Why Sunday roasts are the healthiest comfort food we have

Roast dinners. The last bastion of the great British table, where nostalgia meets gravy and we all pretend, for one glorious meal, that we’re not slightly lactose-intolerant, mildly gluten-averse or completely useless in the kitchen. The roast is ritual, a Sunday high point elevated by generations of memory. It fills the house with the smell of crisping potatoes and caramelising meat juices, a scene that could charm even the most jaded cynic.

But is it possible – whisper it – to make a roast healthy? Could this sacred dish, already balancing on the knife-edge of indulgence, become a nutritious, guilt-free feast? Surprisingly, yes. And it doesn’t even mean giving up roast potatoes.

For Tracy Parker, senior dietitian at the British Heart Foundation, it’s not about sacrificing flavour but making thoughtful choices. “Roast dinners and Christmas meals can be an indulgence,” she says. “This is fine on occasion but during the winter and festive season, we often have more roasts than usual. However, simple swaps can help you cook a heart-healthier roast that is still immensely enjoyable.”

Simple swaps. The very phrase might feel like a betrayal of all that roast dinners stand for, conjuring visions of boiled parsnips and potatoes with all the crunch of a bath sponge. But Parker insists the key is balance, not compromise.

Her advice is straightforward: divide the plate into equal thirds – vegetables, starchy carbs and protein. “A roast dinner lends itself well to this ratio and, done right, can give a healthy balance for a great meal.” It’s a pragmatic approach, though it may take a moment to warm to the idea of vegetables sharing equal billing with potatoes.

The heart of any roast is, of course, the protein. For some, that’s a glorious hunk of beef or a crown of lamb, but lighter options can make all the difference. “Lean meats like chicken or turkey contain less saturated fat than red meats, so are a better option,” Parker advises. And for those who’d rather skip meat entirely, a nut roast is worth considering. “They contain less saturated fat than meat and you can also stuff these with lots of other vegetables, which are healthy for your heart and gut.”

Ben Allen, head chef at The Parakeet, an elevated gastropub in Kentish Town, agrees. For him, quality ingredients and care in preparation are the keys to getting it right. “A roast dinner, when prepared thoughtfully and with great seasonal produce, can be one of Britain’s healthiest comfort foods and sustainable too,” he says. “Plant-based options, like our celeriac wellington, are a great example of how roasts can be indulgent yet environmentally conscious.” Swapping red meat for nut or vegetable-based options reduces your carbon footprint while still delivering flavour and texture.

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Vegetables, often relegated to the supporting act, are where the roast dinner can truly shine. Allen is a firm believer in keeping things fresh and simple. “Plenty of seasonal vegetables not only add nutrients and fibre but make the plate more exciting,” he says. Seasonal choices like carrots, parsnips and broccoli are also economical, and, at their peak, bursting with natural sweetness, earthy flavours and nutritional heft.

For those looking to go beyond the basics, combinations like roasted carrots with cumin and honey or parsnip and sweet potato mash with a hint of nutmeg can bring a burst of flavour while retaining their health benefits. These tweaks elevate the humble veg from sidekick to centre stage, complementing both lean proteins and plant-based mains.

Parker, meanwhile, warns against the common pitfall of smothering vegetables in butter. “Avoid cooking or serving vegetables with butter,” she says, which might make many home cooks wince. “Try an alternative like olive oil or steam them instead.” Sally Abé, head chef at The Pem in Westminster, agrees, suggesting a herb-based approach: “Steaming veggies and covering in lots of chopped herbs is a good alternative to roasting in oil or slathering in butter – and really tasty.”

And then there are the potatoes, those glistening, golden marvels that can make or break a roast dinner. The spuds are often the star of the show but they’re also the first thing to sabotage your health kick. Parker suggests a few tweaks: “Your roast potatoes can be cut into big chunks and parboiled before roasting, so they absorb less fat. Lightly brush them with an unsaturated fat like rapeseed or olive oil and avoid the butter and lard.” Allen agrees that indulgent elements like roast potatoes don’t have to be abandoned altogether, just rethought. “Cooked with healthier fats like olive oil, they can still deliver that satisfying crunch and flavour,” he says.

Then there are the trimmings – the Yorkshire puddings, stuffing and bread sauce – that elevate the meal to legendary status. But they’re also where things get a little, well, sticky. “Traditional trimmings like Yorkshire puddings, bread sauce and stuffing add to the salt, fat and calories in your meal, so go easy on these,” Parker advises. “You could also make your own to have more control over the ingredients. Use semi-skimmed milk instead of whole, skip the butter and use herbs for flavouring to bring the saturated fat and salt levels down.” For stuffing, consider using whole grains like bulgur wheat or experimenting with spelt flour for your Yorkshire puddings. These changes may feel small but can add up to a roast dinner that’s indulgent yet guilt-free.

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Allen champions this approach, insisting that ditching the pre-packaged options is worth the effort. “The key is in the preparation – using fresh, quality ingredients, alongside avoiding overly processed elements. For example, making your own, rather than using packaged gravy or Yorkshire puddings, can elevate the nutritional value while still delivering that satisfying, hearty experience.”

At The Parakeet, every element of their roasts is given proper attention and it’s this meticulousness that makes all the difference. “We prepare every element of our roasts fresh, with the finest ingredients, cooked simply with a touch of fire and smoke from our grill and wood fire oven. It’s comfort food that nurtures both your body and your soul,” says Allen.

But what if you’re worried all these changes will strip the fun out of a roast dinner? Parker is quick to dispel the notion that healthier means boring. “Making a few simple swaps can help reduce the impact on your heart health,” she says. “And during the winter and festive season, when we often have more roasts than usual, those swaps can really make a difference.”

So, there it is – a roast dinner reimagined. Will it please your butter-worshipping nan or your dripping-devoted uncle? Maybe not. But what it will do is offer a roast that doesn’t leave you nursing a food coma for quite so long, one that brings you back to the table for seconds without the crushing guilt of overindulgence. Call it sacrilege if you must – just don’t mention the rapeseed oil.

Lean protein alternatives

Swap fatty cuts of beef or lamb for leaner options like chicken or turkey. For a plant-based option, try a nut roast or celeriac wellington – hearty, delicious and lower in saturated fat.

Healthier roast potatoes

Parboil potatoes and roast with a light brush of olive or rapeseed oil instead of butter or lard. Cut them into large chunks to absorb less fat while still delivering that golden crunch.

Veggie glow-up

Roast carrots with cumin and honey or toss parsnips and sweet potatoes with nutmeg for a naturally sweet, flavourful side. Steam greens and finish with fresh herbs instead of butter for a lighter touch.

Smarter stuffing

Use whole grains like bulgur wheat or quinoa in your stuffing mix. Add chopped nuts, dried cranberries and herbs for texture and flavour without extra fat or salt.

DIY trimmings

Skip pre-packaged gravy and Yorkshire puddings. Make your own with spelt flour or semi-skimmed milk to reduce calories and control salt levels, while keeping that homemade charm.