the bank.
Planning to choose the cheapest seasonal produce, fresh or not, can save you more money without sacrificing nutrition.
However, if your budget allows, feel free to keep the traditional dishes on the menu in all their glory.
You can enjoy your favorite classic dishes and return to a healthy diet between vacations.
The post How to Make Thanksgiving Dinner for Less Money, According to a Dietician appeared first on the MyFitnessPal blog.
