Budget-friendly Thanksgiving dinner for four: Full holiday feast under $20

By Kristin Feiler, culinary medicine dietitian at Rady Children’s Hospital Orange County

Your $20 budget-friendly Thanksgiving dinner for four

Hosting Thanksgiving doesn’t have to break the bank. This budget-friendly Thanksgiving dinner for four proves you can serve a full, comforting holiday meal for under $20, all with SNAP- and EBT-eligible ingredients from one store. Featuring a roast chicken with turmeric and herbs, veggie sides packed with antioxidants, and a naturally sweet pumpkin dessert, this menu delivers classic flavor with an anti-inflammatory twist.

Every recipe uses affordable, whole ingredients—no processed shortcuts—so you can enjoy a healthier holiday feast that’s easy on your wallet.

Key price references (all SNAP/EBT-eligible):

• Tyson all-natural fresh premium young whole chicken, 5–7 pounds: $8.47 each (~$1.46 per pound)
• Great Value frozen broccoli and cauliflower, 12 ounces: $1.16
• Sweet potatoes, whole fresh, each (~1 pound): $0.96
• Fresh whole yellow onion, each: $0.59
• Fresh celery stalk, each: $0.97 (rollback price)
• Fresh Gala apple, each: $0.73 (rollback price)
• Great Value cut green beans, 14.5-ounce can: $0.50
• Great Value 100% whole wheat / round top wheat bread, 20 ounces: about $1.98 (9.9¢ per ounce × 20 ounces)
• Great Value 100% pure pumpkin, 15 ounces: $1.16
• Great Value reduced-sodium chicken broth, 32 ounces: $1.50

Pantry staples assumed (not counted in cost): olive oil, salt, black pepper, turmeric, dried rosemary, dried thyme, garlic powder, ground ginger, cinnamon, nutmeg, flour or cornstarch, and a small amount of honey or maple syrup.

Basket: Anti-inflammatory Thanksgiving dinner for four (one store)

Shopping list (Walmart)

Protein and mains

1.Tyson all-natural fresh premium young whole chicken, 5–7 pounds – $8.47
2. Great Value frozen broccoli and cauliflower, 12 ounces – $1.16

Produce
3. Fresh whole yellow onion, 1 each – $0.59
4. Sweet potato, whole, ~1 lb – $0.96
5. Fresh celery stalk, 1 each – $0.97
6. Fresh Gala apple, 1 each – $0.73

Canned / packaged
7. Great Value cut green beans, 14.5 oz can – $0.50
8. 100% Great Value whole wheat (or wheat) bread, 20 oz – $1.98
9. Great Value 100% pure pumpkin, 15 oz – $1.16
10. Great Value reduced-sodium chicken broth, 32 oz – $1.50

Estimated total before tax:
$8.47 + 1.16 + 0.96 + 0.59 + 0.97 + 0.73 + 0.50 + 1.98 + 1.16 + 1.50 = $18.02

Recipes (anti-inflammatory twist)

Lemon-turmeric herb roast chicken

Uses: Whole chicken + pantry items (olive oil, lemon juice or a bit of broth, turmeric, herbs).

Ingredients:

• 1 Tyson whole chicken (5–7 pounds)
• 1–2 tablespoons olive oil
• 2–3 tablespoons lemon juice (if you have a lemon; if not, use a splash of broth)
• 1 teaspoon turmeric
• 1 teaspoon garlic powder
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• ½–1 tsp black pepper
• ½ tsp salt (optional; you can keep it lower for sodium control)

Directions:

1. Preheat oven to 400°F.
2. Pat the chicken dry. Mix olive oil, lemon juice, turmeric, garlic, rosemary, thyme, pepper, and a little salt into a paste.
3. Rub all over the chicken, including under some of the skin if possible.
4. Place breast-side up in a roasting pan.
5. Roast about 70–90 minutes, until the thickest part of the thigh reaches 165°F.
6. Let rest 10–15 minutes before carving.
7. Pour off drippings, skim off most fat, and reserve a few tablespoons for gravy.

Anti-inflammatory benefits:

• Chicken provides lean protein and collagen-supportive amino acids.
• Turmeric + black pepper: curcumin (from turmeric) has anti-inflammatory effects; piperine (from pepper) improves absorption.
• Olive oil provides monounsaturated fats and polyphenols that support lower inflammatory markers.

Cauliflower–sweet potato mash

Uses: Frozen broccoli/cauliflower mix, sweet potato, olive oil, spices.

