18 Healthy Holiday Foods (and Swaps) to Make This Year

One of the best parts of the holiday season is all the delicious meals shared with loved ones. But it can be tricky to navigate when you’re focused on healthy eating and weight management.

The good news? You don’t necessarily have to forgo your favorite holiday foods altogether. With the right ideas and a few simple swaps, you can enjoy all the flavors of the season while making more nutritious choices.

From side dishes to mains, we’re rounding up healthy holiday foods and recipe ideas to inspire you as you menu-plan for holiday dinner parties and events. At the end, we’ll also share smart swaps if you want to make healthier versions of holiday classics.

Here are some of our best-loved healthy holiday foods for anyone looking to lose weight, manage a healthy body weight, or just eat healthier.

1. Roasted Cauliflower With Pine Nuts and Herbs

As far as fuss-free, crowd-pleasing vegetables go, you can’t beat cauliflower. It’s nice and mild, absorbing the flavors of whatever it’s paired with.

In the winter, we love cauliflower prepared with pine nuts and fresh herbs and garnishes, like parsley or tarragon. You can also zest it with a bit of lemon for a brighter finish or add parmesan.

As for its nutritional profile, 100 grams (about one cup chopped) of raw cauliflower has:

• 28 calories

• 4.7 grams of carbs

• 1.9 grams of fiber

• 1.6 grams of protein

Among other things, cruciferous veggies like cauliflower might help lower your risk of certain chronic diseases. They’re also anti-inflammatory and high in fiber.

2. Roasted Brussels Sprouts With Pomegranates

For a healthy twist on classic Christmas dishes like green bean casserole or potatoes au gratin, try roasted Brussels sprouts.

Roast them in the oven at 425 °F for about 30 minutes, and they’ll become crispy on the outside while staying tender. Drizzle with olive oil, season with salt and pepper, and top with pomegranate seeds for a festive, vibrant touch (looking at you, red and green color combo).

One hundred grams of raw Brussels sprouts has:

• 59 calories

• 9.6 grams of carbs

• 4.0 grams of protein

• 4.8 grams of fiber

Brussels sprouts are also packed with calcium, magnesium, and other minerals that support heart health and fight inflammation.

3. Baked Acorn Squash With Brown Sugar

Baking acorn squash with some olive oil and a sprinkle of flaky sea salt is a healthy way to reduce calories while still enjoying something sweet and creamy in texture.

As far as nutrition, about a half-cup of acorn squash contains:

• 28 calories

• 7.3 grams of carbs

• 1.0 grams of fiber

• 0.55 grams of protein

For an extra touch of sweetness, add a bit of brown sugar on top so it caramelizes. This combo is a healthier way to channel that beloved marshmallow-topped sweet potato dish without too much added sugar.

4. Roasted Maple Syrup Spiced Carrots

You can count on carrots as a colorful, low-carb addition to your Christmas spread. Not to mention, they’re a great source of vitamin A, which is essential for vision health.

One hundred grams of raw carrots (about two medium-sized carrots) has:

• 48 calories

• 10.3 grams of carbs

• 3.1 grams of fiber

• 0.9 grams of protein

For a simple but nourishing side dish, toss your carrots with salt, pepper, herbs, and olive oil. Or, if you’re in the mood to indulge (it’s the holidays!), try a light glaze of maple syrup or hot honey for a touch of sweetness.

5. Winter Greens Salad With Candied Nuts

Whether you choose kale, arugula, chicories, or mustard greens, a light, nutritious salad full of dark leafy greens is the perfect way to balance out heavier holiday dishes.

Make it the star of the meal with tasty add-ins like caramelized pecans, dried cranberries, sliced apples, and shaved parmesan. For a heartier option, toss in quinoa — it’s full of protein and fiber to keep everyone satisfied.

6. Citrus and Beet Salad

If leafy green salads aren’t your thing (or you just like to have lots of options in your Christmas spread), consider a citrus and beet salad. Grapefruit or blood oranges alongside moody beets create a vibrant pop of color.

As far as flavor goes, the citrus adds a refreshing zing that pairs beautifully with earthy beets.

Roughly three-quarters cup of beets contains:

• 59.4 calories

• 12 grams of carbs

• 1.4 grams of fiber

• 1.5 grams of protein

Beets are also loaded with vitamins and minerals like folate, manganese, and potassium and are great for heart health and digestion.

