Healthy Fall Recipes

From tart apples to roasted butternut squash, smooth maple syrup and of course a plethora of pumpkin, fall is set apart by more than just the cooler temperatures. While often used in baked goods and creamy soups, the classic flavors of fall are also really easy to incorporate into healthy fall recipes and today we are rounding up a few delicious ideas.

Summer is closing out and with the cooler fall weathers comes all of the delicious flavors of fall as well. Tart apples, roasted butternut squash, smooth maple syrup, and of course the plethora of pumpkin ideas to fill your breads, bowls, and plates.

While fall spices like cinnamon and nutmeg really enhance the flavor, the delicious base of most fall recipes comes from all of the produce that comes into season like apples, pears, pomegranates, pumpkins, and other squashes.

With seasonal produce ripe for the picking and a pantry full of cozy syrups and spices, it’s easy to find ways to make healthy fall recipes all season long and here are a few of my favorite fall recipes to start with!

Fall recipes come in all shapes and sizes from sweet treats to savory stews. Personally, I find that people tend to get the most excited for the breads, muffins, desserts, and sides. Just look at the line outside of coffee shops when the fall menu gets released!

If this is you, then this healthy fall recipe round up is a great list to start with because I pulled recipes that are delicious for healthy fall snacks, fall inspired side dishes and smoothies, or lower sugar muffins and breads that are just as delicious but also more nutritious.

Don’t worry, I added in a few fall inspired breakfast and fall dinners as well.

What are the best fall ingredients for healthy meals?

The nice thing about many of the fall ingredients is that, separate from the large amounts of added sugar that they are often accompanied with in recipes, many of the classic fall ingredients are nutrient dense, naturally sweet, or offer a host of health benefits.

Here are a few of my favorite fall ingredients for healthy meals:

Pumpkin: As a fruit, pumpkin is full of nutrients like vitamin A and potassium as well as antioxidants that can support your immune health through the fall and winter seasons.
Butternut Squash: Butternut squash is a starchy vegetable that can make a delicious addition to salads, base for soups or sauces, or diced into homemade chili recipes. Butternut squash has a less sweet flavor than sweet potatoes but is an excellent source of vitamin A and antioxidants like lutein.
Maple and maple syrup: Maple syrup, not pancake syrup, is a natural sweetener that pairs perfectly with the cozy spices of fall. Maple syrup can easily be used in place of cane sugar in breads, muffins, oatmeals, and more.
Apple: Crisp apples are in season in the fall and are delicious in a variety of recipes from pies, snacks, salads, and even slow cooker dinners. Apples are full of fiber and also add a healthy dose of Vitamin C to your recipes.
Ginger: While maybe not as popular as pumpkin or maple, ginger is another ingredient that you will see featured in the fall. Ginger adds a delicious flavor to meals without adding sugar and is often featured in medicines and immune supporting drinks for its anti-inflammatory compounds.
Pear: Pear is one of the most under appreciated fruits in my opinion. It has a delicious flavor and is very in high in fiber which can help manage cholesterol, sustain blood sugar levels, and support gut health.
Pecans: Pecans can be baked into bars, breads, and tossed into salads for crunch as well as a boost in nutrients like fiber, healthy fats, and phytonutrients like flavonoids and plant sterols.
Sweet potato: Often used interchangeably with butternut squash, sweet potatoes can be roasted and included in salads, dinner bowls, or turned into healthy homemade fries. Sweet potatoes are a high fiber, low glycemic food and are an excellent source of vitamin A.
Cranberry: Most known for their high antioxidant levels, unsweetened cranberries are another fall flavor that can easily be incorporated into healthy fall recipes and drinks. The key with cranberries is to find the unsweetened ones, not the sweetened ones in the bag.
Spices like nutmeg, pumpkin pie spice, and cinnamon: The best part of fall recipes are the fall spices. Using spices like nutmeg and cinnamon adds flavor without adding calories or sugar and many spices are also researched for their role in reducing inflammation.

What makes a healthy meal for fall?

