24 Nutritious Fall Protein Recipes for Every Day

When the air turns crisp and leaves begin to fall, our cravings naturally shift toward warm, comforting meals that keep us nourished and satisfied.

Autumn is the perfect season to enjoy hearty, protein-rich dishes that not only fuel your body but also capture the essence of the harvest season.

From roasted meats with seasonal glazes to vegetarian-friendly lentil stews and nutrient-packed frittatas, protein plays a starring role in keeping us energized through shorter days and cooler nights.

This collection of 24 fall protein recipes brings together a wide variety of delicious and creative dishes—whether you’re cooking for a cozy weeknight dinner, meal-prepping for busy days, or hosting a festive gathering.

With seasonal flavors like apple, pumpkin, pear, squash, and earthy spices, these recipes prove that healthy eating in the fall can be both comforting and indulgent.

24 Nutritious Fall Protein Recipes for Every Day

Eating high-protein meals in the fall doesn’t have to be boring or repetitive.

With these 24 fall protein recipes, you’ll discover hearty stews, skillet meals, roasted meats, and vegetarian favorites—all crafted with seasonal ingredients that highlight the best of autumn’s bounty.

Whether you prefer lean poultry, seafood, plant-based proteins, or classic beef dishes, there’s something here for every craving and every occasion.

Cozy, satisfying, and nutrient-dense, these recipes are sure to warm your table all season long.

Maple Dijon Glazed Chicken with Roasted Root Vegetables

This hearty fall recipe brings together lean protein-packed chicken breasts with the earthy sweetness of root vegetables.

The maple-Dijon glaze provides a perfect balance of sweet, tangy, and savory flavors, making it an ideal dish for crisp autumn evenings.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons Dijon mustard
• 3 tablespoons pure maple syrup
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 tablespoon apple cider vinegar
• 1 teaspoon fresh thyme leaves (or ½ teaspoon dried thyme)
• Salt and black pepper to taste
• 2 large carrots, peeled and chopped into chunks
• 2 parsnips, peeled and chopped into chunks
• 1 sweet potato, cubed
• 1 red onion, cut into wedges

Instructions:

1. Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
2. In a small bowl, whisk together Dijon mustard, maple syrup, olive oil, garlic, apple cider vinegar, thyme, salt, and pepper.
3. Place the chicken breasts in a shallow dish and brush generously with half of the glaze. Let them marinate while preparing the vegetables.
4. On the baking sheet, spread the carrots, parsnips, sweet potato, and onion. Drizzle with a little olive oil, season with salt and pepper, and toss to coat.
5. Nestle the chicken breasts among the vegetables, then drizzle the remaining glaze over everything.
6. Roast for 30–35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and caramelized.
7. Let rest for 5 minutes before serving.

This protein-rich dish not only satisfies hunger but also embodies the essence of fall.

The maple-Dijon glaze enhances the chicken while the roasted root vegetables bring earthy comfort, making it a wholesome dinner for any chilly evening.

Apple Cider Brined Pork Chops with Sautéed Brussels Sprouts

These juicy pork chops are brined in apple cider, infusing them with subtle sweetness and tenderness.

Paired with garlicky sautéed Brussels sprouts, this meal offers both protein and seasonal vegetables in a comforting, autumn-inspired plate.

Ingredients:

• 4 bone-in pork chops, about 1 inch thick
• 2 cups apple cider
• 2 cups water
• ¼ cup kosher salt
• 2 tablespoons brown sugar
• 2 bay leaves
• 1 teaspoon whole black peppercorns
• 2 garlic cloves, smashed
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 pound Brussels sprouts, trimmed and halved
• 2 garlic cloves, minced
• 1 tablespoon balsamic vinegar
• Salt and black pepper to taste

Instructions:

1. In a large pot, combine apple cider, water, kosher salt, brown sugar, bay leaves, peppercorns, and smashed garlic. Stir until salt and sugar dissolve.
2. Place pork chops in a large resealable bag or shallow dish and pour the brine over them. Cover and refrigerate for 4–6 hours.
3. Remove pork chops from brine, pat dry, and let sit at room temperature for 15 minutes.
4. Heat olive oil in a cast-iron skillet over medium-high heat. Sear pork chops for 3–4 minutes per side until golden brown and cooked to 145°F (63°C). Remove and let rest.
5. In the same skillet, add butter and Brussels sprouts. Cook for 6–8 minutes, stirring occasionally, until caramelized and tender.
6. Add minced garlic and cook for another minute. Deglaze with balsamic vinegar, scraping up any brown bits from the pan. Season with salt and pepper.
7. Serve pork chops alongside the Brussels sprouts, spooning any pan juices over the top.

