Fall has a way of pulling me toward warm, comforting meals. I crave dishes that fill me up with protein but keep carbs in check. The cooler air makes me want cozy flavors and simple prep. This post is my answer to that pull.
Here is why I made it. I want you to have easy, cozy meals when the days get shorter and the kitchen begs for warmth. I know how hard it is to find options that fit a busy life and still feel satisfying. You deserve meals that taste great, fuel your workouts, and stay kind to your carb goals.
Who is this for? If you train, watch carbs, or feed a family on weeknights, this is for you. If you love big flavors with simple steps, you’ll find something you can actually make tonight. This collection is built for real life, not just perfect kitchens.
What you’ll get are 27 high protein, low carb fall recipes that cover soups, skillets, roasts, and casseroles. They lean on seasonal produce like squash, mushrooms, and greens. They are easy to whisk up on a weeknight and great for batch lunches. Each dish aims to satisfy, without heavy carbs slowing you down. And yes, they taste comforting and feel nourishing.
How to use this guide? Start with what fits your time. Pick a recipe with 20 minutes or a slow simmer, and plan a couple for the week. Swap proteins or veggies if you like; the ideas here are flexible. The goal is meals that you can cook once and enjoy again later, with leftovers that reheat well.
Fall meals should feel cozy, not complicated. Give these recipes a try and notice how easy it is to stay on track without sacrificing comfort. If a dish becomes your new go to, tell me in the comments which one. I’m glad to hear what fits your life and your kitchen this season.
1. Savory Pumpkin Soup
You want a warm, protein-packed soup that fits a low-carb fall plan. This Savory Pumpkin Soup delivers that. It’s creamy and satisfying without piling on extra carbs. A handful of roasted pumpkin seeds adds crunch and a true autumn feel. Let’s make a bowl you’ll reach for on chilly nights.
Complete recipe details
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 220 per serving
Nutrition
– Protein: 8g
– Carbs: 15g
– Fats: 14g
Ingredients
– 2 cups pumpkin puree
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 cup coconut milk
– 4 cups vegetable broth
– Salt and pepper to taste
– Roasted pumpkin seeds for garnish
Instructions
1) In a large pot, sauté onions and garlic until soft and fragrant.
2) Add pumpkin puree and vegetable broth; stir to combine.
3) Let the mix simmer for about 20 minutes.
4) Stir in coconut milk, season with salt and pepper, then blend until smooth.
5) Serve hot, topped with roasted pumpkin seeds.
Tips you can use now:
– For richer flavor, use fresh pumpkin puree.
– A pinch of nutmeg or cinnamon gives that extra fall note.
FAQ
Can I make this ahead of time? Yes. It keeps in the fridge for up to three days.
2. Stuffed Acorn Squash
Fall nights call for something cozy that also fits your nutrition goals. If you search for high protein low carb fall recipes, this dish fits. This Stuffed Acorn Squash helps you stay on track while enjoying real comfort. You get a sweet squash shell with a hearty filling of turkey, spinach, and feta.
Here is why it works. You bake the squash once, then finish it with the filling in the oven. The dish stays filling without loading up on extra carbs, and it smells great as it cooks.
Ingredients:
– 2 acorn squashes, halved and seeded
– 1 lb ground turkey
– 2 cups fresh spinach
– 1 cup feta cheese, crumbled
– 1 onion, chopped
– Salt, pepper, and olive oil to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Brush squash halves with olive oil, season with salt and pepper, and roast cut-side down for 25 minutes.
3. In a skillet, sauté onions until translucent, add ground turkey, and cook until browned.
4. Add spinach and feta, cooking until the spinach wilts.
5. Fill the roasted squash halves with the turkey mixture and place on a baking sheet.
6. Bake 10 minutes more until hot and bubbly. Serve warm.
Tip: sprinkle walnuts on top for extra crunch and healthy fats.
3. Creamy Mushroom Risotto
You want a fall dish that feels cozy, packs in protein, and keeps carbs in check. This Creamy Mushroom Risotto uses cauliflower rice so you get the texture you crave without the extra starch. Garlic and herbs flavor the mushrooms, while the cauliflower softens in broth to a smooth, creamy bite. You get comfort and nutrition in one warm bowl.