When I look for or create healthy fall recipes I am mainly focusing on:

Providing high protein low sugar alternatives: Many drinks and desserts this season are loaded with more sugar than they are fall ingredients. I try to feature the flavors of fall in higher protein, lower sugar recipes that will keep you fuller for longer and promote better health.
Building my recipes around the seasonal produce: Whether it’s roasted butternut squash in a salad, caramel flavors from medjool dates, or baked apple chips sprinkled onto a granola recipe, most of my recipes are centered around the seasonal produce.
Adding flavor with spices, ginger, and extracts: Cinnamon, nutmeg, almond extract, and maple extract are a few of my favorite ways to add flavor to healthy fall recipes without adding calories or added sugar. Really lean into the spices!

What are healthy recipes for fall?

1) Protein Pumpkin Smoothie

All the pumpkin pie flavors that you love but wrapped up in a high protein pumpkin smoothie recipe. This smoothie has over 40 grams of protein in it and is a healthy fall recipe alternative to the classic pumpkin pie frozen beverages that you will find on most coffee shop menus.

**Protein Pumpkin Smoothie**

**INGREDIENTS**
1/2 cup pumpkin puree
3/4 cup low-fat milk
1/2 cup low-fat cottage cheese
1 tsp pumpkin pie spice
1/2 tsp cinnamon
1 tsp vanilla
1 tbsp maple syrup (or to taste)
1 scoop vanilla protein powder
1/2 cup ice
Optional topping- whipped cream.
**INSTRUCTIONS**
Add all of your ingredients to a blender or blender cup and blend until smooth.
Pour your smoothie into a glass, top with whipped cream, and enjoy!

2) Fall Butternut Squash and Kale Salad with Beets

If you are looking for a healthy fall side-dish recipe then you need to make this butternut squash and kale salad with beets.

Classic fall ingredients like roasted butternut squash and sliced pears are combined with kale and roasted beets then tossed in a fall flavored maple dijon salad dressing for a salad everyone will love. Need it as more than just a side dish? Add some grilled chicken for a fall dinner!

**Fall Butternut Squash And Kale Salad With**
**Beets**

**INGREDIENTS**
10 oz bag of chopped and stemmed kale
2 cups roasted butternut squash, diced (*one small butternut squash*)
2 cups roasted beets, diced (*2 large beets*)
1/3 cup finely diced red onion
1/2 cup finely diced pear (*1 large pear*)
3/4 cup chopped walnuts
4 oz goat cheese or to taste
1 cup dressing of choice or to taste (recommended dressing is a maple dijon)
**INSTRUCTIONS**
Preheat your oven to 400 degrees.
Remove the greens from your beets and give them a thorough wash with a vegetable scrub brush. Carefully poke your beets with a fork, rub lightly with olive oil, and lightly season with salt and pepper. Wrap each beet in tin foil and place on a baking sheet. Place them on a large baking sheet.
While your beets roast, peel your butternut squash with an apple peeler then slice it in half lengthwise. Use a spoon to remove the seeds of the butternut squash then chop your squash into 1 inch cubes. Place them on the same baking sheet as your beets and lightly toss in olive oil, salt, and pepper. Roast your vegetables in the oven for 30-60 minutes or until fork tender then remove them from the oven and allow them to cool completely. *Note- depending on the size of your beets, your butternut squash may become fork tender before your beets are fully roasted. If that happens, simply remove the butternut squash from the sheet-pan and set it aside in a bowl. Return the beets to the oven and continue to roast until they are fork tender as well.
Once your butternut squash and beets are fully cooled, unwrap your beets from the foil, peel off the skin, and dice them into one inch cubes. Also finely dice your red onion and cut your pear into small cubes.
Place your chopped and de-stemmed kale in a large salad bowl or long tray and add your chopped butternut squash, chopped beets, pear, red onion, and walnuts, keeping some of your mix-ins set aside for topping.
Gently toss your ingredients **WITHOUT** adding salad dressing, this will minimize the amount of pigment that comes off your beets onto your other ingredients. Sprinkle the remaining toppings on top and add small clumps of goat cheese to taste.
Add all of your dressing ingredients to a small bowl and blend with an emulsion blender until creamy and smooth. Serve on the side of your salad.
This salad is best served onto plates and THEN dressed with salad dressing to avoid the beet color turning everything red. Enjoy!