This apple cider brined pork chop recipe is a celebration of fall flavors.

The brine ensures tenderness and depth of flavor, while the Brussels sprouts add a nutty, slightly sweet balance, creating a protein-packed, nourishing meal.

Pumpkin Turkey Chili

A warm and hearty dish perfect for chilly fall days, this pumpkin turkey chili combines lean ground turkey with beans, tomatoes, and pumpkin puree for extra richness.

Packed with protein and seasonal flavor, it’s a comforting yet healthy dish.

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 pound lean ground turkey
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 cup pumpkin puree
• 2 cups low-sodium chicken broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• Salt and black pepper to taste
• Optional toppings: shredded cheese, sour cream, chopped cilantro, diced avocado

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and red bell pepper, cooking until softened, about 5 minutes.
2. Add the ground turkey and cook until browned, breaking it apart with a spoon.
3. Stir in chili powder, cumin, paprika, salt, and pepper, letting the spices bloom for 1–2 minutes.
4. Add diced tomatoes, black beans, kidney beans, pumpkin puree, and chicken broth. Stir well to combine.
5. Bring to a boil, then reduce heat to low and simmer for 25–30 minutes, stirring occasionally.
6. Adjust seasoning to taste. Serve hot with desired toppings.

This pumpkin turkey chili is a high-protein, nutrient-dense dish that’s both cozy and satisfying.

The pumpkin adds creaminess and a touch of sweetness, making it the perfect bowl of comfort for fall nights.

Cranberry Walnut Stuffed Salmon

This elegant salmon dish combines the richness of omega-3 packed salmon with a sweet and savory stuffing made from cranberries, walnuts, and herbs.

It’s the perfect fall protein recipe for a cozy dinner or a festive gathering.

Ingredients:

• 4 salmon fillets (6 oz each), skin-on
• ½ cup fresh or dried cranberries (if dried, soak in warm water for 10 minutes)
• ½ cup chopped walnuts, toasted
• ¼ cup panko breadcrumbs
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. In a small bowl, combine cranberries, walnuts, breadcrumbs, parsley, 1 tablespoon olive oil, garlic, salt, and pepper. Mix until crumbly.
3. Pat salmon fillets dry, then make a slit lengthwise in the thickest part of each fillet to form a pocket.
4. Stuff each salmon fillet with the cranberry-walnut mixture.
5. In another bowl, whisk together maple syrup, Dijon mustard, lemon juice, and remaining olive oil. Brush this glaze generously over the salmon.
6. Place salmon in the baking dish and bake for 18–20 minutes, or until salmon flakes easily with a fork.
7. Serve warm with roasted seasonal vegetables or wild rice.

This stuffed salmon is bursting with autumn flavors while delivering a nutrient-dense, protein-rich meal.

The cranberries add tang, the walnuts add crunch, and the salmon ensures a luxurious, filling dish.

Harvest Quinoa and Turkey Meatballs

These turkey meatballs get a fall-inspired twist with the addition of quinoa, sage, and a light maple glaze.

They’re lean, full of protein, and make a fantastic main dish or even a high-protein snack for meal prep.

