Thanksgiving Side Dishes - ONIE Project

Thanksgiving Side Dishes

Posted by ONIE Project on 11/20/2013

Unnoticeable Healthy Twists to Thanksgiving Favorites

Thanksgiving is a beloved holiday. It means different things to different people, but for most of us it means lots of food! The ONIE team got together and agreed on favorite Thanksgiving side dishes. Then, we each set out to develop a healthier version while keeping the flavor that we all love and associate with Thanksgiving! For us, Thanksgiving dinner would not be complete without green bean casserole, sweet potatoes, and carrots. We have a healthy version of each that have been taste tested in the ONIE kitchen.  We think you will love them just as much as the traditional recipes!

Healthy Thanksgiving with ONIE

Recipe:  Green Bean Casserole


  • 1 can (10 3/4 ounces) condensed cream of mushroom soup (98% Fat Free)*
  • 3/4 cup fat-free milk 
  • ONIE Project: Healthy Green Bean Casserole Nutrition Facts
  • 1 (16 oz) bag frozen green beans
  • 2/3 cup multi-grain saltines crushed
  • 1/3 cup fried onions
  • 1/8 teaspoon pepper

ONIE Tip: To reduce sodium, choose a low-sodium condensed soup often labelled "Healthy Request".


  1. Heat oven to 350°F
  2. Add the soup, milk, green beans, crackers, and black pepper to casserole dish (1 ½ quart size)
  3. Mix ingredients together
  4. Bake  uncovered for  25 minutes
  5. Top with onion mixture
  6. Bake for 5 more minutes or until topping is golden brown
  7. Serves 6
  8. Refrigerate left overs within 2-3 hours

Mashed sweet potato recipe

Recipe: Mashed Sweet Potatoes 


  • 4 medium sweet potatoes, peeled and cubed 
  • ONIE Project: Mashed Sweet Potatoes Nutrition Facts1/2 cup orange juice
  • 1 Tbsp brown sugar
  • 1/2 tsp cinnamon
  • 1/2 tsp ground ginger


  1. Peel and cube sweet potatoes
  2. Bring a large pot of water to a boil
  3. Add sweet potatoes and cook for 20-25 minutes until tender
  4. Drain sweet potatoes
  5. Add orange juice, orange zest, brown sugar, cinnamon and ginger
  6. Mash until smooth
  7. Serves 6
  8. Refrigerate left overs within 2-3 hours

Butternut Squash Carrot Bake recipe from ONIE

Recipe: Roasted Butternut Squash    


  • 1 1/2 cups butternut squash, peeled and cubed 
  • ONIE Project: Baked Butternut Squash and Carrots Nutrition Facts1 1/2 cups carrots, sliced
  • 2 Tbsp olive oil
  • 1 Tbsp sunflower seeds
  • 1 Tbsp basil dried


  1. Heat oven to 425°F
  2. Peel and cube squash
  3. Slice washed carrots
  4. Mix squash, carrots, olive oil, sunflower seeds in medium size bowl
  5. Spread mixture onto baking pan*
  6. Bake uncovered for 20 minutes, stir, return to oven and cook an additional 45 minutes
  7. Serves 5
  8. Refrigerate left overs within 2-3 hours

ONIE Tip: Reduce clean up by covering baking pan with aluminum  foil. Wishing you a happy, healthy, and filling Thanksgiving!   The ONIE Team 

ONIE Project



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