People enjoying Thanksgiving Day feast after cooking with Thanksgiving recipes for food sensitivities

4 Great Recipes For The Thanksgiving Feast-Goer With Food Sensitivities

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What delicious foods will you cover your plate with this Thanksgiving dinner? Your answer might partly depend on what foods you’re highly reactive to (as determined, say, by a Food Sensitivity Test paired with an elimination diet). Which, naturally, begs the question: what exactly can you dine on this Thanksgiving if you’ve discovered that your body may be sensitive to some of this holiday’s most popular foods?

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No need to worry, as there are plenty of recipes that offer delicious alternatives to common Thanksgiving ingredients you might be sensitive to.

Like these 4 recipes here, for example.

Cauliflower Mashed "Potatoes" Recipe

Alternative to Popular Thanksgiving Food: Mashed Potatoes

Ingredient You Might Be Sensitive To: Potatoes

40669777500 c74cbab7a0 b Some of us might be pretty sensitive to potatoes. So here’s a mashed potato-less “potatoes” recipe ready to be deployed in your kitchen.

“Pass the potatoes, please” – that’s a common refrain you may have heard before at a Thanksgiving dinner. Some of us, however, might be pretty sensitive to potatoes. Maybe, for example, you experience queasiness and abdominal pain after eating potatoes. Or, perhaps, you get a pounding headache – or develop other food sensitivity symptoms.

If so, here’s a mashed potato-less “potatoes” recipe ready to be deployed in your kitchen. (Courtesy of Steamy Kitchen)

What You’ll Need

  • 1 head cauliflower
  • 3 tablespoons milk
  • 1 tablespoon butter
  • 2 tablespoons light sour cream
  • 1/4 teaspoon garlic salt
  • freshly ground black pepper
  • snipped chives


  1. Separate the cauliflower into florets and discard the core.
  2. Bring about 2 cups of water to a simmer in a pot, then add the cauliflower.
  3. Cover and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender.
  4. Drain and discard all of the water (the drier the cauliflower is, the better) and add the milk, butter, sour cream, salt and pepper and mash with a masher until it looks like “mashed potatoes.”
  5. Top with chives.

Dairy-Free Mashed Potatoes Recipe

milk-can-1990075 960 720 Recipes for mashed potatoes often include milk. But you might be sensitive to certain proteins found in milk.

Recipes for mashed potatoes often include milk. But you might be sensitive to certain proteins found in milk – in which case, give this recipe for dairy-free mashed potatoes a try. (Courtesy of Modernist Cuisine)

What You’ll Need

  • 4 1/4 cups of water
  • 3 2/3 cups of Yukon Gold potatoes, peeled and cut into 1 in. pieces
  • 5 tsp of salt
  • 2 tsp of sugar
  • 5 grams of diastatic malt powder (King Arthur Flour brand)


  1. Preheat a water bath to 52°C/126°F in preparation for Step 8.
  2. Place potatoes in a large pot, and bring to a boil.
  3. Reduce the heat, and simmer the potatoes until very tender, 30-40 minutes.
  4. Drain.
  5. Stir into the cooked potatoes.
  6. Blend the warm potato mixture in a blender until smooth and sticky.
  7. Place in a zip-top bag. Use the water-displacement method to remove as much air as possible from the bag, and seal it.
  8. Cook sous vide for 30 minutes.
  9. Transfer the potato puree to a pot, and heat it to at least 75°C/167°F.
  10. Season with salt, and serve immediately.

Homemade Apple Cider Recipe

Popular Thanksgiving Beverage: Apple Cider

Ingredient You Might Be Sensitive To: Cinnamon

photo-1531734642113-75b745d9c763 Apple cider – it’s an iconic autumn drink.

In many regions of the country, apple cider is an iconic autumn drink – and it could be one of your favorite Thanksgiving beverages.

However, many apple cider recipes include cinnamon – which you might be sensitive to. What to do if that’s the situation?

Even if you’re highly sensitive to cinnamon, you can still look to just about any apple cider recipe – just use allspice instead of cinnamon (at ⅓ the amount of cinnamon the recipe calls for). Here’s this recipe here, for example. (Courtesy of

What You’ll Need

  • 10 apples, quartered
  • 3/4 cup white sugar
  • 1 table, 1 teaspoon ground allspice


  • Place apples in a large stockpot and add enough water cover by at least 2 inches.
  • Stir in sugar, cinnamon, and allspice. Bring to a boil.
  • Boil, uncovered, for 1 hour.
  • Cover pot, reduce heat, and simmer for 2 hours.
  • Strain apple mixture though a fine mesh sieve.
  • Discard solids.
  • Drain cider again though a cheesecloth lined sieve.
  • Refrigerate until cold*.

*Note: allspice is a great substitute for cinnamon in your apple pie, as well!

Turkey Stuffing Recipe Without Eggs

Popular Thanksgiving Food: Turkey stuffing

Ingredient You Might Be Sensitive To: Egg white and/or egg yolk


It’s certainly hard to imagine a Thanksgiving festival without a few mountains of stuffing on the table. After all, what’s a Thanksgiving turkey without some delicious stuffing to go along with it?

But say you’re highly sensitive to eggs – either egg whites or egg yolk (or both!). That can put you in a bit of a pickle, because many turkey stuffing recipes require the use of eggs. Here’s one, though, that doesn’t. (Courtesy of

What You’ll Need

  • ¼ cup butter or margarine
  • 1 medium onion, chopped (1/2 cup)
  • 2 medium stalks celery, chopped (1 cup)
  • 2 medium carrots, chopped (1 cup)
  • 8 cups dry bread cubes (about 11 slices bread)
  • 2 tablespoons finely chopped fresh parsley, if desired
  • 2 tablespoons poultry seasoning or dried sage leaves
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • About 1/2 cup chicken broth


  1. In 10-inch skillet, melt butter over medium-high heat. Add onion, celery and carrots; cook, stirring occasionally, until tender.
  2. In large bowl, mix bread cubes, parsley, poultry seasoning, salt and pepper.
  3. Add broth and butter-onion mixture, stirring until desired moistness (stuffing will become a little more moist during roasting because it will absorb juices from turkey).
  4. Use to stuff 1 (14- to 18-lb) turkey.
  5. After stuffing turkey, place any remaining stuffing in 1- or 2-quart casserole that has been sprayed with cooking spray; cover and refrigerate.
  6. Bake stuffing in casserole with turkey for last 35 to 40 minutes of roasting time or until thoroughly heated.


At EverlyWell, we want everyone to have the most joyful and least “sensitive” Thanksgiving possible. So, if you have any other Thanksgiving recipes you enjoy, feel free to share them with us. And don’t forget: an easy, convenient way to explore your body’s relationship with food is with the Everlywell at-home Food Sensitivity Test.

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