Have Yourself a Merry Vegetarian/Keto/GF/Vegan Xmas + Recipes

By Marie-Antoinette Issa.

Hosting a holiday feast for guests with diverse dietary needs can feel like making a list, checking it twice and realising that catering to that many requests is not so nice! However, with this advice from Melissa Jaeger, RD and Head of Nutrition at MyFitnessPal, you can deck the dining table with inclusive dishes that will keep everyone merry and bright.

Here’s everything you need to know to carve out a plan to make your festive feast a cracker for all:

Melissa’s golden rule is to ask your guests about their dietary preferences as soon as you send out the invitations. "This way, you can plan for any dietary restrictions and accommodations rather than be surprised or unable to accommodate on the day of your holiday celebration,” she advises.

Don’t be afraid to ask for input: "Guests with specific dietary needs may recommend their favourite brands or even offer to bring a dish to share,” Melissa adds. Not only does this lighten your load, but it also ensures everyone gets their slice of the (vegan, gluten-free) Christmas pudding.

The key to creating hearty vegetarian options is embracing the best elements of classic festive favourites. "Salads, roasted or grilled vegetables, fresh fruit and more are all naturally vegetarian components of traditional sides and desserts for the holidays and can be easily incorporated into your menu,” says Melissa.

Additionally, she recommends roasting and stuffing vegetables with a variety of grains and herbs for a hearty dish. Like this roasted red capsicum. Or, "if a meat-forward lasagne is on your holiday list, consider swapping the meat for spinach (red and green holiday colours) or replacing it with a mixture of mushrooms and tofu.” 

 

Alternatively, other vegetarian sources of protein can be found in nuts and seeds, nut butters, tofu or seitan, lentils, beans, chickpeas, edamame, quinoa and more. So, don’t be afraid to turn these into the star of the show .

If your guest is lacto-ovo vegetarian, they may opt to include milk or dairy and eggs in their diet. "This means milk, yoghurt, cottage cheese and eggs can feature.” Suggested options include a tomato, onion and goats' cheese tart with macadamia pesto and crust. 

"Finally, if your guest is a pescatarian consider adding fish and seafood as your main source of protein and serve with plenty of vegetables for a combination of protein and fibre to help guests fill up and stay full longer.” 

According to Melissa, fresh fruit and vegetables not only help to provide a pop of colour to your holiday starters and sides but are loaded with key nutrients such as fibre, vitamins and minerals. 

"Delight your guests by creatively arranging your fruit or veggie tray in the shape of Santa (think strawberries, pomegranate arils or capsicum for red), a snowman made of dragonfruit or cauliflower or alternate strawberries and bananas and arrange in the shape of a candy cane.”

Nuts and seeds are also an excellent snack. "Try roasting with your favourite seasonings and serving as an appetiser or snack for your guests.”

 

When it comes to mains, Melissa suggests cooking from scratch and recommends selecting your recipe to spotlight the season’s best produce. Or, researching vegan alternatives for any impacted ingredients prior to heading to the store.  This recipe for ratatouille is an excellent example as is this vegan take on eggplant parma.  

"You can even ask your guests if they have any favourites or recommended tried-and-true recipes and/or products to help you cut back on time spent researching,” adds Melissa. 

Hosting a gluten-free Christmas doesn’t mean missing out on flavour or texture. "There are so many gluten-free products available - from stuffing mixes to baking blends - that it’s easier than ever to create delicious holiday dishes,” Melissa reassures.

For dessert: "Pavlovas are a delicious, gluten-free dessert that can be creatively filled or topped with a variety of fresh fruit and sauces that everyone can enjoy!” Melissa says.

Beware of cross-contamination! "Even small actions, like reusing a butter knife, can lead to gluten contamination. Keep prep areas clean and separate where possible.”

 

"If a guest is currently in the elimination phase of the Low FODMAP diet I recommend following Monash Low FODMAP recipes that provide alternative ways to season and bring holiday favourites to life such as traditional stuffing,” says Melissa.

Beyond this, stick with the classics - roasted potatoes, carrots and parsnip - and season with low FODMAP alternatives like garlic-infused olive oil. "Onions and garlic are common triggers, but using infused oils can still deliver that traditional flavour,” Melissa explains.

She also recommends non-alcoholic and caffeine-free beverages for those who may need to avoid these triggers. "Try sprucing up water with fresh fruit and herbs for a touch of festive sparkle.”

 

While Melissa doesn't specifically recommend the Paleo diet, we’ve gathered some tips to help you cater for those who do. After all, Christmas is about spreading cheer - not dietary debates! 

A Paleo-perfect feast emphasises whole, unprocessed foods, avoiding grains, legumes and dairy. Roasted meat and vegetables are naturally Paleo-friendly, as are salads drizzled with olive oil and lemon juice. Use almond flour for stuffing or to crust proteins like salmon or chicken.

Desserts can be a challenge, but a fresh fruit salad with a side of coconut cream or dark chocolate-covered strawberries can bring a sweet end to the meal without bending the rules.

Finally, for those following a keto diet come Christmas (and prioritising low-carb, high-fat foods) the focus should be on festive dishes like roasted turkey or ham (check for sugar-free glazes), paired with non-starchy veggies such as Brussels sprouts or green beans sauteed in butter.

As a host, consider serving up cauliflower mash as a keto-friendly alternative to potato. For dessert, think along the lines of sugar-free chocolate mousse or keto-friendly cheesecakes made with almond flour crust and natural sweeteners like stevia.

 

If you’re juggling several dietary needs, Melissa encourages sharing the workload. "It’s okay to ask for help! Encourage everyone to bring a dish that meets their dietary requirements, so each guest is guaranteed something they can enjoy,” she says.

Don’t forget to keep the festive spirit alive. As Melissa puts it: "The holidays are a time to gather and enjoy each other's company, filled with good food and holiday cheer!”

With a pinch of planning and a dash of creativity, you can make your Christmas feast one to remember. So, don’t get your tinsel in a tangle - grab an icy cold can of (vegan, gluten-free) beer, sit back and enjoy the merriment!