Happy Thanksgiving But Maybe Give Turkeys a Break!

Each year, Americans give thanks and proceed to roast about 46 million turkeys. Most people believe it’s a deep-rooted tradition with roots in the “first Thanksgiving”, but that’s not quite true.

In fact, turkey became the star of this particular holiday less because of Pilgrim folklore and more because the 19th-century willed it into tradition by Sarah Josepha Hale, a writer and editor who relentlessly campaigned to establish Thanksgiving as a national holiday. Hale is often described as the  “Godmother of Thanksgiving” and it was Hale who spent years romanticizing roast turkey as the essential New England feast. It was partly due to her efforts that President Abraham Lincoln, in 1863, declared Thanksgiving a national holiday. By then turkey was so closely associated with the idea of Thanksgiving that the rest of the country eagerly copied Hale’s menu. 

Before industrial farming and refrigeration took over, thousands of birds were literally walked to their death in massive “turkey trots” across America. 

Today, this “tradition” looks very different. Most U.S. turkeys are reared up in packed, windowless sheds and selectively bred to bulk up fast (which is why these birds can no longer fly). Because they’re bred to be so unnaturally large, they can’t even mate on their own, breeding is done by artificial insemination. Commercial turkeys’ lives last only about 14–20 weeks, before they are sent to the slaughterhouse.

So this year – Instead of the President pardoning two turkeys, why don’t we pardon them all? Here are nine tasty and soul soothing protein alternatives you can try this Thanksgiving to go full cold turkey on eating turkey!

1) Tempeh, Tofu’s Crunchy Cousin

Tempeh is tofu’s crunchier cousin; the one who definitely brings their homemade kombucha to Thanksgiving. Made by fermenting whole soybeans, it clocks in at 31 grams of protein per cup, making it one of the highest-protein plant foods around. Thanks to fermentation, it’s also full of probiotics that support gut health and digestion. 
Because it’s dense and chewy, it makes an ideal stand-in for meat, and like other soy products, it uses far less land, water, and energy to produce than animal proteins. This Thanksgiving, you can make a stuffed butternut squash with tempeh that will make even the turkey lovers get curious.

2) The Classic Nut Roast!

Thanksgiving isn’t complete without nuts and seeds which deliver protein, healthy fats, and festive flair all in one bite. Peanuts pack 38 grams of protein per cup, almonds 30 grams, pistachios and cashews 25 grams each.  Nuts also come loaded with healthy fats, vitamin E, and magnesium, helping reduce inflammation, and improve heart health.

A simple nut roast is a humble yet hearty vegetarian centerpiece for Thanksgiving, made by combining a blend of chopped nuts, breadcrumbs, sautéed onions, and garlic. The mixture is enriched with fragrant herbs like thyme and parsley, held together by eggs or a flaxseed substitute, and seasoned with salt, pepper, and sometimes a savory touch like Marmite or soy sauce. Shaped into a loaf, it is baked until its exterior is golden brown and slightly crispy, while the inside remains moist and tender. 

The aroma of toasted nuts and herbs will fill your kitchen as it cooks, promising a comforting, rich dish that pairs wonderfully with roasted vegetables and gravy. This straightforward preparation highlights the natural flavors and textures of the nuts, delivering satisfying, savory notes in every slice. It’s delicious with cranberry and all the trimmings and comes cruelty free.

3) Lentils are the Tiny Titans of Thanksgiving

Lentils may be tiny, but they pack the kind of stats that make nutritionists weep with joy. Just one cooked cup delivers 18 grams of protein along with a whopping 90% of your daily folate, a nutrient essential for red blood cell health and pregnancy support. Besides, folate lentils provide iron, magnesium, and B vitamins which are crucial for energy and immune support and they are  also loaded with fiber to keep digestion on track and help maintain healthy cholesterol levels. 

Environmentally, lentils are low-impact heroes — they require very little water, grow quickly, and naturally improve soil health as they grow. Plus lentils are affordable and you can buy them in cans or dried!  If you are a fan of Beef Wellington, you can make a really cool vegetarian alternative with lentils –  vegetarian Lentil and Butternut Squash Wellington is not only delicious but cost effective too. .

4) This Protein has Bean Around the Block 

Talk about proteins being a human diet staple and you have to talk beans!  Beans have been a reliable food source for more than 9,000 years, and honestly, they deserve a lifetime achievement award for service to the human gut.

One cup brings in about 15 grams of protein, plus fiber, iron, magnesium, and potassium which support heart health, digestion, and even helps ease PMS and mood symptoms. 

Beans are also soil-restoring superstars thanks to nitrogen fixation, a natural process that allows them to pull nitrogen from the air and enrich the soil so farmers can use fewer chemical fertilizers. They’re water-efficient, budget-friendly, and wildly popular; global bean consumption is on track to hit almost 20 million metric tons by 2026, with the industry expected to top $10 billion by 2033. Now that’s bean business!

