10 Essential, Healthy Fall Recipes That Are Low Calorie, Low Fat, & Taste Great

As Fall rolls in, so does a bunch of in-season food items that not only give us those Fall-time ‘feels’, but can help us to stick-to or easily transition into a healthy diet. The changing of seasons gives us all the perfect opportunity to spice up a tired meal routine or the inspiration to begin fresh and healthy.

From pumpkin to pomegranate, and soups to sweets, there are so many seasonal, star ingredients and recipes to try during Fall.

These 10 healthy Fall recipes below will satisfy your Fall-flavor cravings while helping you stick to your healthy routine. So if you were waiting for a sign to start your healthy routine, here’s some inspiration for you to make the changes you’ve been putting off all Summer long.

Start with these healthy Fall recipes and see more than just the seasons transition into something new and exciting.

 

10 healthy Fall recipes to make this season

 

1. Pumpkin Spice Latte Recipe

 

For many of us, Fall seems to get its start when we start seeing and hearing about pumpkin spice lattes. Pumpkin spice lattes are essentially all-that-is-Fall in a caffeine-filled cup. However, caffeine isn’t the only thing you’ll find in your typical pumpkin spice latte… many store-bought brews are filled with white table sugar, fat-filled dairy, and preservatives. Your average pumpkin spice latte can range from 210 calories to 470 calories or more.

In this low-calorie, low-carb healthy, Fall recipe, you get all the good Fall-time feels and flavors of a pumpkin spice latte without scary ingredients and calorie count.

Low-Calorie Pumpkin Spice Latte:

Servings: 1 | Calories: 49 | Protein: 2 grams | Carbs: 4 grams | Fat: 3 grams

INGREDIENTS:

• 1 cup unsweetened almond milk
• 1 cup coffee
• 1 tsp pumpkin pie spice
• 1 dropperful vanilla crème stevia
• 1 tbsp canned pumpkin
• 1 tbsp coconut oil (optional, not included in calorie count)

INSTRUCTIONS:

1. Heat almond milk in saucepan or microwave until hot
2. Transfer into Magic Bullet or blender cup
3. Add all other ingredients
4. Pulse for 5-10 seconds until combined and frothy

Is pumpkin good for weight loss?

Pumpkin Nutrition (per cup):

• Calories: 137
• Protein: 3 grams
• Carbs: 19 grams
• Fiber: 7 grams
• Fat: 7 grams

Pumpkin is a great addition to a healthy weight loss routine as it is nutrient dense with vitamins and minerals that help support healthy body function including a healthy metabolism. Additionally its fiber content helps to slow the absorption of sugars into the blood stream resulting in more steady blood sugar levels, keeping you satiated longer and helping to lower risk of insulin resistance which is commonly linked to obesity.

 

2. Baked Acorn Squash Recipe

 

Acorn squash named and known for its distinctive shape [like an acorn from an oak tree] is a popular Fall ingredient when looking to whip up a healthy Fall recipe. Like other squash varieties acorn squash has a mildly sweet, nutty, and rich flavor similar to butternut squash, but not as flavorful due to its watery, fibrous flesh. Like other squashes, including pumpkin, acorn squash is rich in nutrients like vitamin c, potassium, vitamin b6 (pyridoxine), magnesium and more.

Often, squash dishes are enhanced with extra calories from dairy, oils, sugars, etc. Most squash varieties on their own are fairly low-calorie & nutrient packed, so why compromise a good thing? This acorn squash recipe is a healthier, low-calorie dish to add to your go-to healthy Fall recipes list this season.