Recipe Overview
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 300 per serving
Nutrition Information
– Protein: 12g
– Carbs: 10g
– Fats: 22g
Ingredients
– 4 cups cauliflower rice
– 2 cups mushrooms, sliced
– 1 onion, diced
– 2 garlic cloves, minced
– 2 cups vegetable broth
– 1/2 cup parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley for garnish (optional)
Instructions
1. In a pan, heat olive oil. Sauté onions and garlic until they smell good and turn soft.
2. Add mushrooms. Cook until they release their juices and shrink a bit.
3. Stir in cauliflower rice. Pour in vegetable broth gradually and simmer until the cauliflower is tender and creamy.
4. Stir in parmesan cheese. Season with salt and pepper.
5. Serve warm, with a sprinkle of parsley if you like.
Tip: For extra creaminess, blend a small amount of the cauliflower rice and stir it back in.
FAQ
– Can I use frozen cauliflower rice? Yes. Thaw it and drain the extra moisture before cooking.
4. Spicy Sausage and Kale Soup
Feeling cold after a long day? You want a dish that warms you up and fits a low‑carb plan. This Spicy Sausage and Kale Soup brings heat, protein, and comfort in one pot. Sausage gives staying power while kale adds fiber and color. The chili and garlic wake the broth, so dinner is quick and satisfying.
Recipe Overview
– Servings: 6
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 280 per serving
Nutrition Information
– Protein: 20g
– Carbs: 8g
– Fats: 18g
Ingredients
– 1 lb spicy sausage, casings removed
– 4 cups kale, chopped
– 1 onion, diced
– 2 garlic cloves, minced
– 6 cups chicken broth
– 1 tsp chili flakes
– Olive oil and salt to taste
Instructions
1. In a pot, heat olive oil and brown the sausage.
2. Add onion and garlic; cook until soft.
3. Pour in chicken broth and bring to a gentle simmer.
4. Stir in kale and chili flakes; cook until kale wilts.
5. Season with salt and serve hot.
Tip: make it milder by using sweet sausage or fewer chili flakes.
FAQ: How long does this soup last? It keeps in the fridge for up to four days.
5. Apple Cinnamon Chia Pudding
Fall flavors meet fast mornings in this Apple Cinnamon Chia Pudding. You get a high protein, low carb option that still feels like comfort. Chia seeds supply plant protein and healthy fats, while sweet apple and warm cinnamon make it feel like fall. Prep ahead for meal prep so you can grab a ready breakfast or snack on the go.
Complete Recipe Details
Ingredients:
– 1/4 cup chia seeds
– 1 cup almond milk
– 1 apple, diced
– 1 tsp cinnamon
– 1 tbsp maple syrup (optional)
Servings: 2
Prep Time: 10 minutes
Total Time: 10 minutes active, plus chilling
Chill Time: 2 hours or overnight
Instructions:
1. In a bowl, mix chia seeds, almond milk, diced apple, cinnamon, and maple syrup.
2. Stir well and let sit about 10 minutes to thicken.
3. Divide into two serving dishes and refrigerate for at least 2 hours or overnight.
4. Serve cold with extra apple slices and a pinch of cinnamon.
Tips:
– For a creamier texture, blend the almond milk with the chia seeds before mixing in the other ingredients.
– If you skip dairy, coconut milk works well too.
Storage and tweaks:
– Store in airtight jars in the fridge for up to 3 days.
– Add on toppings like chopped nuts or a drizzle of peanut butter for extra crunch.
6. Zucchini Noodles with Pesto and Chicken
Craving a fall dinner that stays light but feels satisfying? This Zucchini Noodles with Pesto and Chicken hits that sweet spot. The zucchini acts like a pale pasta and soaks up the bright pesto. Grilled chicken adds protein to keep you full. You can have this on the table in about 25 minutes, and it tastes fresh with a comforting touch.
Here is why it works: you get a low carb meal that still feels like a real dinner.
