Planning a Thanksgiving dinner that accommodates food sensitivities doesn’t mean cooking multiple versions of every dish. This complete AIRD Thanksgiving menu features gluten-free, dairy-free, grain-free, and allergy-friendly recipes that are so delicious, your guests won’t believe they’re eating “special diet” food.
Whether you’re following the Anti-Inflammatory Rainbow Diet (AIRD™) or hosting guests with celiac disease, dairy allergies, autoimmune conditions, or other dietary restrictions, this menu has you covered. Every recipe is designed to be inclusive without sacrificing flavor—because Thanksgiving should bring everyone together around one amazing table.
What Makes This an AIRD Thanksgiving?
This AIRD Thanksgiving menu eliminates common inflammatory foods while focusing on nutrient-dense, colorful whole foods. If you’ve got a highly sensitive group, not all of the recipes will meet all of everyone’s dietary needs, but there will be plenty for everyone to choose from, and Lord knows, there’s always way too much food at Thanksgiving!
This Thanksgiving menu accommodates:
- Gluten-free (all recipes)
- Dairy-free (all recipes, some with options)
- Grain-free alternatives
- Sugar-free choices (using natural sweeteners)
- Nightshade-free variations
- Nut-free options
- Soy-free (all recipes)
- Vegan or Plant-based (everything except the turkey)
I’ve been creating AIRD-friendly Thanksgiving menus for decades, long before I coined the term. My family has proven year after year that you can honor dietary needs without anyone feeling deprived—and your traditional-food-loving relatives will be asking for seconds.
No multiple versions. No deprivation. Just one table where everyone raves.
A Note on Food Safety & Cross-Contamination
Most people know food allergies can cause anaphylaxis and even death, but many don’t realize how serious severe food sensitivities, celiac disease, or autoimmune conditions can be. If you live with any of these, you know that even a small amount of the wrong ingredient can trigger days of inflammation, pain, brain fog, or digestive misery.
This reality creates a lot of food anxiety around holidays. You may find yourself wondering what will be safe to eat, how to explain your needs without seeming difficult, or whether you’ll spend the next day suffering because you didn’t want to offend anyone.
Most of us with special diets don’t expect our hosts to overhaul their entire menu, but we do have to protect our health. Sometimes that means hosting the meal ourselves, kindly declining an invitation, or bringing our own food.
Cross-contamination is a real concern. For example:
- When stuffing made with wheat bread is cooked inside the turkey, the turkey is no longer gluten-free.
- Gravy thickened with wheat flour is unsafe even in tiny amounts.
- A “gluten-free” dessert prepped in a kitchen dusted with regular flour may not be safe for highly sensitive guests.
- And if the cook doesn’t truly understand cross-contamination, we simply can’t fully trust the food.
This isn’t about being picky or dramatic. It’s about preventing real physical reactions. Many of us have spent years trying to heal our gut, calm autoimmune flares, and reduce inflammation. A single exposure can undo a lot of that hard work.
Some people even have family members who secretly slip trigger foods into a dish to “prove they’re faking.” That isn’t funny. It’s dangerous, it’s a betrayal, and it could even be considered assault.
If you’re a host reading this…
please know that your effort to accommodate guests with food sensitivities is deeply appreciated, even when it feels overwhelming. Your willingness to listen, ask questions, and learn about cross-contamination shows love and respect.
If you don’t feel confident you can safely accommodate someone’s needs, don’t feel bad about that. Being honest about it is far better than guessing. A genuine, “I want you here, but I’m worried I can’t keep your food safe,” opens the door for solutions like the guest bringing their own dish, helping you prep, or finding another way to spend time together.
What matters most is that they feel respected and valued, not just as a guest, but as a person whose health concerns are real.
For family and friends who struggle to understand…
this framing may help: We’re not avoiding foods because we want to be difficult; we’re avoiding them because we want to stay well enough to enjoy the holiday—and the days after it. Telling us to “just eat it” isn’t helpful.
Personally, I’m simply not willing to be sick—or spend the night in the bathroom—to protect someone else’s feelings, and I don’t recommend anyone else make that choice either. The most loving thing we can do is communicate clearly, honor our bodies, and extend grace to those who may not fully understand.