Ingredients:

• 1 pound lean ground turkey
• 1 cup cooked quinoa
• 1 egg, lightly beaten
• ½ cup grated Parmesan cheese
• 2 tablespoons fresh sage, chopped (or 1 teaspoon dried)
• 2 garlic cloves, minced
• 1 teaspoon onion powder
• Salt and black pepper to taste
• 2 tablespoons olive oil
• 2 tablespoons maple syrup
• 1 tablespoon balsamic vinegar

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, mix ground turkey, quinoa, egg, Parmesan, sage, garlic, onion powder, salt, and pepper until just combined.
3. Form into 1-inch meatballs and place on the baking sheet.
4. Drizzle lightly with olive oil and bake for 18–20 minutes, or until golden brown and cooked through.
5. While the meatballs bake, whisk together maple syrup and balsamic vinegar in a small saucepan. Simmer over medium heat for 3–4 minutes until slightly thickened.
6. Remove meatballs from the oven, drizzle with the maple-balsamic glaze, and serve.

These harvest turkey meatballs are a perfect protein-packed dish that balances savory flavors with a touch of maple sweetness.

They’re versatile enough to serve as a main course or as a festive appetizer.

Butternut Squash and Lentil Curry with Chicken

This protein-rich curry combines lean chicken with lentils and butternut squash for a warming fall meal.

The curry is gently spiced, creamy, and loaded with hearty textures that make it both satisfying and nourishing.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 pound boneless, skinless chicken thighs, cut into chunks
• 1 cup red lentils, rinsed
• 3 cups butternut squash, cubed
• 1 can (14 oz) coconut milk
• 2 cups low-sodium chicken broth
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• ½ teaspoon cinnamon
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add onion, garlic, and ginger, cooking until fragrant and softened.
2. Stir in curry powder, cumin, turmeric, and cinnamon. Cook for 1 minute to release flavors.
3. Add chicken pieces and cook until lightly browned on all sides.
4. Stir in red lentils, butternut squash, coconut milk, and chicken broth. Bring to a gentle boil.
5. Reduce heat to low, cover, and simmer for 30 minutes, stirring occasionally, until the lentils are tender and the chicken is fully cooked.
6. Adjust seasoning with salt and pepper. Garnish with fresh cilantro before serving.

This hearty curry is the perfect fall comfort food, delivering protein from both chicken and lentils.

The butternut squash adds a natural sweetness and creamy texture, making it a flavorful, wholesome dinner.

Rosemary Garlic Roast Beef with Autumn Vegetables

This classic roast beef dish is seasoned with garlic and rosemary, then roasted alongside hearty fall vegetables like carrots, potatoes, and turnips.

It’s a protein-rich centerpiece that brings warmth and comfort to any autumn table.

Ingredients:

• 3-pound beef roast (sirloin tip, chuck, or top round)
• 3 tablespoons olive oil
• 4 garlic cloves, minced
• 2 tablespoons fresh rosemary, chopped (or 2 teaspoons dried)
• 1 tablespoon Dijon mustard
• 1 teaspoon salt
• 1 teaspoon black pepper
• 4 carrots, cut into chunks
• 3 potatoes, cubed
• 2 turnips, peeled and cubed
• 1 red onion, cut into wedges
• 1 cup beef broth

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a small bowl, combine olive oil, garlic, rosemary, Dijon mustard, salt, and pepper to make a paste.
3. Rub the paste evenly over the beef roast.
4. Place the roast in a roasting pan and surround it with carrots, potatoes, turnips, and onion.
5. Pour beef broth into the bottom of the pan to keep the roast moist.
6. Roast for about 1½ to 2 hours, or until the beef reaches your desired doneness (135°F for medium-rare, 145°F for medium).
7. Let rest for 10–15 minutes before slicing and serving with the vegetables.

This rosemary garlic roast beef is a hearty, protein-rich meal that pairs beautifully with earthy autumn vegetables.

It’s perfect for Sunday dinners or festive gatherings.

Spiced Lentil and Chicken Sausage Stew

This warming stew combines high-protein chicken sausage with lentils, root vegetables, and fragrant spices.

