Fall is the perfect time to embrace cozy, flavorful, and satisfying meals that keep you full and energized. Meal prepping during this season can be a game-changer, setting you up for success and making weekday meals much easier. Instead of viewing meal prep as a chore, think of it as an opportunity to create delicious and nutritious dishes that you'll actually look forward to eating.
Why Fall is Ideal for Meal Prep
Autumn offers a bounty of seasonal ingredients that lend themselves perfectly to meal prepping. From hearty squashes and root vegetables to crisp apples and leafy greens, the flavors and textures of fall provide endless inspiration for creating wholesome and delicious meals.
Key Tips for Quick and Efficient Meal Prep
To make meal prepping a breeze, focus on recipes that can be quickly put together and then left to chill, roast, or sauté while you tackle other tasks. Maximizing your "down" time when one meal is cooking or marinating allows you to efficiently prep or cook the next dish.
Fall Meal Prep Recipes to Try
Here are some exciting and healthy fall meal prep ideas to get you started:
1. Maple-Walnut Salmon
This salmon is a meal prep dream, featuring a sweet and nutty maple-walnut topping that gets crispy in the oven and adds a delightful crunch.
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2. Chicken Sausage and Bone Broth Rice Bowls
Enjoy a sweet-and-savory combo with chicken sausage, colorful veggies, and flavorful bone broth rice. This dish is cozy, balanced, and easy to throw together.
3. One-Pan Roasted Sausage and Veggies
This "accidentally healthy" recipe is packed with protein and fiber and requires minimal cleanup, as it's made in one pan.
4. Fall-Inspired Caesar Salad
This nutritious take on a Caesar salad is hearty enough for lunch meal prep and features fall-inspired ingredients.
5. Spicy Butternut Squash Pasta
Add a spicy twist to your fall pasta with roasted butternut squash chunks, flavorful chicken sausage, and plenty of herbs.
6. Pumpkin Apple Muffins
Combine two classic fall flavors in these moist and delicious pumpkin apple muffins. They're perfect for a quick breakfast or snack and can be made gluten-free, dairy-free, and even vegan.
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Ingredients:
- 3/4 cup coconut sugar
- 1/2 cup pumpkin puree
- 1/3 cup nut or oat milk
- 2 large eggs
- 1/4 cup maple syrup
- 3 tbsp melted butter or neutral oil (can use vegan butter)
- 1 + 1/4 cups gluten-free 1:1 baking flour
- 3/4 cup gluten-free rolled oats
- 2 tsp baking powder
- 2 tsp cinnamon
- 1/2 tsp kosher salt
- 1 honey crisp apple, peeled, cored & diced in very small 1/4-inch cubes
7. Cottage Cheese Egg Muffins
These egg muffins are packed with protein thanks to the addition of cottage cheese. They take just 10 minutes to prep and are perfect for a quick and healthy breakfast or snack.
Ingredients:
- 10 large eggs
- 1 + 1/3 cups cottage cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1 cup chopped roasted red peppers
- 1/2 cup shredded cheddar cheese
8. Harvest Bowl
Recreate the popular Harvest Bowl at home with sweet potato, apples, wild rice, chickpeas, and creamy goat cheese. The kale base holds up well for meal prep, ensuring fresh and crisp greens throughout the week.
Ingredients:
- 1 cup dry wild rice, rinsed
- 1 large sweet potato, peeled & diced into 1/2-inch cubes
- 4 packed cups shredded kale + olive oil for coating
- Two 15oz chickpea cans, drained & rinsed
- 1 red apple, cored & diced into 1/2-inch cubes
- 4oz crumbled goat cheese
Balsamic Dressing:
- 1/4 cup balsamic vinegar
- 2 tbsp warm water
- 1 tbsp dijon mustard
- 1 tbsp maple syrup
- 1/2 tsp kosher salt, plus additional to taste
- 1/2 tsp ground black pepper
- 3 tbsp olive oil
9. Creamy Tortellini Soup
This hearty and flavorful soup is packed with protein and is perfect as a meal on its own or served with a sandwich or salad.
Ingredients:
- 1 tbsp olive oil
- 1 lb ground Italian chicken sausage (spicy or sweet)
- 1 yellow onion, diced
- 4 garlic cloves, peeled & minced
- 2 tsp dried basil
- 2 tsp dried oregano
- 1 tsp kosher salt
- 1/2 tsp ground black pepper
- 1/4 tsp red pepper flakes (optional)
- 32oz chicken broth (can sub vegetable broth)
- 15oz cannellini, navy, or great northern beans, drained & rinsed
- 28oz crushed tomatoes
- 16oz fresh tortellini
- 3 packed cups shredded kale
- Optional: nutritional yeast or grated parmesan, for topping
10. Healthy Mac & Cheese
This creamy and savory mac & cheese is a family favorite, packed with protein and a great way to sneak in extra veggies.
11. Creamy Pumpkin Pasta
Embrace all things fall with this creamy pumpkin pasta recipe, perfect for a healthy and comforting weeknight dinner.
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12. Easy Healthy Lasagna
This cheesy, gooey, and creamy lasagna recipe is a family favorite that's been enjoyed for years.
13. Creamy Protein Soup
This soup comes together in just 30 minutes and has 39 grams of protein in each hearty serving.
14. Spicy Southwest Butternut Squash Casserole
This quick and easy casserole is made with simple ingredients and is bursting with flavor, making it a go-to fall dinner for busy families.