7. Coconut Butternut Squash Soup

Who doesn’t love a cozy bowl of soup on a chilly day? Make it festive with a winter veggie base like butternut squash for a perfect holiday dish.

One cup of cubed winter squash contains:

• 63 calories

• 16.4 grams of carbs

• 2.8 grams of fiber

• 1.4 gram of protein

To keep it light, skip the heavy cream and opt for coconut milk and low-sodium vegetable broth. The coconut adds a creamy texture and brings out the squash’s natural sweetness.

Finish with a touch of ginger, sage, and garlic for a well-balanced flavor profile. Prepared this way, the soup will be a vegan-friendly dish — perfect for any guests looking for a meat-free option.

8. Baked Pork Tenderloin

Though some cuts of pork are high in fat and sodium, certain cuts of pork can come closer to the nutrition profile of chicken breast.

For example, pork loin is an excellent source of protein and is lower in fat than other cuts. So, it’s a good option if you’re looking for a more unique lean protein that isn’t poultry or fish.

Opt for a mushroom-stuffed pork tenderloin dish to bring more depth and earthiness (and nutrients!) to the dish.

9. Whole Roast Turkey or Chicken

If you love Thanksgiving turkey, why not enjoy it again for Christmas? This healthy holiday food is a lean protein that keeps you full with fewer calories while supporting heart and joint health.

Alternatively, try chicken. But make it more elevated and juicy than usual by salting the chicken a day or two ahead and letting it chill. Season with thyme and smashed garlic, then roast at 500 °F for 45 minutes to an hour for crispy, succulent skin.

You can also put this holiday favorite in your slow cooker.

10. Baked Salmon

Consider swapping honey-baked ham for heart-healthy salmon or turkey as your main dish this Christmas dinner. Salmon is packed with omega-3 fatty acids, which support heart, bone, and brain health.

If ham is a tradition, you can always serve both, but offering a healthier option is sure to be appreciated. Keep it simple with dill and lemon, or try a honey-garlic glaze. For extra flavor, top your salmon filets with a fresh herb chutney.

11. Baked Salt Cod (Bacala)

Bacala (salt cod) is a lovely red meat alternative if you’re looking for healthy holiday foods. It’s mild, flaky, and packed with protein, niacin, and vitamin B12. Sea bass is another excellent option.

While it takes time to prepare — soak the cod in cold water for at least 24 hours (up to three days), changing the water every few hours — it’s worth it. The cod is ready when the water runs clear.

Just keep in mind that although cod is low in calories and fat, this dish can be high in sodium.

And now, some general pointers about healthy food swaps for weight loss that make a big difference without sacrificing flavor this time of year. You can swap:

• Whole grains for simple grains. Choose brown rice or wild rice over white rice or risotto. Whole grains pack in more fiber and nutrients, and they’re a perfect base for holiday sides.

• Sweet potatoes for white potatoes. Swap white mashed potatoes or potato casserole for sweet potatoes. The bright orange variety is rich in vitamins and fiber.

• Olive oil for butter or heavy cream. Olive oil is a heart-healthy alternative to butter and heavy cream. Use it for roasting vegetables or in creamy sauces for a lighter, flavorful option.

• Greek yogurt for sour cream. Greek yogurt adds the same tang as sour cream but with more protein and less fat. It’s ideal for dips, toppings, or even baked goods.

• Raw veggies and hummus for cheese and crackers. Upgrade your holiday appetizer spread by swapping cheese and crackers for a colorful platter of raw veggies with hummus. It’s a crunchy, satisfying, nutrient-packed option everyone will enjoy.

• Vinaigrette for ranch or creamy dressing. Ditch the heavy ranch or creamy dressings for a simple vinaigrette made with olive oil, lemon juice, or red wine vinegar. Add fresh herbs like chives or tarragon for extra flavor.

• Sorbet or frozen yogurt for pies and cakes. For dessert, try a dairy-free sorbet or frozen yogurt instead of pies and cakes. It’s not healthy per se, but…’tis the season. Plus, a refreshing dark chocolate sorbet, for example, can be lower in calories than something like pumpkin pie and still satisfies your sweet tooth. Or try a protein mug cake.

Whichever you choose to make, these recipes will help you strike a balance between a nourishing and indulgent holiday meal. That way, you can stick with your health goals without sacrificing the joy of the season.

If you need support with weight loss, we’re here to help. Start with our free virtual weight loss questionnaire.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.