It’s filling, nourishing, and ideal for chilly fall evenings.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 12 oz chicken sausage, sliced
• 1 cup dried green or brown lentils, rinsed
• 1 can (15 oz) diced tomatoes
• 4 cups chicken broth
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon ground coriander
• 1 bay leaf
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté until softened.
2. Stir in the chicken sausage slices and cook until lightly browned.
3. Add lentils, diced tomatoes, chicken broth, paprika, cumin, coriander, bay leaf, salt, and pepper. Stir to combine.
4. Bring to a boil, then reduce heat to low and simmer for 35–40 minutes, or until lentils are tender.
5. Remove bay leaf, adjust seasoning, and garnish with fresh parsley.

This spiced lentil and chicken sausage stew is a protein-packed, fiber-rich dish that’s both satisfying and nourishing.

It makes a cozy one-pot meal perfect for fall.

Pumpkin Seed Crusted Chicken Tenders

A crunchy, flavorful twist on classic chicken tenders, these are coated with ground pumpkin seeds and spices instead of breadcrumbs.

High in protein and healthy fats, they’re a wholesome fall-inspired dish that both kids and adults will love.

Ingredients:

• 1½ pounds chicken tenders (or chicken breasts cut into strips)
• 1 cup raw pumpkin seeds (pepitas)
• ½ cup grated Parmesan cheese
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• ½ teaspoon cumin
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 eggs, beaten
• 2 tablespoons olive oil

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a food processor, pulse pumpkin seeds until finely ground. Mix with Parmesan, paprika, garlic powder, cumin, salt, and pepper.
3. Dip chicken tenders into beaten eggs, then coat with the pumpkin seed mixture.
4. Place on the prepared baking sheet and drizzle lightly with olive oil.
5. Bake for 20–25 minutes, flipping halfway through, until golden brown and fully cooked.
6. Serve with a fall-inspired dipping sauce like maple mustard or apple cider aioli.

These pumpkin seed crusted chicken tenders are a crunchy, protein-rich alternative to traditional breaded chicken.

They’re nutritious, flavorful, and perfect for a fall meal or snack

Maple Glazed Turkey Tenderloin with Roasted Apples

This lean turkey tenderloin is roasted with a sweet maple glaze and paired with caramelized apples for a seasonal protein-packed dinner.

The dish is simple, elegant, and captures the cozy essence of autumn.

Ingredients:

• 2 turkey tenderloins (about 1 lb each)
• 3 tablespoons pure maple syrup
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 2 large apples, cored and sliced
• 1 red onion, sliced
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C) and grease a baking dish.
2. In a small bowl, whisk together maple syrup, Dijon mustard, apple cider vinegar, olive oil, garlic, salt, and pepper.
3. Place turkey tenderloins in the dish and brush generously with the glaze.
4. Surround the turkey with apple and onion slices. Drizzle any remaining glaze over the top.
5. Roast for 30–35 minutes, or until the turkey reaches an internal temperature of 165°F (74°C).
6. Let rest for 5 minutes before slicing and serving with the roasted apples and onions.

This maple-glazed turkey tenderloin is a wholesome fall protein recipe, balancing lean turkey with caramelized apples for a sweet-and-savory seasonal dish.

Autumn Chickpea and Sweet Potato Buddha Bowl

This plant-based protein bowl features roasted sweet potatoes, spiced chickpeas, quinoa, and a creamy tahini dressing.

It’s hearty, colorful, and perfect for a nutritious fall lunch or dinner.

Ingredients:

• 1 large sweet potato, cubed
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cooked quinoa
• 2 cups kale or spinach, chopped
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon cinnamon
• Salt and black pepper to taste

For the dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon maple syrup
• 2–3 tablespoons warm water

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Toss sweet potato cubes with 1 tablespoon olive oil, cinnamon, salt, and pepper. Spread on the baking sheet.
3. In a separate bowl, toss chickpeas with remaining olive oil, smoked paprika, cumin, salt, and pepper. Add to the baking sheet.
4. Roast for 25–30 minutes, stirring halfway, until sweet potatoes are tender and chickpeas are crispy.
5. In a bowl, arrange quinoa, roasted sweet potatoes, chickpeas, and kale/spinach.
6. Whisk together tahini, lemon juice, maple syrup, and water until smooth. Drizzle over the bowl and serve warm.

This Buddha bowl is a powerhouse of plant-based protein and autumn flavors.

