Thanksgiving 2025: Navigate the Feast Without Migraine

Staying migraine-free during the holidays is absolutely possible. This Stanton Migraine Protocol-friendly Thanksgiving guide highlights safe choices, potential triggers, and simple adjustments to help you enjoy a peaceful, delicious celebration without sacrificing your stability.

 

Traditional Thanksgiving Dishes: Migraine Makeover 

Thanksgiving is a time to slow down, share a meal, and enjoy the people you love.
For migraineurs following the Stanton Migraine Protocol®, the holiday table can feel stressful — especially when traditional dishes rely heavily on carbs, sugars, and additives that destabilize electrolytes.

This guide helps you navigate the feast using Protocol-friendly principles so you can celebrate comfortably, confidently, and migraine-free.

 

Your Thanksgiving Plate, The Protocol Way

The Stanton Migraine Protocol® is built on keeping electrolytes stable and avoiding sudden glucose swings. This means:

• Prioritizing animal protein + animal fats
• Avoiding sugars, syrups, fruits, and sweeteners (except monk fruit/allulose)
• Skipping carb-heavy dishes unless following a hypercarnivore (1–2 grams carbs/day)
• Staying hydrated with salted water
• Eliminating ingredients that hide MSG, additives, or flavor enhancers

Here is how to approach classic Thanksgiving dishes through a Protocol-aligned lens.

 

Classic Roast Turkey 

Turkey is an excellent, stable main course — but additives matter.

Avoid:

• Pre-brined turkeys (sugar, natural flavors, broth, MSG, “seasoning blends”)
• Smoked or processed turkey
• Anything injected with flavor solutions

Choose:

• A plain, fresh turkey with no added ingredients
• Season simply with butter, salt, sage, thyme, and rosemary

Migraine-Safe Modifications:  

• Roast in butter, ghee, or beef tallow
• Avoid seed oils (can trigger inflammation and electrolyte disruption)
• Avoid deep-frying, which can introduce inflammatory oils 

Stuffing: Proceed with Caution 

Potential Electrolyte Imbalance:   

• Processed ingredients 
  
• High carbohydrate
• Yeast-heavy
  
• Often contains sugar, dried fruit, broth with “natural flavor,” or preservatives

  All of these rapidly shift glucose and hydration — a top migraine trigger.

Protocol Recommendation:

Skip stuffing entirely. Do avoid gluten-free bread as that is usually even higher in carbohydrates than regular bread.

Migraine-Friendly(er) Alternatives:

• High protein bread
  • Check out this carnivore-friendly recipe: Soul Bread 

• Homemade stuffing with fresh herbs 
• Limit bread varieties known to cause inflammation, such as those with a lot of sugar 
• Avoid dried fruit, onions, or broth with additives
  

Keep portions exceptionally small. 

Vegetable Sides 

Important:
The Protocol is not a vegetable-inclusive diet.
Only hypercarnivores can include 1–2 carb grams/day from plants.

If you are strict Protocol → skip all vegetable dishes.

Hypercarnivore-Compatible Options (tiny portions only):

• Butter-roasted Brussels sprouts
• Mashed cauliflower with cream
• Roasted squash with salt & butter

Everything must:

• Be cooked in animal fats only
• Contain no sugar, honey, syrups, balsamic, or glazes

Cranberry Sauce: Sweet but Tricky 

Cranberries contain fructose — which the Protocol avoids due to its effect on blood sugar and electrolyte stability.

Store-Bought Risks:

• High sugar content 

• Artificial preservatives 

Homemade Solution:  

• Make your own with fresh cranberries 

• Use natural sweeteners like monk fruit 

• Add anti-inflammatory spices like cinnamon 

 

 

Pumpkin Pie: Dessert Dilemma 

Ingredients to Avoid:  

• Processed whipped cream 

• Artificial flavors 

• Excessive sugar 

Migraine-Safe Dessert Hack:

• Homemade pumpkin custard 

• Use coconut cream instead of dairy 

• Choose natural sweeteners 

 

Check out this awesome Carnivore Thanksgiving Feast video by Jenny Mitich 

 

 

Other Thanksgiving Tips and Ideas 

• Prioritize protein first
• Keeping carbohydrates (if any) extremely limited
• Avoiding alcohol or keeping it minimal (it is dehydrating)

Thanksgiving Games: Distraction and Stress Management 

Low-stress games can help manage potential migraine:  

• Gentle Rain - The goal is to place the lake tiles in such a way to cause all eight types of lilies to bloom before you run out of tiles and the rain ends. 

• Cascadia - Take a journey to the Pacific Northwest as you compete to create the most harmonious ecosystem in Cascadia! 

• Dorfromantik: The Board Game - Use hexagonal tiles to form a beautiful landscape together and try to fulfill the wishes of its population. 

• Brindlewood Bay: A Dark & Cozy Mystery Game - Play as a group of elderly women solving murder mysteries in their quaint New England town. The game is low-prep and easy to play no matter what your experience with tabletop roleplaying games. 

 

Hydration and Supplement Tips 

• Electrolytes: Prepare in advance 
  • Drinking salted water before, during, and after the meal

• Magnesium: Take before and during the day 

• Ginger Tea: Keep on hand for potential migraine onset 

 

 

A Note on Artificial Sweeteners: Holiday Indulgence vs. Health Consciousness 

At Health by Principle, we typically advise against artificial sweeteners due to their potential health implications, especially for migraine sufferers. However, we recognize that the holidays are a time of celebration, and absolute restrictions can sometimes feel overwhelming. We want to speak directly to those moments when you might choose to use an artificial sweetener during your Thanksgiving feast. 

 

Our Honest Perspective: 

• Artificial sweeteners can contribute to migraines for some individuals. 

• Everyone's body responds differently to these compounds 

• The holiday is about connection, not perfection 

If you do choose to use artificial sweeteners: 

• Be mindful of your total intake 

• Monitor your body's response 

• Consider natural alternatives when possible 

• Stay hydrated 

• Listen to your body's signals 

 

Remember, one day of careful indulgence doesn't negate your overall health journey. If an artificial sweetener helps you enjoy a moment with loved ones without feeling deprived, we support your choice. The most important ingredient in any holiday meal is compassion—for yourself and others. 

 

Final Thoughts 

Thanksgiving doesn't have to be a migraine minefield. With careful planning and smart modifications, you can enjoy a delicious meal without the pain. 

Pro Tip: Prepare migraine-safe dishes in advance and bring them to share. This ensures you'll have safe options and introduces your family to delicious alternatives. 

Wishing you a peaceful, delicious, and migraine-free Thanksgiving!