31 Healthy Fall Recipes

For Breakfast, Lunch, and Dinner

Asian spiced turkey salad with pomegranate

The Spruce

As the weather turns colder, it can be easy to abandon your diet and eat hearty, comforting food that's less than healthy. But, just because autumn has arrived doesn't mean you can't maintain a balanced diet. These delicious, healthy recipes make the most of fall produce, from pumpkin to cranberry to Brussels sprouts. Add these breakfast, lunch, and dinner recipes to your seasonal rotation.

  • 01 of 31

    Butternut Squash Noodles

    Butternut Squash Noodles recipe

    The Spruce / Anita Schecter 

    Turn a butternut squash into noodles using a spiralizer for a gluten-free, low carb "pasta" dish. The sage and garlic sauce is made with milk instead of cream, making it lower in fat than many cream sauces.

  • 02 of 31

    Vegan Quinoa-Stuffed Acorn Squash

    Vegan stuffed acorn squash recipe

    The Spruce / Julia Hartbeck

    Stuffed acorn squash is an attractive autumn side dish or vegetarian main dish. Gluten-free and vegan, this recipe uses quinoa, raisins, and pecans as the filling. Use broth to cook the quinoa for a more flavorful dish.

  • 03 of 31

    Fat-Free Pumpkin-Apple Angel Bars

    Fat free pumpkin apple angel bars recipe

    The Spruce / Nita West

    With just a few shelf-stable ingredients, fat-free angel bars couldn't be simpler to make. Applesauce and pumpkin purée make this the ideal quick and easy autumn dessert.

  • 04 of 31

    Hasselback Butternut Squash

    hasselback butternut squash recipe

     The Spruce / Leah Maroney

    Hasselback is a slicing technique that's often used on potatoes but works equally well on butternut squash. It's simple to do and makes for a lovely presentation, especially when sprinkled with toasted nuts.

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  • 05 of 31

    Fennel and Apple Salad With Honey Yogurt Dressing

    Heathy fennel and apple salad recipe

    The Spruce / Diana Chistruga

    If you've been apple picking or have a haul of fresh apples from the store, turn them into a simply delicious fennel and apple salad. The crisp fruit and crunchy fennel are tossed with a honey yogurt dressing and sprinkled with nuts. Serve with roasted chicken or pork.

  • 06 of 31

    Low-Fat Pumpkin Oatmeal

    Low fat pumpkin oatmeal recipe

    The Spruce / Diana Chistruga

    Nothing says fall quite like pumpkin. Pumpkin oatmeal is a great way to start a crisp autumn morning, especially when it is low-fat and heart-healthy. With options for cooking in the microwave or stovetop, this recipe couldn't be easier.

  • 07 of 31

    Lemon, Kale, and Lentil Soup

    Lemon kale and lentil soup recipe

    The Spruce

    For an easy meal that satisfying but healthy, combine lentils, potatoes, kale, and lemon for a filling lunch or dinner. The vegan and gluten-free lentil soup is easy to customize with spices, herbs, or extra ingredients like shredded chicken breast.

  • 08 of 31

    Roasted Chicken Thighs With Brussels Sprouts and Pears

    Roasted Chicken Thighs With Brussels Sprouts and Pears recipe

    The Spruce / Diana Rattray

    Low-carb and gluten-free, roasted chicken thighs is an autumn one-pot meal. Brussels sprouts and pears are roasted to perfection with tender chicken in the oven. Make this recipe even healthier by leaving off the bacon and removing the chicken skin before enjoying.

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  • 09 of 31

    Vegan Pumpkin Risotto

    Vegan pumpkin risotto recipe

    The Spruce 

    Flavorful and festive, this pumpkin risotto is a delicious vegan centerpiece for a fall meal. Use store-bought or homemade pumpkin purée. You can serve finely grated parmesan cheese alongside the dish for any non-vegan diners.