15. Pumpkin Curry Soup
This cozy and flavorful soup is perfect as a side dish or a light meal.
16. Butternut Squash Ravioli
Enjoy the warm flavors of garlic, sage, and thyme in this creamy and savory butternut squash ravioli recipe.
17. Gluten-Free Chicken & Dumplings
This recipe offers all the goodness of classic Chicken & Dumplings, but in a gluten-free version.
18. Protein Pasta
This healthy vegetarian meal is packed with protein and features a creamy, savory, and garlicky flavor.
19. Roasted Brussels Sprouts and Kale Salad
This salad features warm roasted Brussels sprouts, chopped kale, and curry quinoa with pomegranate arils, dried cranberries, and almonds, all drizzled and tossed with a lemon dijon dressing.
20. Sweet & Sour Meatballs
This recipe can be made in just 30 minutes, featuring baked meatballs coated in a sweet and tangy sauce and served over rice with veggies.
21. Butternut Squash Gnocchi
This creamy and delicious gnocchi recipe is perfect for a cozy dinner that everyone will love and can easily be made dairy-free.
22. French Onion Chicken Bowls
These savory and satisfying bowls are simple to make and perfect for meal prep or a quick weeknight meal.
23. Garlic Parmesan Chicken Pasta
This creamy, cheesy pasta is made with bow-tie pasta, sage, garlic, and parmesan flavor, topped with chicken and roasted broccoli.
24. Spicy Chicken Ramen
This healthy and easy-to-make ramen is perfect for a weeknight dinner, featuring spicy sriracha chicken, wholesome veggies, and organic ramen noodles.
25. Gluten-Free Chicken Pot Pie Casserole
This savory dish is a lightened-up version of the comforting classic recipe, made with wholesome carrots, celery, mushrooms, and cooked chicken.
26. Roasted Sweet Potato and Black Bean Salad
This salad features fresh spinach, hearty quinoa, roasted sweet potatoes, flavorful black beans, creamy avocado, and a lemon tahini dressing.
27. Roasted Brussels Sprouts and Sweet Potato Salad
This salad is made with roasted brussels sprouts, carrots, sweet potatoes, fresh greens, brown rice, quinoa, and pepitas, all topped with a creamy chili dressing.
28. Vegetarian Enchiladas
This easy vegetarian dinner is the ultimate healthy comfort food, featuring whole wheat tortillas filled with black beans, zucchini, bell peppers, and a creamy yogurt enchilada sauce.
29. Chicken Taco Soup
This soup is a bowl full of taco goodness that can be made in just 35 minutes, featuring simple ingredients and a comforting flavor.
30. Turkey Sage Meatballs
These flavorful and healthy meatballs come together quickly and are paired with orzo, kale, and parmesan.
31. Potato Curry
This vegan curry is made with simple ingredients and is perfect for busy weeknights.
32. Cauliflower Pizza Casserole
This low-carb casserole features layers of marinara sauce, veggies, Italian seasoning, pepperoni, and mozzarella, topped with parmesan cheese.
33. Stuffed Sweet Potatoes with Roasted Chickpeas and Broccoli Pesto
These baked sweet potatoes are stuffed with roasted and seasoned chickpeas, then topped with a light, creamy, savory broccoli pesto.
34. Vegan Turmeric Quinoa Power Bowls
These warm, earthy, and spicy bowls are a healthy and quick meal option.
35. Ground Beef & Rice Casserole
This one-pan, gluten-free casserole is easy to throw together and cooks perfectly on the stovetop.
36. Mushroom & Spinach Pasta Bake
This cozy pasta bake is made with sliced mushrooms, chopped spinach, penne pasta, pasta sauce, and mozzarella.
37. Crockpot Vegetable Soup
This soup is loaded with nutrition and flavor, making it a perfect balance of healthy and comforting.
38. Roasted Chickpea Fall Salad
This crisp and hearty salad is made with chopped kale, pepitas, walnuts, pomegranate arils, dried cranberries, and chickpeas roasted with oil, turmeric, cumin, and cinnamon.
39. Vegetarian French Onion Soup
This savory and healthy soup is surprisingly easy to make and packed with protein and fiber.
40. Vegan Pasta Bake
This easy vegan dinner recipe is made with flavorful chopped veggies, protein-filled lentils, tomatoes, marina sauce, and your choice of pasta.
41. Gluten-Free Baked Mac & Cheese
This creamy, cheesy mac & cheese is perfect for any occasion and features a crunchy parmesan breadcrumb topping.
42. Chicken & Rice Stuffed Peppers
These hearty and flavorful stuffed peppers can be put together quickly and baked with cheesy goodness.
43. Spinach & Mushroom Naan Pizza
This pizza recipe is ready in just 20 minutes and is a great way to get a healthy and quick meal on the table.
44. Healthy Cajun Shrimp Gumbo
This savory, spicy, and warm gumbo is perfect for dinner throughout the week.
45. 4-Ingredient Potato Soup
This creamy and savory soup is made with only 4 main ingredients, making it a comforting and wholesome recipe.
46. Taco Pasta Casserole
This casserole combines bold taco flavors with a creamy sauce and pasta for an easy and healthy dinner idea.
47. Easy Fennel Salad
This salad features unique and creative flavors and is hearty enough to be a healthy vegetarian weeknight dinner.