High-Protein, Low-Carb Ideas for Better Blood Sugar Control

The holidays can be especially challenging for people watching their blood glucose levels. Traditional Thanksgiving sides—stuffing, mashed potatoes, sweet casseroles—are often high in carbohydrates and added sugars, causing rapid spikes in blood glucose after meals.

The good news:

You can still enjoy a delicious, comforting Thanksgiving meal with lower-glycemic, higher-protein options that help steady blood sugar, support metabolic health, and keep energy levels stable throughout the day.

Below are dietitian-friendly, low-glycemic Thanksgiving side ideas, including both homemade and store-bought options.

1. Roasted Vegetables (Non-Starchy & Fiber-Rich)

Non-starchy vegetables are naturally low-glycemic and packed with antioxidants.

Great options:

• Roasted Brussels sprouts with olive oil, salt, and pepper

• Roasted cauliflower with herbs and parmesan

• Green beans with garlic and toasted almonds

• Roasted carrots (keep portions moderate)

Why this works:

Fiber slows digestion, helping prevent glucose spikes.

2. Cauliflower Mash (Mashed Potato Alternative)

Creamy, satisfying, and naturally low-carb.

How to make:

Steam or boil cauliflower → blend with butter, garlic, salt, pepper → optional: add Greek yogurt or cream cheese for extra protein.

Why this works:

Cauliflower has minimal impact on blood sugar compared to traditional potatoes.

3. High-Protein Stuffing Alternatives

Traditional stuffing is bread-heavy. Try these instead:

• Chicken sausage & mushroom stuffing (using low-carb bread or cauliflower rice)

• Cauliflower “rice” stuffing with celery, herbs, broth & turkey drippings

• Wild mushroom skillet stuffing (grain-free)

Why this works:

Higher protein + lower carbs = steadier post-meal blood glucose.

4. Protein-Boosted Green Bean Casserole

Skip cream soups. Make a lighter, protein-friendly version:

• Steam green beans

• Mix with sautéed mushrooms, garlic, and Greek yogurt or cottage cheese

• Top with almond flour or crushed pork rinds instead of fried onions

Why this works:

Keeps flavor and comfort without the high-carb components.

5. Turkey & Gravy (Naturally Low Glycemic)

Lean turkey is high-protein and does not raise blood glucose.

Low-carb gravy tip:

Use turkey drippings + broth + xanthan gum (instead of flour) for a rich, thick gravy without the starch.

6. Low-Glycemic Salads with Healthy Fats

Healthy fats and fiber help lower glycemic impact.

Ideas:

• Spinach salad with walnuts, feta, and sugar-free vinaigrette

• Arugula salad with pecans, roasted squash (small amount), and olive oil

• Cabbage slaw with pumpkin seeds and Greek yogurt dressing

Why this works:

Healthy fats slow glucose absorption.

7. Deviled Eggs (High-Protein Holiday Classic)

A perfect appetizer or side.

Variations:

• Classic paprika

• Avocado deviled eggs

• Greek yogurt mustard eggs (higher protein)

8. Low-Sugar Cranberry Sauce

Cranberries are nutritious—but canned cranberry sauce is high in sugar.

Simple recipe:

Fresh cranberries + water + orange zest + your choice of sugar substitute (stevia, allulose, monk fruit).

Why this works:

Cuts 30–40 g of sugar per serving.

9. Low-Glycemic Breads (Optional)

If you want a bread option:

• Almond-flour biscuits

• Low-carb keto rolls

• Protein bread (store-bought)

Keep portions small!

Store-Bought Low-Glycemic Options
(No Food Dyes)

Costco / Sam’s Club

• Amy’s Organic Vegetable Side Dishes

• Kirkland Rotisserie Chicken Breast Meat

• Tattooed Chef Cauliflower Mash

• Good Foods Avocado Dip (for veggie sides)

• Wholly Guacamole (simple ingredients)

Whole Foods / Sprouts

• Siete almond-flour tortillas (for stuffing alternatives)

• Primal Kitchen sugar-free dressings

• Simple Mills almond-flour crackers (for toppings)

• Vital Farms hard-boiled eggs

• 365 Organic frozen green beans & vegetables

• Caulipower cauliflower rice
  
  

Target / Walmart

• Green Giant Cauliflower Rice

• Birds Eye Steamfresh Veggies (no sauces)

• Chobani Zero Sugar Greek Yogurt (for casseroles)

• EggLife egg-white wraps (high protein)

All listed options are dye-free, low-glycemic, and diabetic-friendly.

Final Tips for a Blood-Sugar-Friendly Thanksgiving

• Fill half your plate with non-starchy vegetables

• Add a palm-sized serving of protein

• Choose one small portion of a higher-carb favorite (if desired)

• Keep sugary drinks and sweetened sauces to a minimum

• Monitor your blood glucose before and 1–2 hours after eating to see how your body responds