  • 10 of 31

    Black Bean and Sweet Potato Chili

    Black bean vegetarian chili recipe

    The Spruce

    Loaded with healthy vegetables and delicious spices, black bean and sweet potato chili is a lovely weeknight meal. The recipe is vegan, but feel free to add a little cooked, drained lean ground chicken or turkey, or serve with a dollop of low-fat sour cream.

  • 11 of 31

    Cauliflower Parmesan

    Cauliflower Parmesan recipe

    The Spruce / Jennifer Perillo

    Swap the usual breaded, fried chicken or eggplant cutlet for a roasted cauliflower steak to make cauliflower parmesan. Topped with juicy tomato sauce and a sprinkling of cheese, you won't miss the carbs and fat.

  • 12 of 31

    Slow Cooker Butternut Squash Soup

    slow cooker butternut squash soup recipe

     The Spruce / Leah Maroney

    Butternut squash soup tastes richer and creamier than its healthy ingredients. This version cooks in the slow cooker, so it's hands-off until a quick blend with an immersion blender before lunch or dinner.

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  • 13 of 31

    Asian-Spiced Turkey Salad With Pomegranate and Cranberries

    Asian spiced turkey salad with pomegranate recipe

    The Spruce

    This Asian-inspired turkey salad is dressed with a spiced pomegranate molasses vinaigrette and topped with fresh pomegranate seeds. The ruby-red fruit is at its peak in the fall and is a delicious addition to this salad.

  • 14 of 31

    Vegan Pumpkin Pasta Sauce

    Vegan pumpkin pasta recipe

    The Spruce / Ulyana Verbytska

    Surprisingly creamy vegan pumpkin pasta sauce is delightful served with penne, rotini, or other shaped pasta. Gluten-free or whole wheat pasta works just as well, or even serve it over spiralized zucchini for an extra healthy meal.

  • 15 of 31

    Vegan Barley, Wild Rice, and Cranberry Pilaf

    Vegan barley, wild rice cranberry pilaf recipe

    The Spruce / Diana Chistruga

    Nutty wild rice and barley are the base of this vegan pilaf. Tossed with nuts and dried cranberries, fresh greens, and a little feta cheese make this a fall side dish to remember.

  • 16 of 31

    Blackened Catfish

    Blackened Catfish recipe

     The Spruce / Kristina Vanni

    A vibrant mix of spices gives tender fish loads of warming flavor. After a quick trip in a hot pan, this blackened catfish is ready to serve with your choice of healthy sides. Roast a pan of fall vegetables for a quick and easy dinner.

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  • 17 of 31

    Cranberry Labneh Dip

    Cranberry labneh dip recipe

    The Spruce / Nita West

    Labneh is a thick, creamy yogurt, and it makes a healthy dip when combined with a simple cranberry sauce. Serve at a gathering with salty, seeded crackers for a nice contrast.

  • 18 of 31

    Whole Wheat Vegan Pumpkin Muffins

    Whole Wheat Vegan Pumpkin Muffins recipe

     The Spruce

    Vegan pumpkin muffins are a fun and healthy way to start your day. Made with whole wheat flour, maple syrup, and almost no fat, they are just sweet enough and perfectly spiced.

  • 19 of 31

    Sweet Potato Lasagna

    Sweet Potato Lasagna recipe

    The Spruce / Pete Scherer

    Swap the pasta for healthier sweet potatoes in this cozy lasagna. White sweet potatoes mimic noodles nicely here, but orange ones will work just as well. Leave out the beef and use vegetable broth for a vegetarian, lower fat version.

  • 20 of 31

    Vegan and Gluten-Free Thai Pumpkin Curry

    Vegan gluten free Thai pumpkin curry recipe

    The Spruce / Ulyana Verbytska

    Pumpkin adds creaminess and a slightly sweet flavor to this vegan Thai curry. The curry sauce requires several ingredients but is easy to make and worth the effort. Chickpeas add protein and texture, but cubed tofu can be used instead.