Ingredients:

• ½ bag Great Value frozen broccoli & cauliflower (about 6–8 ounces cauliflower; you can pick out more cauliflower than broccoli)
• 1 medium sweet potato, peeled and cubed
• 1–2 tablespoons olive oil
• ¼–½ cup hot cooking water (from the pot) as needed
• ½ teaspoon turmeric
• ¼ teaspoon cinnamon
• Salt and black pepper to taste

Directions:

1. In a pot, add sweet potato cubes and cauliflower (plus some broccoli if you like) and cover with water.
2. Boil until very soft (about 10–15 minutes). Drain, saving a little cooking water.
3. Mash with olive oil, turmeric, cinnamon, and a splash of cooking water until creamy.
4. Season with a light amount of salt and pepper.

Anti-inflammatory benefits:

• Sweet potatoes are rich in beta-carotene and vitamin C, supporting antioxidant defense.
• Cauliflower (a crucifer) contains glucosinolates that support detoxification pathways.
• Using olive oil instead of butter lowers saturated fat and adds anti-inflammatory fats.
• Turmeric and cinnamon further increase antioxidant and anti-inflammatory potential.

Turmeric chicken gravy (no butter)

Uses: Chicken drippings, chicken broth, flour, turmeric.

Ingredients:

• 2–3 tablespoons skimmed chicken drippings (mostly juices, minimal fat)
• 1–2 tablespoons flour (or cornstarch)
• 1–1½ cups reduced sodium chicken broth (Great Value, 32 oz carton)
• ¼–½ teaspoon turmeric
• Black pepper to taste

Directions:

1. Skim most of the fat off the drippings; keep mostly the juices.
2. Over medium heat, whisk flour into the drippings to form a thin paste.
3. Gradually whisk in broth until smooth and gently thickened.
4. Add turmeric and black pepper; adjust seasoning with minimal salt if needed.

Anti-inflammatory benefits:

• No butter or cream, so lower saturated fat.
• Turmeric + pepper again add anti-inflammatory activity.
• Controlled sodium using reduced-sodium broth and modest added salt.

Garlic-ginger green beans

Uses: Canned green beans, a little olive oil, garlic, ginger.

Ingredients:

• 1 can Great Value Cut Green Beans, drained and rinsed well
• 1 teaspoon olive oil
• 1 clove garlic, minced (or ¼ tsp garlic powder)
• ½ teaspoon ground ginger (or 1 tsp fresh grated)
• Black pepper; optional tiny splash of broth or water

Directions:

1. Rinse green beans thoroughly under water to remove excess sodium.
2. In a pan, warm olive oil over medium heat. Add garlic and ginger, stir until fragrant (30–60 seconds).
3. Add green beans and a splash of water or broth; sauté until heated through and slightly tender (5–7 minutes).
4. Finish with a sprinkle of black pepper.

Anti-inflammatory benefits:

• Ginger contains gingerols; garlic contains organosulfur compounds (like allicin); both have evidence for reducing inflammatory markers.
• Rinsing canned beans significantly reduces sodium load.
• Green beans add fiber, vitamin K, and polyphenols.

Apple-veggie whole-grain stuffing

Uses: Whole wheat bread, onion, celery, apple, broth.

Ingredients:

• About half a loaf (10 ounces) Great Value wheat/whole wheat bread, cut into cubes
• ½ yellow onion, diced
• ½ celery stalk, diced
• ½ Gala apple, diced
• 1–2 Tbsp olive oil
• 1–1½ cups reduced-sodium chicken broth
• 1 tsp dried sage or thyme
• Black pepper; minimal salt as needed

Directions:

1. Spread bread cubes on a tray and toast in a 325°F oven for 10–15 minutes until dry but not burnt.
2. In a skillet, sauté onion and celery in olive oil until softened; add diced apple and cook 2–3 more minutes.
3. Toss bread cubes with the sautéed mixture, dried sage/thyme, and black pepper in a bowl.
4. Add enough broth to moisten but not soak (start with 1 cup, add more as needed).
5. Spread in a baking dish and bake at 350°F for 20–25 minutes, until lightly crisp on top.

Anti-inflammatory benefits:

• Whole-grain bread provides more fiber and micronutrients than white bread; higher fiber is associated with lower CRP and better gut health.
• Onion, celery, and apple add polyphenols and antioxidants.
• Using olive oil instead of butter limits saturated fat.

Spiced pumpkin cups (no dairy, low sugar)

Uses: Pumpkin canned, apple, spices; no almond milk, no chia (keeps cost down).

