As the weather cools and the leaves turn golden, fall brings a bounty of nutrient-rich foods that are both comforting and good for your health. Seasonal produce like pumpkins, squash, sweet potatoes, apples, Brussels sprouts, and pears are not only delicious but also packed with vitamins, fiber, and antioxidants. Eating with the season can help boost immunity, maintain energy, and support weight management—all while enjoying flavors that feel like autumn.

Below are five easy, low-calorie recipes featuring fall’s healthiest ingredients. Each is designed to be simple, satisfying, and waistline-friendly.

1. Roasted Brussels Sprouts with Balsamic Glaze

Ingredients (serves 4):

• 1 lb Brussels sprouts, trimmed and halved
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper.
3. Spread evenly on a baking sheet.
4. Roast for 20–25 minutes, flipping halfway until golden brown.
5. Drizzle with balsamic vinegar (and honey, if using) before serving.

Nutrition (per serving): ~90 calories, 3g protein, 12g carbs, 4g fat, 4g fiber.

2. Pumpkin Apple Soup

Ingredients (serves 6):

• 1 tbsp olive oil
• 1 onion, chopped
• 2 apples, peeled and diced
• 3 cups pumpkin puree (fresh or canned, unsweetened)
• 4 cups low-sodium vegetable broth
• 1 tsp cinnamon
• ½ tsp nutmeg
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until soft.
2. Stir in apples, pumpkin, broth, and spices. Bring to a boil.
3. Reduce heat and simmer 20 minutes.
4. Puree soup using an immersion blender until smooth.
5. Taste and adjust seasoning.

Nutrition (per serving): ~120 calories, 2g protein, 25g carbs, 3g fat, 5g fiber.

3. Cinnamon-Roasted Butternut Squash

Ingredients (serves 4):

• 1 medium butternut squash, peeled and cubed
• 1 tbsp olive oil
• 1 tsp cinnamon
• ½ tsp smoked paprika (optional)
• Salt to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss squash cubes with olive oil, cinnamon, paprika, and salt.
3. Spread evenly on a baking sheet lined with parchment.
4. Roast for 25–30 minutes, stirring once, until tender and caramelized.

Nutrition (per serving): ~100 calories, 2g protein, 23g carbs, 2g fat, 4g fiber.

4. Spiced Pear Overnight Oats

Ingredients (serves 2):

• 1 cup rolled oats
• 1 cup unsweetened almond milk (or milk of choice)
• 1 ripe pear, diced
• 1 tsp chia seeds
• ½ tsp cinnamon
• ¼ tsp vanilla extract
• Optional: drizzle of honey or maple syrup

Instructions:

1. In a jar or bowl, mix oats, almond milk, chia seeds, cinnamon, and vanilla.
2. Stir in diced pear.
3. Cover and refrigerate overnight.
4. In the morning, stir and add sweetener if desired.

Nutrition (per serving): ~220 calories, 7g protein, 40g carbs, 5g fat, 8g fiber.

5. Apple Cider Vinegar Slaw

Ingredients (serves 4):

• 4 cups shredded cabbage
• 1 carrot, grated
• 1 apple, thinly sliced
• Cranberries
• 2 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cabbage, carrot, and apple.
2. In a small bowl, whisk together vinegar, olive oil, mustard, honey, salt, and pepper.
3. Pour dressing over slaw and toss to coat. Top with cranberries (optional).
4. Chill in the fridge for 15 minutes before serving for the best flavor.

Nutrition (per serving): ~110 calories, 2g protein, 14g carbs, 6g fat, 3g fiber.

Why These Fall Foods Are Great for Health

• Pumpkin & Squash: Rich in beta-carotene, they support eye health and immunity.
• Apples & Pears: Packed with fiber, they aid digestion and help manage blood sugar.
• Brussels Sprouts: High in vitamin C, K, and antioxidants that fight inflammation.
• Cabbage & Carrots: Provide vitamins A and C while being low in calories.

Eating seasonal foods ensures freshness, better taste, and more nutrients. These dishes are low in calories yet filling—making them perfect for maintaining a healthy weight while enjoying fall flavors.

Final Thoughts

Healthy eating in the fall doesn’t mean missing out on comfort. With these five simple recipes, you can enjoy warming, flavorful meals that nourish your body and support your wellness goals. Keep experimenting with fall produce, and you’ll discover that healthy food can be both delicious and satisfying.

Read Next:

The Power of Protein: Healthy Eating for Weight Loss

5 Healthy Habits to Start Today

Nourishing the Body and Soul: 5 Healthy Protein Dinner Recipes