3) Pumpkin Cheesecake Protein Chia Seed Pudding

This healthy fall recipe is a breakfast you will keep coming back to all season long. This delicious pumpkin cheesecake protein chia seed pudding is loaded with the nutritious pumpkin, protein from cottage cheese, and plant based protein and fiber from chia seeds for a healthy fall breakfast recipe.

**Pumpkin Cheesecake Protein Chia Seed Pudding**

**INGREDIENTS**
1/2 cup cottage cheese
1/2 cup 100% pumpkin puree
1/2 cup milk
2 tbsp maple syrup (or to taste)
1/2 tsp pumpkin pie spice
1 tsp vanilla extract
1/4 cup chia seeds
For toppings- use vanilla greek yogurt or crushed graham crackers.
**INSTRUCTIONS**
Add your cottage cheese, milk, pumpkin, maple syrup, vanilla extract, and pumpkin pie spice to a blender or food processor. Blend until smooth.
Pour your pumpkin cottage cheese mixture into a medium glass container then stir in your chia seeds until well combined. Cover and store in the refrigerator overnight.
In the morning, pour your protein chia seed pudding into two smaller container.
Top with vanilla greek yogurt and crushed graham crackers and enjoy cold!

4) Salted Caramel Medjool Date Protein Balls

Caramel is a popular fall flavor featured in desserts, dips, and coatings for tart green apples. While most people love the flavor of caramel, not everyone wants the added sugar that comes with caramel.

If you want a healthy spin on the caramel fall flavor then try making these salted caramel medjool date protein balls which get their natural sweetness and caramel flavor from medjool dates. With over 8 grams of protein and a boost of fiber, you’ll love having this as a healthy grab and go snack.

**Salted Caramel Medjool Date Protein Balls**

**INGREDIENTS**
1/2 cup milk
1/2 tsp salt
1/4 cup peanut butter (or nut butter of choice)
10 medjool dates, pitted
2 tbsp maple syrup
2 scoops vanilla protein powder (or unflavored)
1 1/2 cup old fashioned oats
1/4 cup chia seeds or to taste
Course sea salt for topping
**INSTRUCTIONS**
Add your milk, salt, medjool dates, peanut butter, and maple syrup to a food processor and blend until smooth. This should make about 1 cup of medjool date salted caramel.
Add your medjool date salted caramel to a large bowl then add your chia seeds, oats, and protein powder. Mix until fully combined.
Roll into 12-15 small balls and place on a lined cookie sheet. Refrigerate for at least 2 hours then top with drizzled peanut butter and lightly sprinkle with course sea salt. Enjoy!

5) Cinnamon Apple and Walnut Oatmeal

This cinnamon apple and walnut oatmeal is a quick and easy oatmeal recipe full of heart healthy walnuts, crisp apples, and whole grain oats. Fall flavors brought together with the perfect level of cozy cinnamon spice, this recipe is a healthy fall breakfast you’ll love waking up to.

**Cinnamon Apple and Walnut Oatmeal**

**INGREDIENTS**
1/2 cup old fashioned oats
1 cup milk
1/2 of an apple, chopped (about ½ cup)
2 tbsp chopped walnuts
1/2 tsp cinnamon
1 tsp vanilla extract
1 tsp brown sugar (optional)
**INSTRUCTIONS**
Add the oats, milk, apples, walnuts cinnamon, and vanilla extract to a small pan. Cover and cook on the stovetop on low, stirring frequently until it reaches the oatmeal consistency you like, about 10-12 minutes.
Add the oatmeal to a bowl and top with a sprinkle of brown sugar. Enjoy!

6) Maple Dijon Dressing

This maple dijon dressing is a salad dressing recipe that you will find yourself using the entire fall season. The sweet maple syrup pairs perfectly with the zesty dijon flavors for a flavorful fall salad dressing recipe that can be used on a variety of salads.

**Maple Dijon Dressing**

**INGREDIENTS**
2 tsp Dijon mustard
2 tsp maple syrup
1 small shallot, finely diced (about 3 tbsp)
3 tbsp red wine vinegar
5 tbsp olive oil
1/4 tsp salt
1/8 tsp pepper (or to taste)
**INSTRUCTIONS**
Finely mince your shallot.
Add all of your dressing ingredients to a bowl and blend with an immersion blender until thoroughly combined. *if you do not have an emulsion blender, you can blend the ingredients in a traditional blender or whisk vigorously.
Store in the refrigerator for 3 to 5 days

7) Healthier Peanut Butter Caramel Dip

Full of salted caramel flavors, this healthier peanut butter caramel dip is the perfect fruit dip for fall. Creamy peanut butter blended with salted medjool date caramel and topped with course sea salt makes a delicious dip for crisp apples, spread for pancakes, or ingredient in baked goods and bars!