0It’s satisfying, nutrient-rich, and versatile enough to enjoy as a full meal or meal-prep option.

Sage and Mushroom Chicken Skillet

This one-pan chicken skillet is packed with protein and fall flavors.

Juicy chicken breasts are cooked with earthy mushrooms, fresh sage, and a light cream sauce that makes the dish cozy yet healthy.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons butter
• 2 cups cremini mushrooms, sliced
• 3 garlic cloves, minced
• 1 tablespoon fresh sage, chopped (or 1 teaspoon dried)
• ½ cup chicken broth
• ½ cup light cream or half-and-half
• Salt and black pepper to taste

Instructions:

1. Season chicken breasts with salt and pepper.
2. Heat olive oil in a skillet over medium-high heat. Sear chicken for 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
3. In the same skillet, add butter and mushrooms. Cook until softened and browned, about 6–8 minutes.
4. Add garlic and sage, cooking for 1 minute.
5. Deglaze the pan with chicken broth, scraping up any browned bits. Stir in cream and simmer for 3–4 minutes until slightly thickened.
6. Return chicken to the skillet, spooning sauce over the top. Cook for 2–3 minutes to reheat.
7. Serve hot with roasted vegetables, rice, or mashed potatoes.

This sage and mushroom chicken skillet is a protein-packed, comforting fall dinner.

The earthy mushrooms and aromatic sage elevate a simple chicken dish into a seasonal favorite.

Balsamic Glazed Chicken with Roasted Figs

This autumn-inspired chicken dish pairs the richness of protein-packed chicken thighs with the natural sweetness of roasted figs and a tangy balsamic glaze.

It’s elegant enough for entertaining yet simple enough for a weeknight dinner.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 2 tablespoons olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried thyme
• 1 cup fresh figs, halved
• ¼ cup balsamic vinegar
• 2 tablespoons honey
• 2 cloves garlic, minced

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat chicken dry and season with salt, pepper, and thyme.
3. Heat olive oil in an oven-safe skillet over medium-high heat. Sear chicken thighs skin-side down for 5–6 minutes until golden. Flip and cook for 2–3 more minutes.
4. In a small bowl, whisk balsamic vinegar, honey, and garlic.
5. Arrange figs around the chicken in the skillet and pour balsamic glaze over everything.
6. Transfer skillet to the oven and roast for 25–30 minutes, until chicken reaches 165°F (74°C).
7. Spoon pan juices over the chicken before serving.

This balsamic glazed chicken with figs delivers a perfect balance of sweet, savory, and tangy flavors. It’s a high-protein dish that tastes like a celebration of fall.

Spaghetti Squash with Turkey Bolognese

This lightened-up Italian-inspired recipe swaps pasta with roasted spaghetti squash and uses lean ground turkey for a hearty protein boost.

It’s cozy, flavorful, and nutrient-packed, perfect for a fall dinner.

Ingredients:

• 1 large spaghetti squash
• 1 tablespoon olive oil
• Salt and black pepper to taste
• 1 pound lean ground turkey
• 1 onion, diced
• 3 garlic cloves, minced
• 1 carrot, finely chopped
• 1 celery stalk, finely chopped
• 1 can (28 oz) crushed tomatoes
• 1 teaspoon dried oregano
• ½ teaspoon crushed red pepper flakes (optional)
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Cut spaghetti squash in half, scoop out seeds, and drizzle with olive oil, salt, and pepper.
2. Place cut side down on a baking sheet and roast for 40–45 minutes until tender.
3. While squash roasts, heat olive oil in a skillet. Add onion, garlic, carrot, and celery, cooking until softened.
4. Add ground turkey and cook until browned.
5. Stir in crushed tomatoes, oregano, and red pepper flakes. Simmer for 20 minutes, stirring occasionally.
6. When spaghetti squash is done, use a fork to scrape out strands.
7. Top squash “noodles” with turkey Bolognese and fresh basil.

This spaghetti squash with turkey Bolognese is a protein-rich, lower-carb twist on a comfort food classic. It’s hearty, healthy, and full of autumn flavor.

