Thanksgiving can feel a bit weird when you’re a vegetarian—especially if you grew up with a plate full of turkey and gravy. It’s that familiar tug-of-war between tradition and your beliefs, and let’s be honest, family members don’t always get why you’re skipping the turkey this year (or ever again).
We all know Thanksgiving is packed with those classic, meat-heavy dishes, but it’s also a time for gratitude and togetherness. So, how do you navigate the holiday without sacrificing your values or causing a dinner-table debate?
Let’s talk about how to enjoy Thanksgiving as a vegetarian—peacefully.
First things first…..
Thanksgiving is just one day (or weekend), and while you might spend most of it eating mashed potatoes and dinner rolls, it’s not the end of the world. Maybe you’ll be a little bored, but missing out on some protein or fiber for one meal isn’t going to throw off your usual healthy habits.
And hey, if you decide to loosen up your “food rules” for the day, no need to feel guilty about it.
Sometimes, this is easier than fighting with particularly obstinate family members. You can get right back to it the next meal, but that’s your decision.
But what’s the game plan for Thanksgiving when meat is front and center?
When your uncle cracks the same old joke about your diet (again)? Or when someone tries to drag you into an argument over your choices? Don’t worry; I’ve got a few ideas on how to survive—and enjoy—Thanksgiving as a vegetarian. Keep reading for my tips.
Planning Ahead
The best way to tackle Thanksgiving as a vegetarian is to plan ahead. This can look different for everyone, but having a game plan can help you feel more grounded, less stressed, and—most importantly—make sure you’re not left starving while everyone else digs into their feast.
When I say “plan ahead,” I mean having a few ideas or dishes ready to go so you’re not caught off guard. It’s all about knowing your options before you sit down at the table.
Let Your Host Know Your Preferences
Now, this doesn’t mean you’re asking anyone to cook separate dishes just for you. But many people are actually happy to make a few tweaks, like using veggie broth instead of chicken stock or serving bacon on the side.
At the very least, giving your host a heads-up about your preferences means they’ll know where those hidden animal products might sneak in.
Because some things can be just as easily made vegetarian, many hosts are willing to accommodate your diet.
Something as simple as leaving off the bacon or swapping chicken broth for vegetable broth barely changes the flavor—and it keeps everyone happy.
And someone willing to host a big Thanksgiving dinner is usually at least partially invested in keeping everyone happy.
If they aren’t willing to accommodate your diet, this will give you advance notice that you need to prepare something and maybe snack ahead of time so you won’t starve amid a sea of food.
Offer to Bring a Few Dishes
There are a few ways you can handle this.
First, offering a dish is always polite, no matter your diet. The host(ess) is cleaning and decorating the house, having her home invaded, and cooking up a storm. Trust me, they’ll appreciate any help they can get.
Two, this guarantees you can eat something at the table without question. Just be mindful of stepping on anyone’s “specialty dish” toes.
If Grandma takes pride in her mashed potatoes, it’s probably best not to show up with your own version. Instead, opt for something different, like roasted root veggies—throw in some baby potatoes or sweet potatoes to cover all bases.
Once you’ve decided what you’re bringing, think about who might want some. My dishes always seem to get eaten, even when my family knows it’s vegetarian.
Particularly contrary family? Maybe only a couple of servings are needed. Adventurous families? Go big! You might be surprised how many people dive in.
I’ve found it’s more readily accepted to make a naturally meat-free dish rather than expecting everyone to embrace fake meats. If you want to bring Tofurky for yourself, go for it—but don’t be shocked if it’s not a hit with the whole table.
On the flip side, leaving bacon off the green bean casserole usually doesn’t cause much of a stir.
If you’re concerned about protein, sneak it in with something like a quinoa-broccoli casserole or a hearty bean salad.
And one more thing—make sure your dish is so good that no one even misses the meat. Trust me, when they ask for seconds, you’ll get compliments instead of side-eye!