**Healthier Peanut Butter Caramel Dip**

**INGREDIENTS**
1/2 cup milk
1/2 tsp salt
1/4 cup peanut butter (or almond butter)
10 medjool dates, pitted
2 tbsp maple syrup
Optional: course sea salt for garnish
**INSTRUCTIONS**
Add all of your ingredients to a food processor and blend until smooth.
Top with a sprinkle of course ground sea salt and serve with apples or fruit of choice

8) Easy Maple Pecan Granola

Maple syrup is a classic flavor in the fall and its natural sweetness is displayed perfectly in this lightly sweetened granola recipe. With less added sugar than other granola recipes and most of its flavor coming from fall spices, this easy maple pecan granola is full of the fall flavors that you love and is the perfect addition to yogurt bowls or oatmeal.

**Maple Pecan Granola**

**INGREDIENTS**
2 cups old fashioned oats
1/3 cup 100% maple syrup (could use 1/2 cup if you want it more sweet)
1/2 cup chopped pecans
1/2 tsp salt
1/2 tsp cinnamon
1/8 tsp nutmeg
1 tsp vanilla
Optional: Add 1 tsp of maple extract for extra maple flavor
**INSTRUCTIONS**
Preheat your oven to 325.
Mix all of your ingredients together in a large bowl until well combined and fully coated in maple syrup.
Line a baking sheet with parchment paper and add your granola, keeping it tightly packed to help some pieces stick together.
Bake at 325 for 20-25 minutes. Enjoy

9) Salted Caramel Date Smoothie

Get the salted caramel flavors but without all of the added sugar by making this high protein salted caramel date smoothie. Dates are a naturally sweet way to fill up on nutrients like potassium and fiber that give you sustained energy throughout the day.

**Salted Caramel Date Smoothie**

**INGREDIENTS**
3 to 6 Natural Delights Medjool Dates, pits removed
1/2 cup milk
1/2 cup ice
1/8 tsp sea salt (or to taste)
1 scoop vanilla protein powder (can sub vanilla greek yogurt)
1 tbsp creamy peanut butter
**INSTRUCTIONS**
Add all of your ingredients to a blender and blend until smooth. Serve immediately and enjoy!

10) Pumpkin Banana Muffins

These pumpkin banana muffins are slightly lower in added sugar and still offer all of the delicious pumpkin spice flavors of a traditional pumpkin muffin. Use up those old bananas with this healthy fall recipe idea!

**Pumpkin Banana Muffins**

**INGREDIENTS**
1 cup 100% pumpkin puree
2 large, very ripe bananas
1/3 cup neutral oil (canola or vegetable)
1 egg
1 tsp vanilla extract
1/2 cup brown sugar
1/4 cup sugar
1 tsp baking soda
1/2 tsp baking powder
1 tsp salt
1 1/2 cups all purpose flour
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/8 tsp nutmeg (or to taste)
**INSTRUCTIONS**
Preheat your oven to 375 and line a 12 muffin tin with liners, silicone liners, or spray with non-stick spray.
In a large bowl, thoroughly mash your bananas with a fork. Then add your pumpkin puree, oil, egg, and vanilla extract and mix until combined.
Stir in your sugar, brown sugar, cinnamon, pumpkin pie spice, and nutmeg.
In another bowl, mix together your flour, salt, baking powder, and baking soda. Slowly stir in the flour mixture to your pumpkin banana mixture. Stir until just combined, DO NOT OVER MIX.
Distribute your batter evenly among the 12 muffin liners, filling about 3/4 of the way full.
Bake at 375 for 21-23 minutes or until a toothpick comes out clean.

11) Apple Crisp Granola Recipe

This apple crisp granola recipes features fall flavors like baked apple chips, browned butter, and maple syrup for a fall flavored granola that pairs perfectly with greek yogurt. With an oatmeal and oat flour base, it is also completely gluten free!