How to Use This Menu
This menu is a pick-and-choose menu. Don’t feel pressured to make everything on the list. Make the turkey, then choose one or two items from each of the other categories. If you feel more ambitious, add an extra side.
If you’re cooking for a crowd with multiple food sensitivities, aim for at least one fully grain-free, dairy-free option in each category so everyone has something they can enjoy.
Key: GF = gluten-free, DF = dairy-free, PA = Paleo (grain-free), NF = nut-free, SF = soy-free, V = vegan
Appetizers
Charcuterie Board (GF, DF, PA, NF, and SF options)
A vibrant, customizable board with uncured meats, olives, pickles, fruit, and gluten-free crackers. Perfect for mixed-diet groups because guests can pick what works for them.
Veggie Tray (GF, DF, PA, NF, SF, V)
A fresh, colorful assortment of crisp vegetables like carrot and celery sticks, cucumber slices, broccoli and cauliflower florets, snow peas, etc. that add brightness and gives everyone a safe option to snack on before the main meal or to dip into one of the following:
Hummus (GF, DF, NF, SF, V)
Creamy, protein-rich, and naturally dairy-free, hummus pairs easily with vegetables or gluten-free crackers and works well for most diets. Try this Israeli Hummus with Paprika from Food & Wine, or use your favorite store-bought version.
Dilliscious Dip (GF, DF, PA, NF, SF, V option)
An herby, tangy dip made with my Dilliscious seasoning blend. Stir a spoonful into regular or vegan sour cream, or Greek, goat, or coconut yogurt.
Smokin’ Barbie Jalapeno Poppers (GF, DF and PA options, NF, SF)
A smoky, flavorful spin on the classic popper. The recipe uses goat cheese, but dairy-free cream cheese is equally delicious for a Paleo-friendly version that still brings the heat.
Main Dish
Roast Turkey with Veggies and Wine Gravy (GF, DF, PA, NF, SF)
A beautiful, classic roasted turkey nestled over onions, celery, and carrots, roasted with fresh herbs, chicken broth, and a splash of chardonnay, then finished with a rich, gluten-free pan gravy. Simple, elegant, and naturally AIRD-friendly.
Sides
Gluten-Free Stuffing (Classic or Cornbread) (GF, DF option, NF, SF)
A flexible, allergy-friendly stuffing base that works with either gluten-free bread or gluten-free cornbread for two distinct textures and flavor profiles.
Mashed Potatoes (GF, DF, NF option, SF, V option)
Classic creamy mashed potatoes made dairy-free by using ghee (lower in casein but not 100% dairy-free) or olive oil, and cashew or other non-dairy milk or chicken broth instead of butter and cream. Simply peel and cube your potatoes, simmer in salted water until tender, then drain and mash with 2 to 3 tablespoons ghee or olive oil plus 1/4 to 1/2 cup cashew milk or chicken broth per pound of potatoes, adding more as needed until smooth and creamy. Familiar enough for traditional eaters, gentle enough for most dairy-sensitive guests.
Cauliflower Mash (GF, DF option, PA, NF option, SF, V option)
Smooth, comforting, and surprisingly rich—without any dairy. A perfect choice for gluten-free, dairy-free, Paleo, and low-carb guests who want to keep blood sugar steady. Simply steam or boil cauliflower (including stems—save the florets for your veggie tray!) until very soft, drain well, then mash or blend with ghee or olive oil, roasted garlic, and sea salt. Add a splash of cashew milk, another non-dairy milk, or chicken broth as needed for extra creaminess.
Roasted Brussels Sprouts (GF, DF, PA, NF, SF, V)
Crispy, caramelized sprouts that add color, crunch, and nutrient density to your meal. Simply toss trimmed Brussels sprouts with olive oil and salt, then roast at 400°F for 25 to 30 minutes, stirring once, until browned and tender.
Baked Sweet Potatoes (GF, DF, PA, NF, SF, V option)
Simple, nourishing, and adaptable —bake alongside your turkey at 350°F for 60 to 75 minutes. Serve with coconut oil, ghee, and/or a sprinkle of cinnamon.
