Whether you are hosting a Thanksgiving meal or contributing a dish or two to a holiday gathering, it can be difficult to find Thanksgiving dishes for gout. Many Thanksgiving staples like turkey, casseroles, and sugary treats can increase the risk of a gout attack. If you are on a gout diet, it can be stressful to navigate holiday meals or to plan a gout-friendly menu that won’t trigger symptoms.
The good news is that there are plenty of gout-friendly Thanksgiving dishes that are delicious additions to your holiday spread. If you are holiday meal planning and looking for some inspiration, check out these 10 Thanksgiving gout recipes.
1) Oven Roasted Potatoes
Potatoes are a staple for any holiday meal. This simple recipe for roasted potatoes with herbs is a great option for those trying to minimize gout flares around the holidays. Olive oil is a healthier alternative to butter and is rich in antioxidants and healthy fats. Rosemary and garlic add great flavor and may help to reduce inflammation around the joints.
Get the full recipe from WellPlated here.
2) Sweet Potato Casserole with Crumble Topping
You can’t enjoy a fall meal without sweet potatoes. Sweet potatoes are full of fiber, beta-carotene, vitamin C, and potassium. Plus, they are naturally sweet without adding any extra sugar, which can make flares worse by triggering inflammation.
This recipe for sweet potato casserole is a healthier alternative to the traditional recipes topped with marshmallows and full of added sugars. Sweetened with maple syrup and topped with a yummy crumble topping, these sweet potatoes are sure to please.
If you prefer, you can swap the melted butter for coconut oil or reduce the amount of maple syrup for a slightly less sweet version.
Get the full recipe from Erin Lives Whole here.
3) Fresh Cranberry Salsa
If you love to enjoy cranberry sauce with your holiday meal, you need to try this delicious cranberry salsa. Low in sugar and a better alternative to canned cranberry sauce, this recipe is a great option for those looking for the perfect gout recipe for Thanksgiving.
Cranberries are low in purines, which raise uric acid levels and trigger gout symptoms. Red onion is also low in purines and has been shown through research to potentially help to lower uric acid levels in the blood.
Enjoy this cranberry salsa as an appetizer or one of your Thanksgiving sides. It can be enjoyed by itself, as a salad topper, or with wholegrain crackers. It also makes for great leftovers and can be added to sandwiches or casseroles.
Get the My Quiet Kitchen recipe here.
4) Creamy Pumpkin Hummus
This festive spin on traditional hummus is a fun Thanksgiving appetizer or party snack. The addition of pumpkin makes for an extra creamy texture, and the fresh herb toppings are customizable to taste.
Hummus is filling, packed with vitamins and minerals, and a healthy source of protein. Individuals with gout can appreciate not only the great flavor, but the added health benefits and the fact that it’s low in purines.
You may want to double the recipe to send some home with family or to snack on as a yummy Thanksgiving leftover.
Get the Ahead of Thyme recipe here.
5) Shaved Brussels Sprout Salad
This salad is fast and simple to throw together, and sure to please! To save even more time, you can purchase your sprouts pre-shaved. If you plan to shave your brussels sprouts yourself, a food processor can make this much easier.
Dried cherries (no sugar added) are known to help reduce uric acid, and brussels sprouts are high in vitamin C, which may help prevent gout flares. Other healthy (and delicious) toppings include red apple and almonds.
Our favorite thing about this salad is that it’s very customizable! You can also throw in some pumpkin seeds, pomegranate seeds, or other no sugar added dried fruits.
Get the A Couple Cooks recipe here.
6) Stuffed Acorn Squash
This main dish is a great alternative to turkey if you’d like to try something new this holiday season. Stuffed with turkey, mushrooms, and apples, it’s easy to throw together and is a festive way to celebrate the fall season, and a delicious fall gout recipe.
Acorn squash is low in purines, which means it isn’t likely to worsen gout symptoms. The ground turkey is a great addition for added protein, but be cautious, as turkey is higher in purines than other meats. You may swap the ground turkey for ground chicken for a lower-purine option. You may also consider cutting out the cheese or choosing a more gout-friendly option like a low-fat mozzarella or cream cheese.
You can find the recipe from The Clean Eating Couple here.
7) Cranberry Baked Chicken Thighs
If you’re worried about the high purine levels in your Thanksgiving turkey, roasted chicken is a yummy alternative. Chicken has a similar amount of protein as turkey but has fewer purines and may lower the risk of a gout attack after your Thanksgiving meal. You could also swap out thighs for breasts if you prefer a white meat option.
The key ingredients in this recipe are some cranberries, oranges and orange juice, and some fresh herbs. Swap butter with olive oil for a healthier source of fat or consider skipping the brown sugar or swapping in some honey.
The choice is up to you! Find the A Cedar Spoon recipe here.
8) Gout-friendly Green Bean Casserole
Who doesn’t love a helping of green bean casserole on their Thanksgiving plate? Traditional green bean casserole is usually high in butter and sodium and isn’t the best option for someone with gout. The good news is you can still enjoy this Thanksgiving classic with a few adjustments to the traditional recipe.
This green bean gout recipe includes a lower-fat mushroom sauce and a homemade crispy onion topping. Swap in 2% milk for a lower-fat option and consider using olive oil in lieu of butter.
Ready to try it out? Get the Gimme Some Oven recipe here.
9) Cherry Mug Cake
While cherries are usually associated with summer months, we think they are a delicious treat to enjoy year-round. There is research to suggest that cherries (particularly tart cherries), may be effective as a natural gout preventative. Regardless, they are tasty and low in purines, making them a great addition to a dessert.
This cherry mug cake is full of gout-friendly ingredients like flaxseed, bananas, and sunflower seeds. It’s hearty and sweet enough to satisfy your dessert cravings. Plus, they are prepped in individual servings that make presentation a breeze!
Check out this Recipe Hippie Desert here.
9) Apple Crunch
Apples and Thanksgiving pair perfectly. This apple crunch recipe is low in sugar, making it a great recipe for those looking for a gout-friendly dessert recipe for Thanksgiving. There are 14g of sugar per serving, and around 17g of protein.
Throw this together a day in advance or whip it up a few hours before your event. It’s a simple gout recipe with only a handful of ingredients that you may already have in your pantry or fridge.
Let us know what you think! Find the BBC Good Food recipe here.
Remember, everyone is an individual when it comes to gout-triggering foods. You may need to make adjustments to gout recipes that will work for you. If you have questions about your gout-friendly diet, make sure you discuss dietary needs with your rheumatologist or gout specialist.
Our team at Summit Rheumatology helps gout patients manage a gout diet that works best for them in combination with gout treatments. Give us a call at (480) 494-2770 or send us a message to schedule an appointment with one of our Arizona gout specialists. We offer both in-person and telehealth gout appointments.