**Apple Crisp Granola Recipe**

**INGREDIENTS**
2 1/2 cups old fashioned Oats
1/2 cup oat flour
1/3 cup chopped walnuts
1/4 cup butter
1/4 cup brown sugar
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup maple syrup
1/2 tsp salt
1 cup baked apple chips
**INSTRUCTIONS**
Add your butter to a medium sauce pan and warm over medium heat until your butter begins to bubble and foam. Continue to stir your butter and as the bubbles and foam begin to subside, you will notice the butter beginning to turn golden brown and smelling nutty and delicious. This will take ~12 minutes.
Turn heat to low then stir in your maple syrup, brown sugar, cinnamon, nutmeg, and salt until it is all melted together and fragrant. Remove from the heat and set aside.
Add your old fashioned oats, oat flour, and walnuts to a medium mixing bowl then pour in your butter mixture. Stir all of your ingredients together until everything is thoroughly coated.
Line a medium baking sheet with parchment paper and add your granola, tightly pressing it in to an even, thin layer.
Bake at 325 for 25-30 minutes, no stirring. Allow it to cool completely then break it into clusters and sprinkle in your baked apple chips. Enjoy!

12) Caramel Apple Stuffed Dates

These caramel apple stuffed dates are a healthy fall snack that your kids will love finding in their lunchbox at school. Naturally sweet dates are stuffed with peanut butter, tart green apples, and granola for a gluten free snack that takes a fun spin on fall flavors.

**Caramel Apple Stuffed Dates**

**INGREDIENTS**
12 whole medjool dates, pit removed
1/3 cup creamy peanut butter
1/2 tart green apple, diced into thin rectangular pieces
1/4 cup crunchy granola or chopped nuts
**INSTRUCTIONS**
Finely dice half of your green apple into thin, rectangular pieces that are roughly the length of your dates.
Open your medjool date and remove the pit.
Add 1 tsp to 1/2 tbsp creamy peanut butter depending on the size of your date.
Add 2-3 pieces of green apple.
Sprinkle with granola. Enjoy!

13) Roasted Brussel Sprouts and Sweet Potatoes

This deliciously sweet roasted brussel sprouts with sweet potatoes recipe is the perfect fall side dish idea.

This vegetable side dish is the sweetened with honey, coated in fresh lemon juice, tossed in spicy cinnamon, and then topped with savory feta cheese and cranberries for a perfectly balanced and delectable bite that you and your family will love this fall.

**One Pot Sausage Tortellini with Spinach**

**INGREDIENTS**
2 large sweet potatoes, cubed
16 oz brussel sprouts, quartered (about 12 large brussel sprouts)
1 tbsp avocado oil
1/4 cup honey
1/2 tsp salt
1/2 tsp cinnamon
1 tbsp fresh lemon juice
1/2 cup glazed walnuts and cranberries
1/2 cup feta cheese (or to taste)
**INSTRUCTIONS**
Preheat your oven to 425.
Thoroughly wash your sweet potatoes and brussels sprouts. Chop your sweet potatoes into cubes and then quarter your brussel sprouts, trying to cut them to similar sizes.
Add your chopped sweet potatoes and brussel sprouts to a bowl then add your avocado oil, honey, lemon juice, salt, and cinnamon then stir until evenly coated. Mix in your glazed walnuts and cranberries.
Add parchment paper or tin foil to your largest baking sheet and pour your veggie mixture onto the sheet. Spread evenly and try not to overcrowd the mix.
Roast at 425 for 25-35 minutes or until fork tender, stirring the veggies half way through baking. Once your veggies are done baking, top them with feta cheese and enjoy!

The takeaway:

While it’s easy (and delicious!) to whip up all of the classic fall pastries and comfort food that comes about this season, there are also tons of healthy fall recipes out there that give you all of the flavors that you want but with more protein, lower sugar, and better micronutrients.

Seasonal produce and health promoting spices make it easy to make healthy fall recipes all season long. By leaning into the flavors of fall and using ingredients strategically, you can serve up delicious and cozy recipes that you family will come back to time and time again.

Liked this recipe round up? Check out some of my others:

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Healthy Fall Recipes