Simple Thanksgiving Menu for 4-6 with Prep Plan – Healthy Mama Kris

Introduction

Planning Thanksgiving for a small group doesn’t have to be overwhelming. With the right recipes and a clear plan, you can create a memorable, healthy, and delicious meal that captures all the festive flavors—without the stress. This Simple Thanksgiving Menu for 4-6, inspired by Healthy Mama Kris’ balanced approach, features lighter takes on holiday classics, minimizing prep time while maximizing taste and nutrition.

Why This Menu Works for Busy Families

This menu is crafted for simplicity and big flavor, perfect for hosts who want a wholesome feast but also value their time. Each component is streamlined for efficiency with minimal steps, overlapping ingredients, and a prep plan that lets you do more ahead of time so you can enjoy the holiday with your loved ones.

The Menu: Healthy Thanksgiving for 4-6

• Herbed Roasted Turkey Breast
• Simple Make-Ahead Gravy
• Garlic Mashed Cauliflower
• Maple Roasted Carrots & Brussels Sprouts
• Classic Cranberry Sauce (Naturally Sweetened)
• Harvest Greens Salad with Apple Cider Vinaigrette
• Mini Pumpkin Pie Cups

Ingredients

• 3-4 lb boneless turkey breast
• 2 tbsp olive oil
• 2 tsp garlic powder
• 2 tsp dried thyme
• 1 tsp dried rosemary
• Salt & black pepper
• 2 cups low sodium chicken broth
• 2 tbsp arrowroot or cornstarch
• 1 large head cauliflower
• 2 tbsp plain Greek yogurt (or plant-based yogurt)
• 2 lbs carrots, peeled and cut
• 1 lb brussels sprouts, halved
• 2 tbsp pure maple syrup
• 2 cups fresh or frozen cranberries
• 1/3 cup orange juice
• 2–3 tbsp honey or maple syrup
• 1 bag mixed salad greens
• 1 apple, thinly sliced
• 1/3 cup chopped walnuts or pecans
• ¼ cup crumbled goat cheese or feta (optional)
• 2 tbsp apple cider vinegar
• 1/4 cup olive oil
• 2 tsp Dijon mustard
• 6 graham crackers (or gluten-free alternative)
• 1 cup canned pumpkin puree
• 1 egg
• 1/3 cup coconut sugar
• 1/2 tsp pumpkin pie spice blend
• 1/3 cup milk (dairy or non-dairy)

💡Meal Planning Tip: Save this complete menu on CookifyAI to generate an organized shopping list—perfect for keeping your Thanksgiving preparations efficient and on budget!

Step-by-Step Prep Plan

1. 2-3 Days Before:
   • Make cranberry sauce: Simmer cranberries, orange juice, and honey/maple syrup until thickened; chill.
   • Make salad dressing: Whisk apple cider vinegar, olive oil, and Dijon. Store in a jar in the fridge.
   • Cube and toast graham crackers for pie cups; cool and store in a container.
2. 1 Day Before:
   • Prep turkey: Rub with olive oil, herbs, garlic, salt, and pepper. Cover and refrigerate.
   • Peel/chop vegetables. Trim and halve Brussels sprouts. Store in containers.
   • Steam, mash, and refrigerate cauliflower with yogurt and seasoning.
   • Prepare pumpkin pie filling and assemble mini pie cups; refrigerate unbaked.
3. Thanksgiving Day:
   • Roast turkey as per recipe (about 1.5 hours for 3-4 lbs at 350°F). Let rest, tented, before slicing.
   • Roast carrots and Brussels sprouts on a baking sheet at 400°F for about 30 minutes; toss with maple syrup halfway.
   • Reheat mashed cauliflower in covered dish; adjust seasoning as needed.
   • Bake mini pumpkin pie cups at 350°F for 18-20 minutes or until set.
   • Mix salad greens with apples, walnuts, cheese, and vinaigrette just before serving.
   • Warm gravy ingredients (broth thickened with arrowroot) in a saucepan with turkey drippings if available.

Serving Suggestions

Arrange sliced turkey on a platter, surround with roasted veggies, and serve with warm cauliflower mash and homemade gravy. Offer cranberry sauce and salad on the side for a balanced, vibrant holiday table. Finish the meal with individual pumpkin pie cups for a perfectly portioned sweet treat.

Nutritional Information and Servings

This menu is carefully portioned for 4-6 guests, focusing on lean proteins, fiber-rich veggies, and wholesome treats—with each main plate (excluding dessert) coming in at around 400 to 500 calories, plus 150 calories per mini pie cup. The recipes minimize added sugars, swap heavy cream for yogurt, and focus on healthy fats for a balanced celebration.

Menu Recap: Healthy Thanksgiving for All

This simple Thanksgiving menu delivers on classic holiday flavors while offering lighter, health-forward tweaks. With everything planned ahead, you can spend less time in the kitchen and more time making memories with loved ones.

Weekly Meal Planning

Streamlining your Thanksgiving prep is easier than ever. Save and schedule this entire menu on CookifyAI to integrate these recipes into your weekly planning.

Planning Benefits:

• Consolidate ingredients for efficient shopping.
• See exactly what you’ll need, reducing food waste.
• Organize your market trip by store section (produce, dairy, pantry, etc.).
• Easily scale recipes up or down for your guest count.

Pro tip: Create a weekly plan that includes Thanksgiving leftovers—CookifyAI will update the ingredient quantities automatically so nothing is forgotten and everything is used.

Cook and Prep Times

Prep Time: 1-1.5 hours (can be split over 2-3 days)
Cook Time: 2-2.5 hours (including turkey roasting and veggies)
Total Time: 3-4 hours (with make-ahead benefit)

A perfectly stress-free, delicious, and healthy Thanksgiving for your family is just a click away!