Vegetarian Thanksgiving Side Dish Ideas
- Vegetarian stuffing is ridiculously easy to make well. I don’t know why we all suffered through dry, giblet stuffing before. Offer to bring it instead of memaw, and I bet everyone thanks you for it.
- Mashed potatoes with vegetarian gravy. Again, easy to make. Did that distant aunt bring instant mashed potatoes and pass them off as homemade? You can do better. Promise.
- Cranberry sauce. Admittedly, cranberry sauce takes a bit of skill to make. When homemade, it is usually vegetarian (although gelatin may be used in some recipes). It is so much better homemade than when it comes from a can.
- Roasted vegetables. These are usually such a light reprieve from other heavy dishes that even the non-vegetable lovers are on board. Choose seasonal veggies, cut in even pieces, season well, and crank up the temp.
- Green bean casserole with vegetarian alternatives. This dish should be easily vegetarian. It’s green beans, cream of mushroom soup, and fried onions. Last year, I decided to experiment, and ya’ll… Homemade soup (instead of canned soup) is stupidly easy and amazingly easy. No one missed the bacon.
More Adventurous Vegetarian Thanksgiving Ideas
- Stuffed acorn squash – lots of ways to go with this. Acorn squash is odd enough, yet familiar enough, to be intriguing to those who aren’t used to it. Stuff it with dried cranberries, walnuts, and lentils, and enjoy!
- Lentil loaf – basically a meatloaf made from lentils. It is fairly easy to make but may be time-consuming considering you have to cook the lentils, then make and bake the loaf. Honestly, I wouldn’t choose this unless there are other vegetarians present.
- Mushroom Wellington – you guys. I’m so intrigued by this. It somehow seems fancy and easy at the same time? I’ve never had Beef Wellington, so I can’t really compare. But how the heck can you go wrong with mushrooms and pastry?
- Tofurky or seitan roast – again, a great protein source, but may be a bit of work for one person. But maybe you want leftovers for an awesome Thanksgiving Leftover sandwich?! (Hopefully, I’m not the only one here old enough for that reference.
Vegetarian Thanksgiving Appetizers
Okay, maybe your family is weary of “vegetarian food.” Offer to bring an appetizer instead!
- Spinach and Artichoke Dip with veggie dippers
- Caprese Skewers
- Deviled Eggs
- Hummus with Pita
- Bruschetta
Just make sure it’s the best damn version you’ve ever made.
If All Else Fails, snack beforehand
Don’t go into this meal starving—seriously, that’s setting yourself up for disaster. Even if you know there’ll be plenty of veg-friendly options, it’s always smart to have a protein-packed snack before you head out.
Think of it as a little insurance policy against that hangry feeling (because no one needs to experience your Snickers moment at Thanksgiving!).
Focus on What You Can Eat
Instead of dwelling on what you’re missing, focus on the abundance of delicious, veggie-friendly dishes you can enjoy.
Shifting your mindset like this can make the whole day feel more festive. Whether it’s your signature butternut squash soup or a green bean casserole without the bacon, celebrating the flavors in front of you will make Thanksgiving so much more enjoyable.
Remain Calm
We’ve all had that one person who insists on throwing out wild “facts”—whether it’s about how a vegetarian or vegan diet is unhealthy or even how plants feel pain and have emotions. 🙄 These comments are usually meant to get a reaction, so the best thing you can do? Don’t give them one.
If you meet their aggressiveness with your own, guess who’ll be remembered for “preaching”? (Hint: it won’t be them.) Stay calm, change the subject, and let them be the ones remembered for stirring the pot.
If someone keeps pressing, you can gently remind them that just like you didn’t lecture them on their diet, they should give you the same respect. You can even shift the focus back to what Thanksgiving’s really about—being grateful and enjoying time with loved ones, not debating dietary choices.
As long as you keep your cool and speak calmly, the situation will usually defuse itself, or someone will jump in to help!