Apple Cider Braised Chicken with Onions and Carrots

This rustic fall dish braises chicken in apple cider, creating a sweet and savory sauce that coats tender chicken and hearty vegetables.

It’s a comforting protein-packed dinner perfect for chilly nights.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 onion, thinly sliced
• 3 carrots, cut into thick slices
• 2 garlic cloves, minced
• 1 cup apple cider
• ½ cup chicken broth
• 1 tablespoon Dijon mustard
• 1 teaspoon fresh thyme leaves

Instructions:

1. Pat chicken dry and season with salt and pepper.
2. Heat olive oil in a large Dutch oven over medium-high heat. Brown chicken thighs on both sides (about 6 minutes per side). Remove and set aside.
3. In the same pot, add onion, carrots, and garlic. Cook until softened.
4. Stir in apple cider, chicken broth, Dijon mustard, and thyme, scraping up any browned bits from the pot.
5. Return chicken to the pot, cover, and reduce heat to low. Simmer for 30–35 minutes until chicken is cooked through and tender.
6. Serve with mashed potatoes or crusty bread to soak up the sauce.

Apple cider braised chicken is a rustic, protein-rich fall recipe with layers of sweetness and savory depth.

It’s the perfect family-style meal for cozy autumn evenings.

Pumpkin Ricotta Stuffed Shells with Ground Turkey

This hearty fall pasta bake combines protein-packed ground turkey with creamy ricotta and pumpkin filling, stuffed into pasta shells and topped with marinara.

It’s a comforting, high-protein dish perfect for cool autumn evenings.

Ingredients:

• 20 jumbo pasta shells
• 1 pound lean ground turkey
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 cup pumpkin puree
• 1 cup ricotta cheese
• ½ cup grated Parmesan cheese
• 1 teaspoon dried sage
• 1 teaspoon ground nutmeg
• Salt and black pepper to taste
• 3 cups marinara sauce
• 1 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C). Cook pasta shells until al dente, then drain and set aside.
2. In a skillet, heat olive oil. Add onion, garlic, and ground turkey. Cook until turkey is browned and fully cooked. Remove from heat.
3. In a bowl, mix pumpkin puree, ricotta, Parmesan, sage, nutmeg, salt, and pepper. Stir in the cooked turkey mixture.
4. Spread 1 cup marinara sauce on the bottom of a baking dish.
5. Stuff each pasta shell with the pumpkin-turkey mixture and place into the dish.
6. Top with remaining marinara and mozzarella cheese.
7. Bake uncovered for 25–30 minutes until bubbly and golden.

These pumpkin ricotta stuffed shells with turkey are creamy, flavorful, and protein-rich.

They’re a delicious fusion of comfort food and seasonal fall ingredients.

Autumn Beef and Barley Soup

A hearty and nourishing soup featuring tender beef chunks, nutty barley, and fall vegetables simmered in a savory broth.

This high-protein, fiber-rich dish is perfect for warming up on crisp autumn days.

Ingredients:

• 1 pound beef stew meat, cut into cubes
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 cup pearl barley, rinsed
• 6 cups beef broth
• 1 bay leaf
• 1 teaspoon thyme
• 1 cup butternut squash, cubed
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Brown beef cubes on all sides, then remove and set aside.
2. In the same pot, sauté onion, carrots, celery, and garlic until softened.
3. Stir in barley, beef broth, bay leaf, thyme, and the browned beef. Bring to a boil.
4. Reduce heat to low, cover, and simmer for 45 minutes.
5. Add butternut squash and continue cooking for 20–25 minutes, until barley and squash are tender.
6. Season with salt and pepper before serving.

This beef and barley soup is a filling, protein-packed recipe that delivers deep comfort and nutrition in every spoonful—ideal for cozy fall nights.

Cranberry Almond Chicken Salad

A light yet protein-rich recipe, this autumn chicken salad features shredded chicken, crunchy almonds, and tart dried cranberries tossed in a creamy yogurt dressing.

It’s perfect for meal prep, sandwiches, or as a fall lunch bowl.