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  • 21 of 31

    Baked Chicken With Spinach

    Baked chicken with spinach recipe

    The Spruce

    Chicken breasts are cooked in a bed of fresh spinach and topped with tomato, green onion, and a sprinkle of cheese for a well-balanced main dish. Served with whole grain or roasted potatoes, baked chicken with spinach is a warming but light meal.

  • 22 of 31

    Mexican Cream of Sweet Potato Soup

    Mexican cream of sweet potato soup recipe

    ​The Spruce / Ulyana Verbytska

    For a simple but creamy and delicious soup, make cream of sweet potato soup. With just a little milk and no actual cream, it's forgivingly low in calories. It's also easy to make vegetarian—simply swap the chicken broth for vegetable broth.

  • 23 of 31

    Browned Garlic Brussels Sprouts

    Browned Garlic Brussels Sprouts recipe

    Edalin / Getty Images

    Frying garlic in butter before adding the Brussels sprouts imparts a mild garlic flavor to this entire dish. Tossed with seasoning and a little lemon juice before serving, these quick and easy stovetop Brussels sprouts are an ideal fall side dish.

  • 24 of 31

    Instant Pot Butternut Squash

    Instant Pot Butternut Squash recipe

    The Spruce / Diana Rattray

    A pressure cooker steams cubed butternut squash perfectly. Tossed with a little sugar, cinnamon, and almonds, it's a colorful and slightly sweet side dish. The cooked squash can also be puréed and used in soup or added to risotto.

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  • 25 of 31

    Breakfast Stuffed Apples

    Breakfast stuffed apples recipe

    The Spruce / Katarina Zunic

    Make the most of a bounty of fall apples by turning them into breakfast stuffed apples. Cored and filled with oats, brown sugar, walnuts, raisins, and cinnamon, they're warm and filling; and pair nicely with a dollop of yogurt.

  • 26 of 31

    Pumpkin Hummus

    Pumpkin Hummus recipe

     The Spruce / Leah Maroney

    Turn hummus into a seasonal snack by adding pumpkin purée. It adds a mellow flavor and pretty color to the classic dip as well as some extra nutrition. Serve pumpkin hummus with low-fat pita chips, whole wheat pita bread, or fresh cut veggies for dipping.

  • 27 of 31

    Pomegranate Apple Salad With Poppy Seed Dressing

    Pomegranate apple salad recipe

    ​The Spruce / Diana Chistruga

    A festive salad of crisp lettuce, crunchy and sweet apple, and tart pomegranate is a lovely addition to a fall table. A simple sweet and savory poppyseed dressing ties the dish together. Serve this attractive pomegranate apple salad at Rosh Hashanah or Thanksgiving.

  • 28 of 31

    Thai-Flavored, Pan-Fried Salmon

    Pan fry salmon with tangy thai sauce recipe

    ​The Spruce 

    A flavorful marinade of rice vinegar, soy sauce, vinegar, chili, and garlic make this pan-fried salmon a meal to remember. Use any extra sauce to top rice and any accompanying vegetables, like broccoli or green beans.

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  • 29 of 31

    Quick Pumpkin Soup

    Pumpkin Soup recipe

    The Spruce / Leah Maroney

    Creamy and full of flavor, no one would ever guess that this pumpkin soup is vegan. The garlic roasts along with the pumpkin while you sauté the onions and heat up the broth. The mixture is then blended with coconut milk until smooth.

  • 30 of 31

    Air Fryer Brussels Sprouts

    air fryer brussels sprouts recipe

     The Spruce / Leah Maroney

    For perfectly browned and crispy Brussels sprouts without all the fat, use an air fryer. You'll get the texture you want with only a tablespoon of oil. A sauce of garlic, chili paste, and honey adds a sweet and savory flavor.

  • 31 of 31

    Fat-free Vegan Pumpkin Bread

    Fat free vegan pumpkin bread recipe

    ​The Spruce Eats / Emily Hawkes

    This fat-free vegan pumpkin bread swaps the usual oil or butter for cinnamon applesauce, which adds moisture and lovely flavor. A mix of pumpkin pie-style spices makes this a decidedly autumn snack or breakfast.