Ingredients:

• 1 can Great Value 100% Pure Pumpkin (15 ounces)
• ½ Gala apple, finely chopped
• ¼–½ cup water (as needed for texture)
• 1–2 teaspoons cinnamon
• ½ teaspoon ground ginger
• Pinch nutmeg
• 1–2 teaspoons honey or maple syrup (optional; from pantry)

Directions:

1. In a small saucepan, cook the chopped apple with a few tablespoons of water over medium heat until very soft (5–10 minutes).
2. Stir in pumpkin, cinnamon, ginger, nutmeg, and a splash of additional water as needed to achieve a spoonable, pudding-like texture.
3. Taste; add a small amount of honey or maple syrup only if desired.
4. Chill or serve warm in small cups.

Anti-inflammatory benefits:

• Pumpkin is rich in carotenoids (beta-carotene), which act as antioxidants.
• Apple adds fiber and polyphenols.
• Spices like cinnamon and ginger have been associated with improved oxidative stress and glycemic control.
• Minimal added sugar; no cream or butter.

Cost breakdown by dish (approximate, based on full package costs)

Remember, some ingredients (bread, broth, onion, etc.) are shared across dishes.

Dish / component	Main items used	Approx. cost portion (using full-item cost)
Lemon-turmeric chicken	1 whole chicken	$8.47
Cauliflower–sweet potato mash	½ bag broccoli/cauliflower, 1 sweet potato	≈ $1.74 (1.16 + 0.96; you have leftover veg)
Turmeric gravy	Broth + drippings + flour	≈ $0.50 worth of the broth carton
Garlic-ginger green beans	1 can green beans	$0.50
Stuffing	~½ loaf bread, onion, celery, ½ apple, some broth	≈ $3.00 (1.98 + ~half each of onion 0.59, celery 0.97, apple 0.73, plus some broth)
Spiced pumpkin cups	1 can pumpkin + remaining ½ apple	≈ $1.52 (1.16 + half apple 0.73)

Using full purchase prices of all items, total basket ≈ $18.02 before tax.

Nutrition and anti-inflammatory summary (per person)

Reasonable serving pattern for 4:

• Chicken: ~4–5 ounces cooked meat per person
• Mash: ~¾ cup
• Gravy: ~2–3 Tbsp
• Green beans: ~½ cup
• Stuffing: ~½–¾ cup
• Pumpkin cups: ~½ cup

Estimated per-person ballpark (not a lab analysis, but evidence-based approximations):

• Energy: ~500–600 kcal
• Protein: ~35–40 g (mostly from chicken)
• Fat: ~18–22 g (majority from olive oil and chicken, mostly unsaturated)
• Carbohydrate: ~45–55 g
• Fiber: ~8–10 g (from sweet potato, pumpkin, apple, green beans, whole wheat bread, crucifers)
• Sodium: Controlled compared with a traditional Thanksgiving plate (using reduced-sodium broth, rinsed canned veggies, and limited added salt).

Anti-inflammatory features

1. Fats:
   • Emphasis on olive oil and chicken fat in moderate amounts rather than butter or cream: richer in monounsaturated fats and lower in saturated fats associated with higher inflammatory markers.
2. Phytonutrients and antioxidants:
   • Turmeric, ginger, garlic, cinnamon, rosemary, thyme all provide bioactive compounds (curcumin, gingerols, allicin, rosmarinic acid, etc.) that modulate inflammatory pathways and oxidative stress in experimental and human data.
   • Colorful vegetables and fruits (sweet potato, pumpkin, apple, crucifers, green beans) provide carotenoids and polyphenols, supporting lower oxidative stress.
3. Fiber and whole grains:
   • Whole-wheat bread, vegetables, and pumpkin add soluble and insoluble fiber, which support gut microbial diversity; a healthier microbiome is associated with lower systemic inflammation and improved metabolic markers.
4. Lower sodium and ultra-processed load:
   • Rinsing canned vegetables and using reduced-sodium broth keep sodium levels lower.
   • You are making sides from simple ingredients rather than relying on boxed stuffing, condensed soups, or sugary desserts.

Celebrate Thanksgiving without breaking the bank

Planning a memorable holiday meal doesn’t have to be expensive. With a little creativity and careful shopping, you can enjoy a budget-friendly Thanksgiving dinner for four that’s both delicious and satisfying. By focusing on seasonal ingredients, simple recipes, and smart portioning, you can create a warm, festive atmosphere for your family without stretching your wallet.

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