This Thanksgiving, you can have some fun and impress everyone with White Bean Sage Vegan “Meat”balls with Pomegranate Mandarin Sauce.

5) Only Chicks We’re Having are Chickpeas

Another plant protein that’s been around for ages is chickpeas, which have been a staple in human diets for nearly 10,000 years: wayyyy longer than Thanksgiving! 

They were first domesticated around 10,000 years ago in the Fertile Crescent, an area that includes parts of modern-day Syria. Chickpeas spread throughout the ancient world, cultivated in the Middle East, South Asia, Ethiopia, and the Mediterranean basin. Archaeological evidence shows chickpeas were part of diets in ancient Mesopotamia and Egypt from at least 3300 BCE onwards.

With nearly 15 grams of protein per cup, along with fiber, folate, iron, and magnesium, they’re a nutritional win from every angle. They’ve been shown to reduce hunger by up to 70% compared to refined carbs, making them a perfect foundation for a hearty holiday loaf. 
They also help lower LDL (“bad”) cholesterol and, like other legumes, enrich the soil through  nitrogen fixation, while using relatively little water to grow.  Chickpeas are basically the triple threat of plant proteins: filling, healthy, and Earth-approved.

6) Switching it up with Edamame

Edamame are in fact immature or baby soybeans, But there’s nothing junior about the protein they provide – 17 grams per cup, and they contain all nine of essential amino acids that your body can’t make on its own. 

They’re also rich in fiber, calcium, iron, and antioxidants, all of which support heart health and may even help ease menopause symptoms. A diet high in soy foods has been linked to lower risks of certain cancers, and like all soy crops, growing edamame uses far fewer resources than livestock. 

They cook in minutes and taste great straight out of the pod, making them the snack hero you didn’t know you needed. This Thanksgiving, put edamame & mung bean pasta with caramelized onions on the table.

7) Tofu, the Shape-Shifting Sponge

Tofu may have a reputation for being bland, but hear us out: it’s a 22-grams-of-protein-per-cup, flavor-absorbing, sustainability superstar. Made by pressing soy milk into soft blocks, tofu brings iron, calcium, and magnesium to the nutrient party, along with isoflavones that may improve bone health, reduce hot flashes, and support heart health.

Tofu is great fried in the air fryer and delicious with stir fried vegetables and sweet sticky chilli sauce. Plus tofu is very affordable!

8) Seitan (aka Wheat Meat That’ll Have You Questioning if It’s Really Vegan)

Seitan is the turkey stand-in with the most “wait, is this meat?” energy. Made from wheat gluten, it’s incredibly high in protein; about 64 grams per cup, rivaling chicken in density. 

It’s also low in fat, calories, and carbohydrates, all while soaking up marinades like a champ. It’s perfect for roasts, cutlets, or anything that begs for gravy. While it’s not gluten-free, it is one of the most convincing meat textures in the plant kingdom.

9) Already Planning for Peas

Peas often already find themselves on our Thanksgiving plates, so why not make them more than just a third rate side dish. Peas serve upwards of 8 grams of protein per cup and are high in fiber, vitamin C, and antioxidants. 

Peas grow well in cool climates with minimal weekly water, making them one of the most sustainable protein crops globally. 

They’re great for mashed pea “purée,” pea patties, or stuffing add-ins. Plus, their subtly sweet, fresh taste pairs beautifully with all the rich, cozy flavors of a holiday table — proving that sometimes the greenest dishes pack the biggest punch.

Now that you know all the possibilities, are you ready to take turkey off the menu?

Curious about the bigger picture behind the foods on your plate? Check out our new series, made with the Pulitzer Center –  UNDERREPORTED EARTH: “TREE TALES” – you can watch the TRAIL here.  Tracy McVeigh from The Guardian, speaks to three incredible Pulitzer supported investigative journalists, who dive into the global impact of meat and resource extraction on forests and communities in Brazil and the Congo Basin. 

Elisangela Mendonça, reveals how the Amazon rainforest is threatened by the beef and bovine collagen industries; Josephine Moulds, explores how fossil fuel auctions put the rainforests of the Congo Basin at risk; and Ana Bottallo, documents local communities defending Amazonian mangroves from predatory fishing.

Episodes are now out across EARTHDAY.ORG social media on X: (Episode 3: X, Episode 2  X , Episode 1: X), Facebook: Ep.1,Ep.2, Ep.3  and YouTube:  Ep.1, Ep.2, Ep.3.  For more information on sustainable food systems and regenerative agriculture, click here.

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Tags:

• holidays and seasons
• plant-based diet
• vegan
• vegetarian