Recipe Overview
– Servings: 2
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 350 per serving
Nutrition Information
– Protein: 30g
– Carbs: 8g
– Fats: 20g
Ingredients
– 2 medium zucchinis, spiralized
– 1 cup cooked chicken, shredded
– 1/4 cup basil pesto
– 1 tbsp olive oil
– Salt and pepper to taste
– Optional: parmesan cheese for serving
Instructions
1. Heat the olive oil in a pan. Sauté the zucchini noodles for 2–3 minutes until just tender.
2. Add the shredded chicken and pesto. Stir to heat through and coat everything well.
3. Season with salt and pepper to taste.
4. Serve warm. If you like, top with a little parmesan cheese.
For extra flavor, you can roast the zucchini noodles for a few minutes before tossing with chicken and pesto.
Storage
Keep leftovers in an airtight container in the fridge for up to two days.
Who says comfort food can’t be light? Dive into Zucchini Noodles with Pesto and Chicken for a cozy fall dinner that’s high in protein and low in carbs—deliciousness in every bite!
7. Baked Turkey Meatballs with Spaghetti Squash
Want a big, satisfying meal that stays high in protein but cuts carbs? This baked turkey meatball dish fits fall menus and busy weeks. Lean ground turkey means plenty of protein with less fat. Spaghetti squash acts like noodles, giving you a pasta vibe without the heavy starch. It’s cozy, simple, and friendly to your schedule.
Here is the complete recipe you can make tonight.
Ingredients
– 1 lb ground turkey
– 1 egg
– 1/4 cup grated parmesan cheese
– 1 tsp Italian seasoning
– 1 spaghetti squash
– 1 jar marinara sauce
– Olive oil, salt, and pepper to taste
Instructions
1. Preheat the oven to 375°F (190°C).
2. Cut the spaghetti squash in half, scoop out the seeds, drizzle with olive oil, and roast cut-side down for 30 minutes.
3. In a bowl, mix the turkey, egg, parmesan, Italian seasoning, salt, and pepper. Form the mix into meatballs about the size of a golf ball.
4. Place the meatballs on a lined tray and bake for 20 minutes, until cooked through.
5. Scrape the squash strands with a fork, then spoon on marinara and top with meatballs.
Serving idea: best with extra marinara and a light dusting of parmesan.
8. Butternut Squash and Quinoa Salad
Fall meals should be comforting and easy to pull off. You want something that fills you up but doesn’t keep you stuck in the kitchen. This Butternut Squash and Quinoa Salad nails that balance. Sweet roasted squash meets protein-rich quinoa, while dried cranberries add tang and walnuts give crunch.
Here is the complete recipe you can use today.
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 290 per serving
Nutrition per serving: Protein 10g, Carbs 28g, Fats 14g.
Ingredients
– 1 cup quinoa
– 2 cups butternut squash, cubed
– 1/4 cup dried cranberries
– 1/4 cup walnuts, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions
1. Preheat oven to 400°F (200°C).
2. Toss squash with olive oil, salt, and pepper; roast 20–25 minutes until tender.
3. Rinse quinoa and cook according to package directions.
4. In a large bowl, mix cooked quinoa, roasted squash, cranberries, and walnuts.
5. Drizzle with a balsamic glaze if you like, then serve warm or at room temperature.
Notes
If you have nut allergies, skip walnuts. You can keep this vegetarian by not adding any meat; nuts are optional for texture.
9. Roasted Brussels Sprouts with Bacon
Are you looking for a tasty fall side that stays low in carbs and helps you meet protein goals? This high protein, low carb fall recipe features roasted Brussels sprouts with bacon; here is why it works. Brussels sprouts get crispy in the oven, while bacon adds savory richness. It cooks in about 35 minutes and pairs well with many autumn meals.
Here is why it fits a busy week. It uses simple ingredients you likely have on hand. The flavors come together fast, and you can tweak it to match your taste. It also stays light on carbs while giving you a good protein boost.
Ingredients
– 1 lb Brussels sprouts, trimmed and halved
– 4 slices bacon, chopped
– 1-2 tsp olive oil
– Salt and pepper to taste
– Optional: 1 tsp balsamic vinegar
– Optional: 1 clove garlic, minced
Instructions
1. Preheat oven to 400°F (200°C) and line a rimmed baking sheet for easy cleanup.
2. In a large bowl, toss Brussels sprouts with chopped bacon, a drizzle of olive oil, salt, pepper, and optional garlic.
3. Spread the mixture in a single layer on the sheet. Roast for 20-25 minutes, stirring halfway, until the sprouts are caramelized and the bacon is crisp.