Salads
Healthified Orange Gelatin Salad (GF, DF, PA, NF, SF)
A bright contrast to heavier dishes. This salad can double as a dessert. Made with unflavored gelatin and naturally sweet from orange juice, mandarins, and pineapple, it sets up beautifully for holiday tables or potlucks. It’s even AIP-friendly.
Strawberry Pretzel Salad (GF, DF, PA, SF)
A better-for-you version of the classic that skips the boxed gelatin and artificial ingredients. This Strawberry Pretzel Salad from Nom Nom Paleo uses pureed strawberries set with unflavored gelatin over a gluten-free pretzel crust, with a naturally sweetened dairy-free cream cheese layer. It’s great for making in advance to save time on Thanksgiving day.
Desserts
Pumpkin Dessert (GF, DF option, NF, SF)
All the warm holiday spices you crave in pumpkin pie, but in a gluten-free, dairy-free pumpkin dessert that bakes in a pan and slices like cake. I’ve always preferred this to pumpkin pie. Because it uses a gluten-free cake mix, ingredients like sugar (and sometimes soy) will vary by brand, so it isn’t fully AIRD-compliant.
Whipped Coconut Topping (GF, DF, PA, NF, SF, V)
Airy, dairy-free, and irresistible. A simple topping that transforms any dessert into a holiday treat. Chill a can of full-fat coconut cream (not coconut milk) along with a bowl and beater(s) in the fridge overnight. Scoop just the solid cream into the chilled bowl and beat until fluffy, 1 to 2 minutes. Sweeten to taste with SweetLeaf Vanilla Crème stevia, or for Paleo, use honey or maple syrup. If it’s too thin, whip in 1/8 teaspoon arrowroot and beat a few seconds more. Use immediately or refrigerate.
More
Grain-free Dill Bread Rolls (GF, DF option, PA, NF, SF, V option)
Soft, herb-forward rolls made from my grain-free Dilliscious Bread—the perfect addition for guests who can’t tolerate grains.
Cranberry Orange Sauce (GF, DF, PA, NF, SF, V option)
Fresh, vibrant cranberry orange sauce made with real ingredients in just 15 minutes. Naturally sweetened with honey, no refined sugar, and infinitely better than canned!
If you’d like a downloadable and printable pdf version of this menu/recipe list, click here.
What This Menu Looks Like for Different Guests
For a Diabetic Guest
A balanced AIRD Thanksgiving plate for someone managing blood sugar might include:
-
- Veggies and Hummus or Dip
- Jalapeno Poppers
- Roast Turkey
- Cauliflower Mash
- Roasted Brussels Sprouts
- A Grain-Free Dill Roll
- Fresh Berries with Coconut Whipped Topping
This combination provides protein, healthy fats, fiber, and low-glycemic carbohydrates while still feeling festive and satisfying.
For an Autoimmune Protocol (AIP) Guest
If you have someone following the Autoimmune Protocol (AIP), they may choose:
-
- Veggies with Dilliscious Dip (made with coconut yogurt)
- Roast turkey
- Cauliflower mash with gravy
- Roasted Brussels sprouts
- Healthified Orange Jello Salad
- Fresh berries with Whipped Coconut Topping
Not everything on this menu is AIP, but there are still plenty of options for them to build a safe, satisfying plate.
Bringing It All Together
You don’t have to choose between honoring your guests’ health and serving a beautiful Thanksgiving meal. With a little planning and some smart swaps, your table can be full of real, flavorful food that works for gluten-free, dairy-free, Paleo, AIP, and traditional eaters all at the same time.
Whether you’re cooking the whole menu, bringing a single dish to share, or passing this along to a host who wants to understand your needs, remember: caring about ingredients isn’t being difficult. It’s stewarding the body God gave you so you can show up fully—for the meal and for the people around it.
Give thanks in all circumstances. (1 Thessalonians 5:18 NIV)
May your Thanksgiving be generous, inclusive, and delicious—without anyone spending the next day recovering from what was on their plate.
Pin your favorite recipes by hovering over the images, and bookmark this page so you have the complete menu handy when you start planning.
Which recipe are you most excited to try? Leave a comment below, and share this with anyone navigating food sensitivities this holiday season.
If you need help adapting this menu to a specific diet not covered here, you’re welcome to email me at tward@terriward.com and subscribe for more AIRD-friendly recipes and faith-based nutrition insights.