Ingredients:

• 3 cups cooked chicken breast, shredded
• ½ cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• ½ cup dried cranberries
• ½ cup sliced almonds, toasted
• 2 celery stalks, diced
• 2 green onions, sliced
• Salt and black pepper to taste

Instructions:

1. In a large bowl, whisk together Greek yogurt, mayonnaise, honey, Dijon mustard, salt, and pepper until smooth.
2. Add shredded chicken, cranberries, almonds, celery, and green onions. Toss until well coated.
3. Taste and adjust seasoning if needed.
4. Chill in the refrigerator for at least 30 minutes before serving.
5. Serve in sandwiches, lettuce wraps, or over mixed greens.

This cranberry almond chicken salad is a protein-packed yet refreshing fall dish.

Sweet cranberries, crunchy almonds, and creamy dressing make it both satisfying and versatile.

Butternut Squash and Black Bean Turkey Enchiladas

These enchiladas combine lean ground turkey with roasted butternut squash and protein-packed black beans, all wrapped in tortillas and baked with enchilada sauce and cheese.

A fall twist on a Mexican classic, this dish is hearty and full of flavor.

Ingredients:

• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cups roasted butternut squash cubes
• 1 can (15 oz) black beans, rinsed and drained
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and black pepper to taste
• 8 flour tortillas
• 2 cups red enchilada sauce
• 1½ cups shredded cheddar or Monterey Jack cheese
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 9×13 baking dish.
2. In a skillet, heat olive oil over medium heat. Add ground turkey and cook until browned.
3. Stir in onion, garlic, roasted butternut squash, and black beans. Season with cumin, chili powder, salt, and pepper.
4. Spread a spoonful of enchilada sauce at the bottom of the baking dish.
5. Fill each tortilla with the turkey mixture, roll it up, and place seam-side down in the dish.
6. Pour remaining enchilada sauce over the tortillas and sprinkle with cheese.
7. Bake uncovered for 25 minutes until bubbly and golden.
8. Garnish with cilantro before serving.

These fall-inspired enchiladas are protein-packed and satisfying, with the sweetness of butternut squash balancing the hearty turkey and beans.

A perfect comfort food for chilly evenings

Maple Mustard Glazed Salmon with Brussels Sprouts

This sheet-pan dinner brings together omega-3 rich salmon and crispy Brussels sprouts, coated in a maple-mustard glaze that caramelizes beautifully in the oven.

It’s simple, nutrient-dense, and full of autumn character.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 pound Brussels sprouts, halved
• 3 tablespoons olive oil
• 3 tablespoons pure maple syrup
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 2 garlic cloves, minced
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a small bowl, whisk together maple syrup, Dijon mustard, apple cider vinegar, garlic, salt, and pepper.
3. Toss Brussels sprouts with half of the glaze and 2 tablespoons olive oil. Spread on the baking sheet. Roast for 15 minutes.
4. Remove from oven and nestle salmon fillets among the sprouts. Brush salmon with remaining glaze.
5. Return to oven and roast for another 15 minutes, until salmon flakes easily and Brussels sprouts are caramelized.
6. Serve hot, drizzled with any extra pan glaze.

This maple mustard salmon with Brussels sprouts is a quick and flavorful protein-rich meal that highlights fall flavors in a healthy way.

Savory Pumpkin and White Bean Turkey Burgers

A seasonal twist on classic burgers, these protein-packed patties combine lean turkey, pumpkin puree, and white beans for a moist, flavorful, and nutritious fall meal.

Served with a spiced yogurt sauce, they’re a wholesome autumn favorite.

Ingredients:

• 1 pound lean ground turkey
• ½ cup pumpkin puree
• 1 can (15 oz) white beans, mashed
• 1 egg
• ½ cup breadcrumbs
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground sage
• Salt and black pepper to taste
• 1 tablespoon olive oil

For the yogurt sauce:

• ½ cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon honey
• ½ teaspoon cinnamon

Instructions:

1. In a large bowl, mix ground turkey, pumpkin puree, mashed white beans, egg, breadcrumbs, garlic, paprika, sage, salt, and pepper.
2. Form mixture into 6 patties.
3. Heat olive oil in a skillet over medium heat. Cook patties for 5–6 minutes per side until golden and cooked through (165°F / 74°C).
4. Meanwhile, whisk together yogurt, lemon juice, honey, and cinnamon for the sauce.
5. Serve burgers on buns or lettuce wraps with a dollop of the yogurt sauce.