4. If you like a touch of sweetness, drizzle balsamic vinegar in the last 2 minutes of roasting.
5. Remove from oven, taste, adjust seasoning, and serve warm as a satisfying, crisp side dish.
10. Maple Glazed Chicken Thighs
Looking for a cozy fall dish that is easy, high in protein, and low in carbs? This Maple Glazed Chicken Thighs recipe fits the bill. It blends sweet maple with savory soy and garlic. The glaze caramelizes on the outside, giving you a tasty crust. It cooks fast and pairs well with roasted veg or a simple green side. You can have dinner ready in under an hour.
Complete recipe
Ingredients
– 4 chicken thighs, bone-in and skin-on
– 1/4 cup pure maple syrup
– 2 tablespoons soy sauce
– 2 garlic cloves, minced
– Salt and pepper to taste
– Optional: a pinch of smoked paprika or chili flakes for a little heat
Instructions
1. Preheat the oven to 375°F (190°C).
2. In a bowl, whisk maple syrup, soy sauce, garlic, salt, and pepper.
3. Place the chicken thighs in a baking dish and pour the glaze over them, coating evenly.
4. Bake for 25–30 minutes, until the chicken is cooked through and the glaze is bubbling and caramelized.
5. If you like a crisper crust, broil for 2–3 minutes at the end.
6. Rest for a few minutes, then serve with your favorite roasted vegetables or a fresh salad.
Nutrition
– Protein: about 25 g per serving
– Carbs: about 8 g per serving
– Fat: about 24 g per serving
– Calories: roughly 360 per serving
Next steps: pair with broccoli roasted with a touch of olive oil for a complete fall-friendly plate.
11. Pumpkin Spice Protein Smoothie
You want a fast, healthy start for fall. A pumpkin spice protein smoothie fits that need. It blends pumpkin with creamy yogurt and a kiss of spice. It tastes like autumn and keeps you full until lunch.
Ingredients
– 1 cup pumpkin puree
– 1 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 frozen banana
– 1 tsp pumpkin spice
– 1 scoop vanilla protein powder (optional)
– Ice cubes
Instructions
1. Put pumpkin, yogurt, almond milk, banana, pumpkin spice, and protein powder in a blender.
2. Blend until smooth and creamy.
3. If you want it sweeter, add a little honey or maple syrup.
4. Add ice and blend again until thick and frosty.
5. Pour into two glasses and serve at once.
Nutrition information
– Servings: 2
– Calories per serving: 250
– Protein: 20g
– Carbs: 30g
– Fats: 6g
Tip: For extra protein, stir in a small scoop of your favorite powder after blending. Your smoothie stays rich and satisfying all morning.
12. Cauliflower and Cheese Bake
Want a warm, filling dish that fits a low carb plan? This cauliflower and cheese bake makes fall meals feel cozy and satisfying. It blends a creamy cheese sauce with roasted cauliflower so every bite is rich but light. You get fiber and nutrients without heavy carbs, and the dish works as a side or a meatless main.
Here is the complete recipe you can try this week.
Ingredients
– 1 large head cauliflower, cut into florets
– 1 cup cheddar cheese, shredded
– 1/2 cup cream
– 1 egg
– Salt and pepper to taste
– Optional: 1/4 cup breadcrumbs for topping
Instructions
1) Preheat oven to 375°F (190°C).
2) Steam cauliflower florets until tender but not mushy.
3) In a bowl, whisk cheddar cheese, cream, egg, salt, and pepper.
4) Stir the cauliflower with the cheese mixture until evenly coated.
5) Transfer to a baking dish. Top with breadcrumbs if you want extra crunch.
6) Bake for 25–30 minutes until bubbly and golden on top.
7) Serve hot as a comforting side or a meatless main.
Tip: this crisp topping adds texture, but you can skip it for a smoother finish. Leftovers reheat well for quick lunches.