Baked Acorn Squash:

Calories: 273 | Protein: 4 grams | Carbs: 45grams | Fat: 12 grams

INGREDIENTS:

• 1 acorn squash
• 1 tbsp butter, grass-fed
• Pumpkin pie seasoning, to taste
• Sweet Leaf liquid stevia

INSTRUCTIONS:

1. Preheat oven to 350 degrees
2. Cut acorn squash in half and remove seeds
3. Place squash in a baking dish in 1″ water, skin side up
4. Bake 40 minutes or until tender
5. Remove from oven
6. Sprinkle with pumpkin pie seasoning blend
7. Place 1/2 tbsp of butter in each half with 5-10 drops of SweetLeaf liquid stevia, to taste
8. Bake for another 10 minutes, skin side down.
9. Remove from oven & serve while hot

Is acorn squash good for weight loss?

Acorn Squash Nutrition (per cup, cooked and mashed):

• Calories: 115
• Protein: 2.3 grams
• Carbs: 30 grams
• Fiber: 9 grams
• Fat: 0 grams

Acorn squash like pumpkin is a great ingredient to add to your healthy Fall recipe meal routine. One cup provides around 30% of your daily recommended amount of vitamin c.

Studies have shown that higher levels of vitamin c are linked with lower body mass index (BMI) and this may be due to vitamin c’s ability to help with iron absorption in the body. If vitamin c is low and iron is not being absorbed optimally, this may lead to iron deficiency, and low iron levels leads to low energy levels meaning slowed energy output, slowed metabolism, slowed fat mass loss.

 

3. “Cheesy” Mashed Cauliflower Recipe

 

Cauliflower is yet another healthy Fall food full of vitamins, minerals, and a super low-calorie staple for any season really. It might be one of the most versatile healthy foods trending to date. Not only can you make a great low-calorie, low-carb, mock mashed “potato” recipe like the one below, but you can do all sorts of things with cauliflower. You can mash it, blend it up into a light soup, turn it into cauliflower wraps, enjoy a cauliflower steak, or even turn cauliflower into low-carb tots.

Cauliflower comes from the same group as broccoli, the cruciferous veggies. It contains sulforaphane which is what gives this group of vegetables their distinct sulfur-y smell. However, cauliflower’s taste can easily be adapted to take on other flavors and spices which is why it’s such a great low-calorie, low-carb option for a healthy fall recipe.

Find the recipe for this quick, healthy “Cheesy” Mashed Cauliflower at Kelly’s Kitchen

Is cauliflower good for weight loss?

Cauliflower Nutrition (per cup, raw and chopped):

• Calories: 27
• Protein: 2 grams
• Carbs: 5 grams
• Fiber: 2 grams
• Fat: 0 grams

Cauliflower is great for weight loss as it’s a very low-calorie, low-fat, low-carb vegetable, containing protein, fiber, and other important nutrients for a healthy diet. Additionally cauliflower contains the compound sulforaphane; a super antioxidant having been shown to help reduce inflammation of the body, manage blood sugar levels, and help reduce fatty acid production.

 

4. Mini Stuffed Cabbage Rolls Recipe

 

When we think of cabbage we think of incorporating warm, hearty, yet healthy dishes that will fill us up on cool Fall days. Cabbage tends to grow better in cooler temps which is why we tend to harvest prior and post hot Summer weather. Cabbage can be shredded, stuffed, sautéed, or used in casseroles and more. Its firm, flexible leaves and flavor make it a versatile Fall ingredient that will provide you with tons of healthy options during your meal planning and preparations.

Find the recipe for this quick, healthy Mini Stuffed Cabbage Rolls at Kelly’s Kitchen

Is cabbage good for weight loss?

Cabbage Nutrition (per cup, raw):

• Calories: 22
• Protein: 1 gram
• Carbs: 5 grams
• Fiber: 2 grams
• Fat: 0 grams

Cabbage is a great food item for weight loss due it its low-calorie count meaning you can fill-up on lots of it without going over your daily calorie count. One huge reason to add this cruciferous vegetable to your healthy Fall foods list is that in just 1 cup, cabbage provides around 85% of your DRI of vitamin k. Vitamin k is fat-soluble vitamin stored in the liver and fatty tissue; its needed for proper blood clotting, bone health, and glucose homeostasis in the body.

