Copyright thenationalherald
Americans are consuming more protein than ever. A 2025 Cargill study found that 61% of Americans boosted their protein intake over the past year, and Google Trends shows search interest for high-protein diets at an all-time high, just in time for a holiday built around turkey and abundance. As protein trends influence everyday cooking, Thanksgiving menus evolve. More hosts add protein-rich dishes and smart swaps to create balanced meals. Modifying side dishes and rethinking appetizers can help people create a more balanced Thanksgiving meal. Add a 2nd protein Turkey is still the star of Thanksgiving, with 84% of hosts planning to serve it. However, for many hosts, having a higher protein Thanksgiving often involves a second protein source for guests. James Callery, head chef at Sandford Springs Golf Club, said he sees more guests design their plates around protein, adding, “One way to experiment with this trend during Thanksgiving is to have a second source of protein, like roast beef or salmon, in addition to the bird. It gives individuals choices and acts to balance out the otherwise carb-heavy plate.” Additional protein can also be offered before the meal. Kevin Templeton, executive chef at barleymash in San Diego, recommended making an extra-large charcuterie spread. Deviled eggs, meatballs and bean dips are also popular, high-protein appetizer choices. Protein-focused changes aren’t limited to the main course and appetizers. Side dishes, often the most anticipated part of the meal, also have opportunities for upgrades. Boost protein in side dishes Americans love their Thanksgiving side dishes, with 55% preferring the sides to turkey. Adding additional protein to favorites like mashed potatoes and stuffing can boost satiety and create a more balanced holiday plate. Thanksgiving stuffing is the most popular side dish, and its versatility provides many opportunities for customization. For added protein, Rachel Swanson, a registered dietitian, shares, “Keep the classic bread base, then add diced chicken, turkey or sausage, white beans, and toasted nuts for crunch.” If mashed potatoes are on the menu, a simple swap will add a lot of protein. Jo Lacroix, chef and performance coach at Ultimate Kilimanjaro, recommends replacing heavy cream with Greek yogurt or cottage cheese when preparing mashed potatoes. The swap increases protein content and creates a creamy texture without altering the flavor. For the gravy, one addition is consistently recommended by experts. Dr. Chad Larson, CEO of The Adapt Lab, recommends adding collagen peptides to gravy. One tablespoon provides 10 grams of protein without affecting taste or texture. These subtle changes let hosts modernize Thanksgiving dinner while preserving familiar flavors. But Thanksgiving recipes hold deep meaning for many families, and hosts are often reluctant to change a favorite dish. Even for those who stick with tradition, how guests structure their plates can affect the meal’s nutritional balance. Make a balanced plate Thanksgiving turkey is naturally high in protein, but the other items guests choose matter. For those who still prefer a traditional Thanksgiving meal, it is possible to enjoy a high-protein dinner without major adjustments. “It’s easy to overeat on carbs and fats during Thanksgiving dinner,” said Helen Tiu, a registered dietitian at Diet Redefined. “But the holiday can also be a chance to focus on protein. Protein is the most satiating nutrient. It helps keep you full, prevents overeating, stabilizes blood sugar and supports muscle maintenance.” Christen Cooper, a professor of nutrition and a dietetics professor, said, “The traditional Thanksgiving dinner is a high-protein meal. A 3-ounce serving of turkey has around 25 to 30 grams of protein and clocks in at less than 200 calories.” Furthermore, Swanson added that sequencing the meal can improve how the body responds. She recommends plating Thanksgiving turkey and vegetables first and eating those portions before the starches. This order, she said, helps steady blood sugar, slows digestion and makes smaller portions of carbohydrates feel more satisfying. Health meets tradition Thanksgiving tables may look a little different in 2025, but the spirit of the meal remains unchanged. As protein takes a more prominent place in the American diet, Thanksgiving is evolving to reflect broader trends in how Americans eat. By adding a second protein or making ingredient swaps, hosts can increase the nutritional value of the meal without losing its traditional appeal. Michelle Goth is a professionally trained cook and cookbook author dedicated to celebrating Midwestern cooking traditions. She shares easy recipes for family dinners and holidays at Blackberry Babe. Michelle Goth
