4 Healthy & Hearty Recipes For Fall

by Anna Smith, MS, RDN, LDN

Last Updated: October 16, 2020

This year has been full of changes and adjustments, but one thing remains constant as we transition seasons – our love of fall flavors. Right about now, you’ll see the leaves changing colors, temperatures dropping, and of course, pumpkin flavored everything. Fall is a wonderful time of year for recipes that are warm and cozy, but still packed with many nutrients. Here are some of our favorites for you to try this fall.
  1. Seasonal quiche.
    Change up your morning egg routine with a delicious seasonal quiche using ingredients such as butternut squash, prosciutto, onion, spinach, and parmesan cheese. Our secret ingredient is a pinch of nutmeg to tie in the warm flavors. Easily convert this recipe to dairy-free by omitting the cheese and using almond milk in place of cow’s milk. Another way to boost nutrition is to choose a whole wheat pie crust. We know this will become a family favorite.
  2. Grain bowls.
    This autumn nourish bowl will add some much-needed pizzazz to your work from home lunchtime routine. Packed with protein, vegetables, whole grains, nuts, and dried fruit, this recipe is both delicious and dietitian-approved. Start out with a base of sautéed, shredded brussels sprouts, caramelized onions, and toasted quinoa. Then top it with cooked chicken breast, chopped pecans, and dried cranberries. Mix it all together to experience a perfect combination of hearty fall flavors.
  3. Air fryer turkey breast.
    Air fryers have increased in popularity over recent years and for good reason. This cooking method helps food crisp up while keeping it free of added oils. Why not try an air fryer turkey breast? This recipe calls for a spice blend of salt, smoked paprika, garlic powder, black pepper, rosemary, and thyme. You can easily change up the spice profile depending on what is in your kitchen cabinet. Serve it with a fall pumpkin risotto or pasta to wow your taste buds. Repurpose the leftover turkey in sandwiches, soups, or snacks throughout the rest of the week.
  4. Chocolate pumpkin muffins.
    Muffins are the perfect treat to satisfy your sweet tooth or provide a much-needed energy boost for your afternoon slump. Our chocolate pumpkin muffins are made with Greek yogurt instead of butter or oil, boosting the protein content, and with whole wheat flour for some extra fiber. The combination of cinnamon, pumpkin, and cocoa makes these muffins both satisfying and seasonally appropriate. Pop them in the freezer to make them last longer.

If you need more ideas for fall recipes that support your specific health goals, we would love to help provide additional guidance. Schedule an online Telenutrition appointment with one of our Dietitians today.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!