 

5. Spicy Mustard Scallops with Swiss Chard

 

Swiss chard, a member of the beet family, is a nutrient packed leafy green with relatively high amounts of protein, fiber and very low in carbs, calories, and fat. As far as healthy Fall foods go, Swiss chard is one to add to your arsenal if you want to lose weight and improve health. Swiss chard is a super healthy ingredient in that one serving provides up to 22% of your DRI of iron and ton more nutrition.

Find the recipe for this quick, healthy Spicy Mustard Scallops with Swiss Chard at Weight Loss Direct’s Community Portal

Is Swiss chard good for weight loss?

Swiss Chard Nutrition (1 cup, chopped)

• Calories: 35
• Protein: 3 grams
• Carbs: 7 grams
• Fiber: 3.7 grams
• Fat: 0 grams

Not only is Swiss chard great for weight loss because its low-calorie, low-carb, and high in iron, but Swiss chard is great for health due to its high levels of vitamin a. One cup of Swiss chard contains about around 60% of your DRI of vitamin a.

Vitamin a is a great antioxidant helping scavenge up free radicals and reducing low-grade inflammation. Studies show that chronic, low-grade inflammation has been linked to metabolic issues and can potentially lead to obesity among other diseases. Additionally, vitamin a helps improve the immune health by strengthening the immune system; it helps by aiding in protein synthesis and/or helping the body recover and rebuild after injury, illness, or physical stress.

6. Vegan Butternut Squash Soup

 

Butternut squash is sweet, nutty, and versatile. As with pumpkin and acorn squash it can be prepared in similar, healthy fashions, but it’s especially delicious when blended into a warm comforting soup to combat cooling temps on a crisp Fall day. Butternut squash is a great Fall ingredient to add to your healthy Fall menu as it is high in multiple antioxidants, contains smaller amounts of multiple b vitamins, low-calorie, and high in fiber. Get your healthy fall soup fix with this low-calorie, low-carb recipe below.

Vegan Butternut Squash Soup:

Servings: 4 | Calories: 61 | Protein: 1 grams | Carbs: 15 grams | Fat: 0 grams

INGREDIENTS:

• 1/2 medium butternut squash 2 to 3 pounds, halved lengthwise, seeds and stringy fibers removed
• 1/2 cup water
• 1/2 small onion yellow or white
• 1 medium carrot cut into 3-4 pieces
• 1 medium celery stalk cut into 3-4 pieces
• 2 cloves garlic peeled
• 1/2 tsp salt to taste, optional
• 1/2 tsp thyme
• 1/4 tsp pepper
• 5 cups vegetable broth

INSTRUCTIONS:

1. Preheat oven to 400 degrees. Place squash, cut side down, in a large baking dish. Place the carrots, celery, onion and garlic around the squash. Add 1 cup of water and place in the oven. Roast for 1 and 15 minutes or until the squash is very tender
2. Let the vegetables cool about 20 minutes then peel the squash
3. Puree the vegetables in a blender or in a large pot using an immersion blender. If using a blender you may need to do this in 2-3 batches
4. Pour blended vegetables in a soup pot. Add the salt, thyme, pepper and broth. Simmer until everything is heated through, about another 10 minutes. You may want to add more broth depending on whether you prefer a thicker or thinner soup

Is butternut squash good for weight loss?

Butternut Squash Nutrition (1 cup, 205 g)

• Calories: 82
• Protein: 2 grams
• Carbs: 22 grams
• Fiber: 7 grams
• Fat: 0 grams

Butternut squash is another great ingredient for healthy Fall recipes. As with other winter squashes, butternut squash is packed with nutrients and especially high in antioxidants vitamin a and vitamin c which are great for healthy weight loss.

Butternut squash also includes multiple different b vitamins which are essential for energy conversion and metabolism.

Last but not least, this squash includes tons of fiber per serving. Studies have shown that increased fiber intake promotes weight loss possibly due to its ability to steady blood sugar levels and increase the feeling of fullness.