These pumpkin and white bean turkey burgers are moist, flavorful, and protein-packed.

They’re a seasonal spin on burgers that fit perfectly into cozy fall meals.

Roasted Chicken with Chestnut and Wild Rice Stuffing

This festive autumn recipe pairs juicy roasted chicken with a hearty stuffing made from chestnuts, wild rice, and fresh herbs.

Packed with protein and fiber, it’s a wholesome dish that captures the cozy, rustic flavors of fall.

Ingredients:

• 1 whole chicken (about 4 lbs)
• 3 tablespoons olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon paprika
• 2 cups cooked wild rice
• 1 cup roasted chestnuts, chopped
• 1 onion, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh thyme leaves
• ½ cup chicken broth

Instructions:

1. Preheat oven to 375°F (190°C). Pat chicken dry and rub with olive oil, salt, pepper, and paprika.
2. In a skillet, sauté onion, celery, and garlic until softened. Stir in wild rice, chestnuts, thyme, and chicken broth. Cook for 3–4 minutes.
3. Stuff the chicken cavity with the rice mixture and tie legs with kitchen twine.
4. Place chicken in a roasting pan and roast for 1½ to 2 hours, or until internal temperature reaches 165°F (74°C).
5. Let rest 10 minutes before carving. Serve with extra wild rice stuffing.

This roasted chicken with chestnut and wild rice stuffing is hearty, protein-rich, and full of earthy fall flavors. It makes an excellent centerpiece for seasonal family dinners.

Sweet Potato and Kale Frittata with Goat Cheese

This high-protein frittata is made with eggs, roasted sweet potatoes, and kale, then topped with creamy goat cheese.

It’s a versatile fall dish that works for breakfast, lunch, or dinner.

Ingredients:

• 8 large eggs
• ½ cup milk
• 1 large sweet potato, roasted and cubed
• 2 cups kale, chopped
• 1 onion, thinly sliced
• 2 tablespoons olive oil
• ½ cup goat cheese, crumbled
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, heat olive oil and sauté onion until soft. Add kale and cook until wilted.
3. In a bowl, whisk eggs, milk, salt, and pepper. Stir in roasted sweet potato.
4. Pour egg mixture into the skillet and cook for 2 minutes without stirring.
5. Sprinkle goat cheese on top, then transfer skillet to oven.
6. Bake for 20–25 minutes, or until eggs are set and golden.
7. Slice and serve warm.

This sweet potato and kale frittata is a nutrient-dense, protein-packed recipe that’s perfect for fall mornings or light dinners.

The goat cheese adds creamy richness to every bite.

Pear and Walnut Pork Tenderloin

This elegant pork tenderloin is roasted with pears, walnuts, and a light honey-mustard glaze.

It’s high in protein, beautifully balanced, and perfect for a cozy fall dinner.

Ingredients:

• 2 pork tenderloins (about 1 lb each)
• 2 tablespoons olive oil
• 2 ripe pears, sliced
• ½ cup walnuts, roughly chopped
• 2 tablespoons honey
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Season pork with salt, pepper, and thyme.
2. Heat olive oil in a skillet over medium-high heat. Sear tenderloins on all sides until golden brown.
3. Place pork in a baking dish and surround with pears and walnuts.
4. In a small bowl, whisk honey, Dijon mustard, vinegar, and garlic. Pour over pork.
5. Roast for 20–25 minutes, until internal temperature reaches 145°F (63°C).
6. Let rest for 5 minutes before slicing. Serve with roasted pears and walnuts.

This pear and walnut pork tenderloin is sweet, savory, and satisfying. The protein-rich pork paired with seasonal pears and crunchy walnuts makes for a memorable fall dish.