Guilt-Free, Gluten-Free Thanksgiving Menu

Nov 8, 2017 | 0 comments

Roast Turkey

Serves 14 – Serving size 4 oz – 117 Calories per serving


3 ¾ pound turkey breast
2 T grapeseed oil
2 cups celery
2 cups onion
2 cups carrots
3 T Herb mixture
Salt and Pepper to taste


Heat oil in a large sauté pan to high heat and sear the turkey breast on each side. Preheat oven to 325 degrees. In a roasting pan add the carrots celery and onion to the bottom of the pan; add the turkey on top of the vegetables. Cover pan with foil and roast turkey for 1 ½ – 2 hours or until the internal temp is 180 degrees- 10 minutes before the turkey is done rub the turkey with the herb mixture and bake. Let rest for 10 minutes before you carve it.

Herb Mixture

Serving size 1 tablespoon – 35 Calories per serving


1 T thyme, chopped
1 T rosemary, chopped
1 T sage, chopped
1 tsp garlic, chopped
1 tsp lemon zest
1 tsp orange zest
1 T grapeseed oil


Chop all the herbs. Using a mixing bowl add the herb mixture. Then stir.

Lemon Rosemary Gravy

Serves 8 – Serving size 1 oz – 20 Calories per serving


1 ½ c. turkey broth
1/8 c. onion, diced
1/8 c. carrot, diced
1/8 c. celery, diced
½ tsp. rosemary, chopped
1 garlic clove, chopped
1 tsp. lemon juice
1 tsp sherry vinegar
1 T. cornstarch + 1 T. water to make a cornstarch slurry


In a pot, heat liquid to a simmer. Add the remainder of the ingredients except for the cornstarch slurry. Simmer for 10 minutes on low heat, just long enough to cook the vegetables but not reduce the liquid. Make the cornstarch slurry by mixing the cornstarch and 1 T. of water together, then whisk into the gravy to thicken. Blend the gravy. Serve hot.

Cranberry Sauce

Yields 3 cups – Serving size 1 tablespoon – 12 Calories per serving


1 ½ cup cranberries, frozen
2 cups apples, small diced
½ cup oranges, cut and segmented
2 cups raspberries
¼ cup maple syrup
¼ cup Truvia
2 T. lemon juice
1 T butter


Add everything but the butter to a sauté pan and cook until most of the liquid has reduced. Take off the heat and stir in the butter. Serve hot.

Purple Sweet Potato Puree

Serves 4 – Serving size ½ cup – 117 Calories per serving


2 cups Okinawa sweet potato, medium diced
¼ cup Greek yogurt
2 tablespoons butter, unsalted
Salt and Pepper to taste


Peel the sweet potatoes, dice into medium size pieces and steam until soft. Using a mixer add sweet potato, butter, and yogurt then mix. Add salt and pepper. Mix until smooth. Serve hot.

Gluten Free Stuffing

Serves about 5 – Serving size ½ cup – 82 Calories


¼ cup yellow onion, diced
¼ cup celery, diced
¼ cup carrots, diced
¼ cup mushrooms, chopped
2 cups gluten free bread, diced
3 fl oz chicken broth, low sodium, organic
1 T herb mixture
Salt and Pepper to taste


Preheat oven to 350 degrees. In a sauté pan spray a non stick spray and add the first 4 ingredients. Cook until soft, then move to a mixing bowl. Add the remaining ingredients to the cooked vegetables in mixing bowl and mix thoroughly. Transfer the mixture to a casserole dish- Cover with foil and bake for about 30 minutes.

Cauliflower Mashed Potatoes

Serves 8 – Serving size ½ cup – 61 Calories per serving


1 ½ cups cauliflower florets
2 ½ cups Yukon potatoes, medium diced
¼ cup Greek yogurt
1 T. butter
Salt and Pepper to taste


Steam or boil potatoes and cauliflower until soft. Strain water if necessary. Add ingredients to a mixer and mix until a smooth potato consistency. Season with salt and pepper.

Roasted Asparagus

Serves 4 – 24 Calories per serving


16 asparagus spears
1 tsp grapeseed oil
1 T lemon juice, fresh squeezed
Salt and Pepper to taste


Pre heat oven to 375 degrees. Foil a sheet pan, spray with non stick spray, In a mixing bowl add all the ingredients and mix well. Then layer out the asparagus so they are not on top of each other. Roast for 15-20 minutes until al dente or not over cooked.

Whole Entrée Meal Break Down:

Calories 449, Protein 45g, Carbohydrates 47g, Fat 15g, Sodium 847mg, Fiber 6g

BONUS: Dessert

Pumpkin Chocolate Chip Cookie

Serves 12 – 113 Calories per serving (Protein 3g, Carbohydrates 18g, Sodium 129mg, Fat 4g, Fiber 3g)


½ cup pumpkin puree
2 teaspoon vanilla
1 teaspoon baking powder
¼ cup honey
2 ¼ cup garbanzo beans
½ cup dark chocolate chips


In a food processor combine everything except the chocolate chips. Blend until a uniform consistency is reached. By hand, mix in the chocolate chips. Using a ¼ cup scoop (2oz.) portion out cookies on a sprayed sheet pan. Bake in oven at 350 degrees for 16-20 minutes.