13. Eggplant Parmesan
Craving a fall supper that is filling but light on carbs? This Eggplant Parmesan uses roasted slices instead of pasta so you stay on track. The marinara brings bright tomato flavor and the cheese gives a cozy melt. It stacks up as a comforting, high protein option you can make ahead.
Recipe overview
– Servings: 4
– Prep Time: 20 minutes
– Cook Time: 45 minutes
– Total Time: 1 hour 5 minutes
– Calories: 300 per serving
– Protein: 15 g
– Carbs: 18 g
– Fats: 20 g
Ingredients
– 2 large eggplants, sliced into rounds
– 2 cups marinara sauce
– 1 cup mozzarella cheese, shredded
– 1/2 cup parmesan cheese, grated
– Olive oil
– Salt and pepper
– Fresh basil for garnish (optional)
Instructions
1. Preheat the oven to 375°F (190°C).
2. Brush eggplant slices with olive oil, then season with salt and pepper. Roast for 30 minutes until soft and lightly browned.
3. In a baking dish, layer eggplant, marinara, and cheeses. Repeat until all ingredients are used.
4. Bake for 15 minutes until cheese is melted and bubbly.
5. Let the dish rest 5 minutes, then garnish with fresh basil and serve.
14. Spinach and Feta Stuffed Chicken Breast
You want a fall dinner that feels special but stays light on carbs. You also want solid protein to stay full. This high-protein, low-carb fall recipe (spinach and feta stuffed chicken breast) delivers flavor and ease. It looks fancy but comes together quickly with simple ingredients you already have.
Here is why it works. The creamy feta and bright spinach give flavor and moisture. The chicken stays lean and satisfying. It pairs well with roasted vegetables or a simple greens salad. And you can bake it while you finish the sides.
Recipe Overview
– Servings: 4
– Prep time: 15 minutes
– Cook time: 30 minutes
– Total time: 45 minutes
– Calories per serving: 320
– Protein: 30g
– Carbs: 5g
– Fat: 20g
Ingredients
– 4 chicken breasts
– 1 cup fresh spinach, chopped
– 1/2 cup feta cheese, crumbled
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix spinach, feta, salt, and pepper.
3. Cut a pocket into each chicken breast and stuff with the spinach mixture.
4. Brush the outside with olive oil and season with salt and pepper.
5. Bake for 30 minutes or until the chicken is cooked through.
6. Serve hot, with a drizzle of extra olive oil if you like.
FAQ
Can I use other cheeses? Goat cheese works nicely too.
15. Sweet Potato and Black Bean Chili
Craving a hearty, protein packed fall meal you can make quickly? This sweet potato and black bean chili fits the bill. Sweet potatoes bring natural sweetness and fiber, while black beans add protein you need. It cooks in one pot, so cleanup stays simple. The spices fill your home with a warm aroma, perfect for cool nights.
Here is the full recipe you can use tonight.
Servings: 6 • Calories about 320 per serving • Protein 10 g • Carbs 50 g • Fat 8 g
Ingredients
– 2 medium sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 medium onion, diced
– 2 garlic cloves, minced
– 1 can diced tomatoes
– 2 cups vegetable broth
– 1 to 2 tsp chili powder
– 1 tsp ground cumin
– Salt and black pepper to taste
– Optional toppings: avocado, lime, cilantro
Instructions
1. In a large pot, heat a little oil and sauté the onion and garlic until soft.
2. Add sweet potatoes, black beans, diced tomatoes, and vegetable broth.
3. Stir in chili powder, cumin, salt, and pepper.
4. Bring to a simmer, cover, and cook 20–25 minutes until the potatoes are tender.
5. Taste and adjust seasoning. Serve warm with optional toppings like avocado, lime, or cilantro.
Warm up with a bowl of Sweet Potato and Black Bean Chili – it’s cozy, nutritious, and packed with protein! Perfect for chilly nights when comfort food meets healthy fuel.
16. Honey Garlic Salmon
Want a fast, high protein, low carb supper that feels like a treat? This Honey Garlic Salmon fits. It bakes in minutes and ends with a glossy glaze. The aroma of honey and garlic fills the kitchen, while the salmon stays tender inside. You get healthy fats in every bite and a meal that satisfies on busy weeknights.
