Fuel Your Fall With These 3 Delicious and Nutritious Recipes

By Emily Kho, Contributing Blogger

With the arrival of fall, it's time to celebrate the season with delicious, nutrient-rich recipes that keep you fueled and cozy. 

Whether you’re looking for a quick breakfast, a post-workout snack, or a hearty dinner, these three recipes are perfect for chilly autumn days. 

Let’s dive into a few of our favorite fall-inspired dishes.

Pumpkin Pie Overnight Oats

Start your morning with the warm flavors of pumpkin spice in a convenient, protein-packed breakfast.

The Pumpkin Pie Overnight Oats recipe comes from the Ambitious Kitchen. The recipe makes 1 serving, taking 5 minutes to prep and 4 minutes of rest for a total cook time of 4 hours and 5 minutes.

• ¼ cup (56g) plain nonfat greek yogurt (or use vanilla!)
• ½ cup (120g) unsweetened vanilla almond milk (or any milk)
• ¼ cup (61g) pumpkin puree
• 1-2 tablespoons pure maple syrup
• ½ teaspoon vanilla extract
• ½ cup (48g) rolled oats (gluten free if desired)
• 2 teaspoons chia seeds
• ½ teaspoon pumpkin pie spice

1. In a medium bowl, mix together greek yogurt, almond milk, pumpkin puree, vanilla and 1 tablespoon maple syrup until well combined.
2. Stir in oats, chia seeds and pumpkin pie spice. Taste and add more maple syrup if you want it sweeter. 
3. Pour into a glass jar or container and place in fridge for 4 hours or overnight.

Why It’s Great: This recipe is rich in fiber and protein, making it ideal for a quick breakfast that keeps you satisfied. Plus, the pumpkin puree is a great source of vitamin A, supporting immune health during cooler months.

Fall Harvest Quinoa Salad

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A perfect blend of roasted veggies, hearty quinoa, and a sweet-tangy dressing, this salad is ideal for lunch or as a side dish.

​​The recipe for the Fall Harvest Quinoa Salad comes from The Garden Grazer. It makes a total of 8, 1-cup servings. The recipe requires 20 minutes of prep time and 40 minutes of cook time for a total cook time of 1 hour.

• 4 cups butternut squash, cubed
• 1 cup white quinoa
• 3 cups lacinato kale (about 1/2 bunch)
• 3-4 green onions
• 1/2 cup pecans or walnuts
• 1/2 cup dried cranberries
• For the maple-balsamic dressing:
• 1/3 cup balsamic vinegar
• 3 Tbsp. pure maple syrup
• 1 Tbsp. Dijon mustard
• 1/2 tsp. garlic powder (or 1-2 cloves minced)
• 1 tsp. fresh rosemary, finely chopped
• 1/4 tsp. salt

1. Preheat oven to 400°F (200°C). Line a baking pan with parchment paper and place squash cubes spread out in a single layer. (Add salt & pepper if desired.) 
2. Place in oven and bake for 35-40 minutes, stirring halfway through.
3. Add 1 cup quinoa (rinsed and drained) to a small saucepan with 1.5 cups water or vegetable broth. Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes until fluffy.
4. In a small bowl, combine all dressing ingredients and whisk to combine. Set aside.
5. Thinly chop kale, large stems removed. Place in a large mixing bowl and gently massage to tenderize.
6. Slice green onions and roughly chop pecans (or walnuts). Add to bowl. Then add cranberries, cooked quinoa, and roasted squash.
7. Pour dressing over top and gently toss to combine. Garnish with more cranberries or nuts if desired. Serve immediately or refrigerate for later.

Why It’s Great: This salad is packed with vitamins, minerals, and plant-based protein, making it a nourishing choice after a workout. The sweet and savory flavors blend perfectly for a cozy fall dish.

Apple Pie Protein Smoothie

Enjoy the taste of apple pie in a healthy smoothie that’s perfect for post-workout recovery.

The Apple Pie Protein Smoothie recipe comes from The Seasoned Mom. It makes 1 serving and has a total cook time of 5 minutes.

• ½ apple, diced into small pieces and frozen in advance (there’s no need to peel the apple)
• 1 scoop vanilla protein powder OR 1 (5.3 ounce) container Greek style vanilla yogurt use a plant-based protein powder for a vegan smoothie
• 1/8 teaspoon salt
• ½ cup unsweetened vanilla almond milk OR other milk of choice or more, as needed, to reach desired consistency
• 1-2 cups of ice use more ice for a thicker smoothie
• ¾ teaspoon apple pie spice or substitute with ½ teaspoon cinnamon and ¼ teaspoon nutmeg
• Optional toppings: 1-2 Gingersnap cookies, crushed (or substitute with graham cracker crumbs); whipped cream

1. Combine all ingredients except toppings in a blender and mix until smooth, thick, and creamy. 
2. Garnish with whipped cream and cookie crumbs crumbs and serve immediately!

Why It’s Great: This smoothie combines protein, healthy fats, and fiber to help rebuild muscles after a tough workout. The cinnamon and apple provide a classic fall flavor that’s sure to satisfy your seasonal cravings.

Final Thoughts

These three recipes are perfect for embracing the flavors of fall while staying on track with your fitness goals. 

From the cozy spices in the Pumpkin Pie Overnight Oats to the refreshing Fall Harvest Quinoa Salad and the comforting Apple Cinnamon Protein Smoothie, there’s something here for everyone. 

Whip up these dishes and enjoy the nourishing power of autumn’s best ingredients!