Don’t Be Afraid To Set Boundaries
Sometimes, lighthearted jokes take a turn into uncomfortable territory. If someone’s being too pushy about your diet, it’s totally okay to set boundaries. A simple, “I’d prefer not to debate food choices today—let’s just enjoy the meal” can work wonders in keeping things peaceful.
Just remember, your boundaries should not be about changing someone else’s behavior; rather, they are a declaration of how you will behave in situations that make you uncomfortable.
The key to boundaries is that they aren’t about changing someone else’s behavior; they’re about how you choose to react when you’re uncomfortable. Instead of saying, “If you don’t stop XYZ, I’m going to make you leave,” it’s more like, “I’m not going to engage in this conversation if someone is XYZ.”
And here’s the important part—stick to it. If they keep pushing and know you’ll walk away, if they don’t stop, you have to actually do it. No drama needed—just head over to the kids’ table. It’s more fun there anyway!
Answer any Questions
Whether the questions are sincere or sarcastic, take them at face value and answer without preaching. Instead of diving into the emotional story of when you decided to stop eating meat, keep it simple.
A quick, “I realized eating meat doesn’t align with my values” gets the point across.
That’s usually enough. If someone genuinely wants to learn more, they’ll ask kindly. And if they were just trying to get a reaction? They’ll back off. If they don’t, they’re the one who looks bad—not you.
Answering questions without sounding judgmental can take practice, especially when it’s something you feel strongly about. But it’s a skill you can get better at with time.
Be Thankful
For everything, always, right?
But really, if someone is willing to tweak their traditional recipes for you, show them some love! Be genuinely thankful. And if people ask about your diet, thank them for their curiosity and respond in a way that’s friendly, not preachy.
Remember, they’re likely just being polite or interested—not looking to become vegetarians themselves! Their willingness to accommodate or ask questions shows respect for your choices.
So even if the dish isn’t Michelin-star worthy, eat it, enjoy it, and say thank you. And don’t forget to follow up with a note of appreciation after the holiday. A simple “Thanks for your hospitality” goes a long way!
No Rudeness
It’s not “us vs. them.” Rudeness has no place at the table—whether it’s coming from you or someone else.
So, don’t tell someone their food is gross, call the turkey “dead flesh,” or give them the play-by-play of a documentary you watched. And definitely skip the hardening arteries talk or any “ammo” you think you have.
At the same time, you don’t need to tolerate rudeness from others either. If someone crosses the line, calmly let them know they’re being offensive and suggest a change in topic. They might not even realize they’ve hurt you.
There are a million other things to chat about! You can also remind them that Thanksgiving is a day for celebrating, and you’re grateful for the freedom to make your own dietary choices and live according to your values.
Politely as possible, of course.
Did I Get Everything?
Did I miss anything? Any tips that have helped you handle the holiday food drama?
I’d love to hear what works for you. How do you navigate Thanksgiving with your family? Ever had a particularly tough or funny encounter during the holidays? Drop it in the comments—I’m all ears!
Remember, dear vegetarians, Thanksgiving is a time for gratitude and togetherness, and there’s no reason you can’t enjoy a fabulous feast that aligns with your dietary choices.
With a little planning, some kitchen creativity, and a positive mindset, you’ll be savoring every bite of this holiday without missing a thing.
Whether you’re bringing a veggie dish to share or creating a show-stopping meatless centerpiece, know that your vegetarian Thanksgiving can be just as tasty and satisfying as any other!
Got tips, recipes, or stories of your own? Share them with me and your fellow readers in the comments below! Let’s make this a space full of support and inspiration to ensure that every Thanksgiving is memorable, meaningful, and totally delicious.
Let’s create a community of support and inspiration to make every Thanksgiving memorable, meaningful, and, of course, utterly delicious. Happy Thanksgiving, and may your holiday season be filled with warmth, love, and wonderful vegetarian feasts!
Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.