Grid. Smoked. Fried. Grid. What is the best and healthiest way to cook a Thanksgiving turkey?

With Thanksgiving approaching, there’s no better time to talk turkey. From roasting to frying, every family has their own way of preparing the annual Thanksgiving bird. Not surprisingly, some methods are healthier than others.

Roasting is the most common way to cook a turkey, although frying and smoking have also become popular in recent years. Oven space is at a premium on Thanksgiving, and one of the benefits of frying and smoking turkey is that it gives you more room in the oven for the ever-important side dishes. Although less common, spatchcocking (removing the turkey’s backbone) and turkey broiling are also options, especially if you are working with a smaller bird.

While it’s no secret that basting your turkey with butter and brown sugar isn’t the healthiest option, there are a few simple steps you can take to make your bird less decadent without compromising flavor. Here’s a look at the pros and cons of turkey cooking methods, plus tips for making the main dish a little healthier.

Grilling

Benefits : Roasting, which requires little additional fat, may be one of the easiest ways to prepare a holiday bird. Low temperature roasting can also help reduce the formation of polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) during cooking, some of which are carcinogenic.

Disadvantages: Roasting is a dry heat method and can lead to a drier turkey if you’re not careful. This method also takes up a lot of space in the oven, is time consuming and requires frequent watering. If you baste it with butter, it can significantly increase the saturated fat content of your turkey. Excessive consumption of saturated fat has been linked to higher levels of LDL (bad) cholesterol, a risk factor for heart disease.

Smoking

Benefits : Smoking produces a flavorful, moist turkey, although smoky flavors may not be for everyone. Like roasting, smoking is a dry-heat method that requires little additional fat. The cooking temperature is generally lower than other methods, such as frying and even roasting, which helps reduce the buildup of carcinogenic PAHs and HCAs; however, it depends on the smoking method. Smoking your turkey in a smoker can also free up space in the oven.

Disadvantages: Smoking a turkey generally takes longer than roasting or frying it. Chips often need to be smoked to give turkey that signature smoky flavor – another thing to add to your never-ending holiday grocery list. Smoking can also produce burnt ends, which contain an abundance of PAHs and HCAs.

Frying

Benefits : Frying turkey is much quicker than other methods and results in a moist bird with crispy skin. This saves space in the oven, although it has disadvantages.

Disadvantages: Not surprisingly, frying increases the fat and calorie content of your turkey. It is also one of the worst cooking methods in terms of PAH and HCA formation due to the high temperatures reached during the frying process. Fire departments do not recommend frying your turkey due to the risk of fire and burns associated with this method.

Grilling

Benefits : Grilling saves space in the oven and can be quicker than roasting and smoking a turkey if you spit your bird.

Disadvantages: Like frying, grilling is a method of cooking turkey at high temperatures, which results in greater accumulation of HCAs and PAHs than other methods. Because it is both a dry and high temperature method, you are more likely to get a drier end product and careful monitoring and frequent basting are necessary to avoid turkey meat soft and hard.

How to Make Your Thanksgiving Turkey Healthier

A few tweaks can go a long way to making your turkey healthier and more delicious:

• Marinate/dry your turkey in herbs and spices:Herbs and spices such as rosemary, garlic and black pepper have been shown to inhibit the formation of PAHs and HCAs in meat.

• Cook low and slow: Cooking your bird at a lower temperature helps minimize PAH and HCA buildup. Roasting and smoking tend to be healthier cooking methods than frying and grilling.

• Pass the skin: The skin tends to be the most concentrated source of PAHs and HCAs.

• Go easy on the sauce: Gravy made from turkey juice is high in saturated fat and a concentrated source of PAHs and HCAs.

• Drizzle with broth or extra virgin olive oil rather than butter: Butter is high in saturated fat, which can increase LDL cholesterol. On the other hand, extra virgin olive oil is full of poly- and monounsaturated fats, which have a more desirable effect on blood lipids.

Whatever cooking method you choose, remember that Thanksgiving is just one meal one day of the year and for most people, a little indulgence is unlikely to hurt to your health. Prioritize your health where you can and enjoy the feast with family and friends.

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Learn more about Thanksgiving:

• According to a survey, 39% of people say they worry about eating too much during the holidays. Here’s how to indulge responsibly, according to experts. (Yahoo Life)

• Should I be worried about Thanksgiving leftovers and foodborne illness? Here’s what the experts want you to know. (Yahoo Life)

• A Parent’s Guide to Thanksgiving, From Dealing with Picky Eaters and the Kids’ Table to the History of the Holiday (Yahoo Life)

• Let’s Talk Turkey: Here Are the Best Thanksgiving Meal Delivery Services in 2024 (Yahoo Life Shopping)

• Poll reveals the most stressful Thanksgiving conversation topics. Here’s how to navigate them. (Yahoo Life)

• How to Prepare Your Thanksgiving Meal Like a Pro, According to a Trained Chef (Yahoo Entertainment Shopping)

• We asked chefs for the best boxed cornbread mix — and one was the clear winner (Yahoo Life Shopping)

• Danksgiving: Why marijuana is on the menu for many this Thanksgiving (Yahoo Life)

• Why some people end up in the emergency room on Thanksgiving – and how to stay safe (Yahoo Life)