Surviving Thanksgiving Without Gluten and Dairy (And Still Having a Blast)

Ah, Thanksgiving. A time for family, food, and awkward political conversations with relatives you haven’t seen since last year. But for those of us who are gluten- and dairy-free, this beloved holiday can sometimes feel like navigating a minefield of mashed potatoes, buttery rolls, and pies that are so deliciously forbidden they might as well be made out of the tears of angels.

Fear not, fellow gluten- and dairy-free warriors! I’m here to help you navigate the holiday feast without resorting to nibbling on the dinner plate itself (because let’s face it, the turkey might taste a little dry without all that gravy). Here are some tips to get you through the season with your digestive system—and your dignity—intact.

Start with the Sides: The Unsung Heroes

If you can get your hands on a vegetable that hasn’t been doused in heavy cream, or cheese, you’re halfway there. The side dishes are your best friend during Thanksgiving, and they often come with less gluten and dairy than you’d think! Here are some crowd-pleasing options that won’t make your stomach revolt:

• Roasted Vegetables: Carrots, Brussels sprouts, sweet potatoes, and parsnips are perfect when tossed in olive oil and seasoned with salt, pepper, and a little bit of fresh rosemary. No cheese needed!
• Cranberry Sauce: This classic dish is usually naturally gluten- and dairy-free. Could be heavy on the sugar, so be cautious. Just be sure it hasn’t been spiked with any random, mysterious ingredients. You’ll know if it’s the store-bought kind—there’s a chance it could have added food coloring or preservatives. Make it yourself, and you’ll be safe.
• Salads: Leafy greens, roasted squash, nuts, and a vinaigrette dressing are always safe, but watch out for store-bought dressings—sometimes they hide dairy like a ninja. Opt for a simple olive oil + balsamic combo or make your own dressing at home.

Talk to Your Host (aka, Don’t Be Shy About It)

Thanksgiving isn’t just about eating; it’s about sharing the experience. But if you’re worried about your dietary restrictions leaving you with a plate of dry turkey and a lone carrot, it’s time to have a little chat with the person doing the cooking.

Be polite but assertive. You might say something like, “Hey, I know it’s a lot of work, but if there are any chances of modifying the recipes to be gluten- and dairy-free, I’d be so appreciative. If not, no biggie—I’m just happy to be here!”

If the host is open to it, offer to bring a few dishes along so you don’t feel like the weird person hovering over the mashed potatoes, wondering if the creamy concoction is made from real milk or just the tears of someone who watched The Notebook one too many times. A gluten-free stuffing or a dairy-free pumpkin pie can go a long way toward making you feel like a normal person at the table. Trader Joe’s has awesome GF/DF frozen pie crusts!

Let’s Talk Turkey

Good news: Turkey is naturally gluten- and dairy-free. But before you dive in like you’re at an all-you-can-eat buffet, check the seasoning. Sometimes, those pre-marinated turkeys come with MSG, hidden gluten or dairy. If you’re unsure, ask if the turkey was brined or basted with anything (because some marinades contain dairy or gluten-based ingredients). If you’re making it yourself, stick with simple herbs like rosemary, thyme, and garlic, and use Kerrygold butter, its amazing.

Bonus points if you make your own gravy! A simple gravy made from turkey drippings, stock, and cornstarch (no flour or cream!) can be just as rich and delicious.

The Pie Dilemma: A Tale of Two Crusts

Let’s face it—dessert is the Holy Grail of Thanksgiving. But if you’re gluten- and dairy-free, you’re often staring at a display of pies that might as well be encased in a layer of sadness. But don’t despair! These days, gluten- and dairy-free pies are more common than you think. Many bakeries offer gluten-free crusts, and some even go the extra mile to make them dairy-free. Pushkin’s uses beet sugar, and I find are too sweet… Make your own! Again, frozen pie crust from Trader Joe’s arms you with the ability to make a bomb pie at home!

If pie isn’t your thing, go for a fruit salad or a simple sorbet to round out the meal. If you’ve got a crowd full of traditional pie-lovers, offer a few options for them to try—and prepare yourself to be the person who gets the last piece, because, really, who wouldn’t want to try gluten- and dairy-free pie? (Hint: Everyone.)

Dealing with the “But Why Can’t You Just Have One Bite?”

Okay, we’ve all heard it. It’s the comment you dread, the one that makes you want to throw your fork at someone’s face, but you smile and nod because you’re polite.

Listen, Aunt Karen, I know you mean well, but this is not about just one bite. It’s about maintaining my sanity and not feeling bloated, uncomfortable, or like I just set off a 4-alarm fire in my stomach. It’s about my body, my rules, and my digestive system that just can’t handle dairy-laden rolls or gluten-infused everything.

So when you’re met with the inevitable “but it’s Thanksgiving, just have a little bit of fill in the blank,” here’s a polite response: “I’d love to, but I’ve learned the hard way that it’s just not worth it. Thank you so much for understanding!”

And when they continue to push, just remember: you’re not here to get into a food battle. You’re here for the company, the laughter, and—yes—the sweet satisfaction of knowing that no one else at the table will ever experience the digestive aftermath of dairy-laden mashed potatoes. At least from you! Now the after dinner ‘gas’ amongst the family members because they did eat all the things? Offer up some of your Zypan.

Remember: It’s About the Company, Not Just the Food

Yes, the food is the star of the show, but Thanksgiving is about more than just stuffing our faces with food we can’t pronounce. It’s about appreciating the people around you, giving thanks (even if it’s only for the fact that you didn’t get that sweater from Aunt Susan), and enjoying the time with your loved ones.

So, go ahead, sip your sparkling water, or your Tito’s martini, and pass on the stuffing. Unless it’s the GF one you brought to share to lead the charge in showing people that food can still be delicious without gluten or dairy. You’re an inspiration. Just don’t forget to tell Aunt Karen that she can still make the casserole without cream of mushroom soup next year—because, you know, you’re a very good guest like that. 😉

Happy Thanksgiving! 🦃