Here is why you should try it
– Low carb, high protein, and simple ingredients.
– Quick to prepare, with a glaze that sticks to every fillet.
– Great with steamed veggies or a crisp salad for a complete dinner.
Next steps provide the full, ready-to-cook recipe you can start tonight.
Ingredients
– 4 salmon fillets
– 1/4 cup honey
– 2 tablespoons soy sauce
– 2 garlic cloves, minced
– Salt and pepper to taste
Steps
1. Preheat the oven to 375°F (190°C).
2. In a bowl, whisk honey, soy sauce, garlic, salt, and pepper.
3. Place salmon fillets in a baking dish and brush with the glaze.
4. Bake for 15 minutes, or until the salmon is cooked through.
5. Optional: broil for 2–3 minutes to deepen the glaze.
6. Serve with steamed vegetables or a simple green salad.
Nutrition
– Calories: about 300 per serving
– Protein: 25 g
– Carbs: 10 g
– Fats: 18 g
17. Garlic Herb Grilled Shrimp
Looking for an easy, high protein dinner that stays low on carbs this fall?
These garlic herb grilled shrimp are quick and packed with bright flavor.
They soak in garlic, herbs, and olive oil, then hit the grill in minutes.
Serve them over greens or with roasted veggies for a satisfying, light meal.
Nutritional snapshot: Protein 25g, Carbs 2g, Fat 10g. Calories 220 per serving.
Ingredients
– 1 lb shrimp, peeled and deveined
– 3 garlic cloves, minced
– 2 tbsp olive oil
– 1 tbsp fresh parsley, chopped
– Salt and pepper to taste
– Optional: pinch red pepper flakes for heat
Instructions
1. In a bowl, mix shrimp, garlic, olive oil, parsley, salt, pepper, and red pepper flakes if using.
2. Marinate for 10 minutes to let flavors cling to the shrimp.
3. Preheat the grill to medium-high. Skewer the shrimp or lay them directly on the grate.
4. Grill 2-3 minutes per side, until the shrimp are pink and opaque.
5. Remove from heat and serve warm on a bed of greens or with roasted vegetables. A squeeze of lemon adds a fresh zing.
18. Cheesy Broccoli and Chicken Casserole
If you want a cozy, high protein weeknight dinner, this Cheesy Broccoli and Chicken Casserole is for you. It pairs tender chicken with broccoli and a creamy cheese sauce to create a filling, low carb meal. The dish is simple to cook and great for leftovers. You get steady protein, fiber from the greens, and a warm, comforting flavor that fits fall meals.
Here’s the complete recipe you can make tonight.
Ingredients
– 2 cups cooked chicken, shredded
– 2 cups broccoli florets
– 1 cup cheddar cheese, shredded
– 1/2 cup cream
– Salt and pepper to taste
– Extra cheddar for topping (optional)
Instructions
1) Preheat oven to 375°F (190°C).
2) In a bowl, mix chicken, broccoli, cheese, cream, salt, and pepper until well combined.
3) Transfer to a greased baking dish and top with extra cheese if you like.
4) Bake 25-30 minutes until hot, bubbly, and the cheese is golden.
5) Let stand 5 minutes before serving.
Tips
– For more flavor, add garlic powder or paprika.
– If you use frozen broccoli, thaw and pat dry before mixing.
– A pinch of onion powder can add depth without overpowering the dish.
A cozy weeknight dinner doesn’t have to be complicated! Enjoy the warm flavors of a high protein low carb fall recipe with this Cheesy Broccoli and Chicken Casserole – a dish that brings comfort and nutrition to your table.
19. Cabbage and Sausage Skillet
You want a quick, hearty fall dish that stays low in carbs and high in protein. This one-pan cabbage and sausage skillet fits that need. Smoky sausage pairs with tender cabbage for a cozy weeknight meal. It’s simple, fast, and full of autumn flavor. Ready in about 30 minutes, you’ll get four servings to share.
Follow this simple recipe below.