 

7. Ginger Cumin Green Beans Recipe

 

Like the other foods and recipes in this list, green beans are in season during the Fall-time too. Green beans are a great addition to a healthy menu no matter the season, but when you spice them up with ginger and cumin you elevate your basic beans to a new level. If you’ve never dashed your green beans with these spices, give it a try by adding this savory, healthy Fall recipe to your list and see how experimenting with new flavor combinations can help you stick to your healthy diet.

P.S. this one is super simple and quick when you’re short on time after work.

Ginger Cumin Green Beans:

Servings: 1 | Calories: 80 | Protein: 6 grams | Carbs: 17 grams | Fat: 0 grams

INGREDIENTS:

• 8 oz green beans
• 2 tsp Bragg’s liquid Aminos
• 1/4 tsp cumin
• 1/2 tsp ginger
• pink salt and pepper, to taste

INSTRUCTIONS:

• Steam green beans until desired consistency is reached
• Remove from heat and stir in liquid Aminos and spices

Are green beans good for weight loss?

Green Beans Nutrition ( 1 cup, 129 g)

• Calories: 31
• Protein: 1.3 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Fat: 0 grams

When it comes to protein/carb ratio, green beans are an ideal vegetable to add into a healthy weight loss routine. While other vegetables and ingredients on this list might offer higher amounts of protein per cup they too come with a higher carb count. Green beens are low calorie and really offer a great bang for your buck when it comes to getting your protein in, keeping carbs low, and hitting fiber intake – all great for weight loss.

 

8. Mushrooms with Spicy Garlic Sauce Recipe

 

Sometimes the only thing that hits the spot when you’re craving something hearty and savory [and don’t feel like red meat] is a good ‘beefy’ mushroom dish. Mushrooms are another low calorie, low carb, high protein ingredient to add to your healthy Fall foods list. They’re great in soups, stews, or as the main star ingredient – they’re super nutritious. If you’re looking for a healthy Fall recipe with a little more bite, try out this earthy, low-calorie, super high protein, spicy mushroom dish.

Mushrooms with Spicy Garlic Sauce:

Servings: 1 | Calories: 55 | Protein: 8 grams | Carbs: 8 grams | Fat: 1 grams

INGREDIENTS:

• 8 oz mushrooms quartered
• 1 tbsp Simple Girl Carolina Style BBQ Sauce
• 1 tsp yellow mustard
• 1 tsp minced garlic
• 1/2 tsp Bragg’s liquid Aminos
• water

INSTRUCTIONS:

• Heat enough water to cover entire skillet over medium-high heat
• Add mushroom and garlic then cover and cook until mushrooms are soft
• Remove mushrooms with slotted spoon and set aside
• Stir BBQ sauce, mustard, and liquid aminos in remaining liquid in skillet
• Allow to simmer, stirring occasionally, until liquid is reduced to sauce consistency
• Spoon sauce over mushrooms

Are mushrooms good for weight loss?

Apple Nutrition (100g)

• Calories: 22
• Protein: 3 grams
• Carbs: 3 grams
• Fiber: 1 grams
• Fat: 0 grams

Mushrooms are an ideal food item for weight loss. With a savory, umami flavor profile they can easily be substituted for red meats while still helping you hit your daily macros. Nutritionally speaking, mushrooms are perfect due to their low calorie count, high protein, low carbs, and virtually zero grams of fat. You can healthily ‘beef-up’ soups, stews, sandwiches, and more with a handful of mushrooms while sticking to a healthy routine. Mushrooms are rich in other nutrients like the antioxidant selenium. Selenium is essential for proper thyroid function; the thyroid is the main regulator of metabolizing foods into energy in our bodies.

