Looking for something different to eat for Thanksgiving this year? Try going vegetarian.

If you’ve ever thought about having a vegetarian Thanksgiving, this is your sign to try it. No turkey? No problem! Dr. Luis Rustveld, registered dietitian and associate professor at Baylor College of Medicine, explains how having a vegetarian Thanksgiving is a healthy option.

“Vegetarian Thanksgiving emphasizes vegetables, whole grains and plant-based protein like beans and lentils,” Rustveld said. “These items have a lot of vitamins and minerals in them, but they also lower your saturated fat because you’re not getting it from the traditional Thanksgiving meat-heavy dishes.”

Centerpiece vegetarian Thanksgiving meal ideas include:

• Vegetarian roast: Mash cooked lentils, chickpeas, sauteed vegetables, nuts, seeds and rolled oats. Then, bind with a vegan egg substitute and add one tablespoon of ground flax and three tablespoons of water per egg. Season with sage, thyme, garlic and tamari and then bake at 375 degrees for 45-60 minutes in a greased loaf pan.
• Seitan roast (contains wheat gluten): Stuff the roast with herbs, spices and vegetables. It has a chewy consistency and is not recommended for people with celiac disease, gluten intolerance or wheat allergy.
• Nut roast with walnuts, pecans and cashews: Combine walnuts, pecans and cashews with breadcrumbs, vegetables and herbs; bind and bake as mentioned above.
• Tofurkey (a plant-based meat substitute) roast.

In addition to eating traditional vegetables for your side dishes, try a vegetarian stuffing: Cube and toast any bread (sourdough, cornbread, etc.), then sauté onions, celery and mushrooms in olive oil. Toss with fresh herbs, vegetable broth and cooked quinoa for extra protein. Bake until golden.

If switching to a vegetarian Thanksgiving has you worried about your carbohydrate intake, especially if you are diabetic or are pre-diabetic, watch your portion sizes.

“Keep in mind that there is nothing wrong with the food itself. It’s just how much you are eating of it. Use your plate as a guide. Eat half a plate of vegetables, a quarter of protein, and a quarter of starches. Then, you can enjoy a piece of pie. Just don’t overdo it,” Rustveld said.

Repurpose leftovers into soups, grain bowls or shepherd’s pie. Prioritize protein at every meal and aim for 20-30 grams to offset any sugar spikes.

“Vegetarian Thanksgiving meals can be delicious and very healthy; just plan ahead,” Rustveld said.

By Taylor Barnes