 

9. Apple Cinnamon Fritters Recipe

 

Fall-time is when apples are in season for most regions in the U.S. so why not take advantage of the healthy benefits they provide when they’re at their peak in flavor and abundance. There are so many apple varieties to choose from [2,500 in the U.S. alone] each with their own unique colors and differences in flavor. It’s easy to keep your healthy routine exciting when you incorporate apples into your healthy Fall menu. Healthy apple recipes can range from healthy homemade apple sauce to apple chips to apple cake. Take your pickings, but we suggest this healthy, low calorie, low-carb, apple cinnamon fritters recipe below.

Healthy, Apple Cinnamon Fritters: 

Servings: 4 | Calories: 204 | Protein: 11 grams | Carbs: 9 grams | Fat: 15 grams

INGREDIENTS:

• 1 cup red apples, juice squeezed out, firmly packed roughly 3 small red apples
• 5 eggs
• 1/3 cup unsweetened almond milk, coconut milk or other milk of choice
• 2/3 cup almond flour
• 1/2 tsp ground cinnamon
• 1 tbsp powdered stevia
• coconut oil for frying

INSTRUCTIONS:

1. Place the grated apples, eggs, milk, almond flour, cinnamon and stevia into a mixing bowl and combine well using a fork
2. Heat some coconut oil in a frying pan on medium heat
3. Add two heaped tablespoons of the apple fritter batter together to make one fritter
4. Add as many fritters to the frying pan as possible
5. Cook for 4-5 minutes then flip over
6. Cook for another 1-2 minutes or until the fritter has cooked through
7. Remove from the pan and repeat with the remaining batter

Are apples good for weight loss?

Apple Nutrition (1 medium 3″ dia)(182 g)

• Calories: 95
• Protein: 0 grams
• Carbs: 25 grams
• Fiber: 4 grams
• Fat: 0 grams

While snacking on apples each and every day might not be ideal when focusing on a low-carb diet, they’re still good for overall health and weight loss as they do not cause huge spikes in blood sugar levels. Due to their high fiber and high water content [about 86% water] they help with gut health, they help you feel fuller for longer, and help with hydration levels – all of which are important factors towards achieving weight loss goals. Sing the sweet praises of Fall recipes when you add apples to your healthy Fall ingredients list.

10. Goji Pomegranate Orange Smoothie

 

A healthy, sweet smoothie to wrap up a healthy Fall meal, what could be better? While goji berries and oranges are super nutritious and a great addition to make this super food smoothie, we’re zeroing in on the pomegranate. Pomegranates are those deep purple, red round fruits with white membrane securing juicy red, ,fleshy, edible seeds.

In the U.S. pomegranates are in season for only a short period of time from end of September to November. So Fall-time is the prime season for finding a ripe fruit. Pomegranate can be sprinkled onto shredded Brussels sprout salads with goat cheese, eaten on their own, or blended up like in this smoothie recipe below. They’re easy to incorporate into your healthy Fall dishes and desserts and are packed with nutrition.

Find the recipe for this quick, healthy Goji Pomegranate Orange Smoothie at Begin With Nutrition 

Are pomegranates good for weight loss?

Pomegranate Nutrition (1 fruit)

• Calories: 234
• Protein: 5 grams
• Carbs: 52 grams
• Fiber: 11 grams
• Fat: 3 grams

Like some of the other Fall foods on this list, pomegranate provides a decent amount of vitamin c – around 32% of your DRI from just one fruit. it also includes antioxidants to help fight inflammation as well as a great deal of fiber, all of which we understand to be helpful nutrients for weight loss.

Additionally, pomegranate contain nitrates which help dilate blood vessels and improve blood flow throughout the body. By including pomegranate into your healthy routine, especially prior to a workout, you may find yourself having better performance and recovery of which can ultimately help you achieve your weight loss goals.

 

Takeaway

There are many healthy Fall ingredients and recipes you can try this season to help transition into healthier habits or to help avoid the boredom that can come with a weight loss routine. These seasonal recipes listed above are great for weight loss as they’re packed full with nutrition, low in calories, and can help you still enjoy the changing of seasons without feeling like you’re missing out. Try something new for a change this Fall you’ll love how it makes you feel.