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 290 per serving
Ingredients:
– 1 lb smoked sausage, sliced
– 1 small head of cabbage, chopped
– 1 onion, sliced
– 2 garlic cloves, minced
– 1-2 tsp olive oil
– Salt and pepper to taste
– Optional: splash of apple cider vinegar
Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add sausage and cook about 5 minutes until browned.
3. Stir in onion and garlic; cook until soft.
4. Add cabbage and cook about 10 minutes until tender, stirring often.
5. Season with salt, pepper, and a splash of vinegar if you like.
6. Serve hot.
Nutrition:
– Protein: 22 g
– Carbs: 15 g
– Fat: 15 g
FAQ: Can I use turkey sausage? Yes, you can substitute.
20. Veggie-Packed Frittata
Are you after a filling breakfast that stays low in carbs? A veggie-packed frittata checks both boxes. Eggs give you protein; colorful vegetables add fiber and flavor. Use what you have to cut waste and save money.
Here is the plan and the full recipe you can follow in about 30 minutes.
Recipe Overview
– Servings: 6
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 200 per serving
Nutrition Information
– Protein: 15g
– Carbs: 5g
– Fats: 15g
Ingredients
– 6 eggs
– 2 cups mixed vegetables (bell peppers, zucchini, spinach)
– 1/2 cup cheese, shredded
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions
1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk eggs with salt and pepper.
3. In an oven-safe skillet, warm olive oil over medium heat and sauté the vegetables until tender.
4. Pour the egg mixture over the veggies and sprinkle with cheese.
5. Cook on the stovetop for 2–3 minutes, then move the pan to the oven.
6. Bake about 15 minutes until the center is set. Slice into wedges and serve warm.
Tips: You can add herbs like chives or parsley for a bright finish. Leftovers store in an airtight container in the fridge for up to four days.
21. Slow Cooker Beef Stew
Fall nights call for a warm, protein-packed meal that fits a busy schedule.
This slow cooker beef stew does that with minimal effort.
It uses lean beef, sturdy vegetables, and a comforting broth.
You set it in the morning and come home to a ready, nourishing dinner.
Leftovers freeze well for quick lunches.
Here is why this stew works for you.
– Hands off: your cooker does the work while you handle other tasks.
– High protein, moderate carbs: great for steady energy.
– Flexible: swap in root veggies you have on hand.
Recipe at a glance
– Servings: 6
– Prep Time: 15 minutes
– Cook Time: 8 hours
– Total Time: 8 hours 15 minutes
– Calories: 400 per serving
– Protein: 30g, Carbs: 20g, Fats: 15g
Ingredients
– 2 lbs lean beef, cubed
– 4 cups beef broth
– 3 carrots, sliced
– 2 potatoes, cubed
– 1 onion, chopped
– Salt, pepper, and herbs to taste
Instructions
1) In the slow cooker, place all ingredients.
2) Season with salt, pepper, and herbs.
3) Cover and cook on low for 8 hours, until beef is tender.
4) Stir, then serve warm.
Tip: add extra root vegetables for more flavor. FAQ: You can freeze portions for up to three months.
22. Grilled Vegetable Skewers
Fall meals should be bright and easy. These grilled vegetable skewers bring color, crunch, and a touch of smoky flavor. The veggies caramelize on the grill, and their natural sweetness shines. Serve them as a side with chicken or tofu, or enjoy them as a light main.
Recipe Overview
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: 150 per serving
Nutrition Information
– Protein: 5g
– Carbs: 10g
– Fats: 5g
Ingredients
– 2 bell peppers, cubed
– 1 zucchini, sliced
– 1 red onion, cubed
– 1 cup cherry tomatoes
– Olive oil, salt, and pepper to taste
– Optional: dried herbs (oregano or Italian seasoning)
Instructions
1) Preheat the grill to medium-high heat so the skewers cook fast and evenly.
2) In a bowl, toss vegetables with a drizzle of olive oil, salt, pepper, and optional herbs.
3) Thread vegetables onto skewers, leaving a little space between pieces for even cooking.
4) Grill about 10 minutes, turning once or twice, until the veggies are tender and lightly charred.
5) Remove from the heat and serve warm with a favorite dipping sauce or a squeeze of lemon.
Tip: A light brush of lemon-garlic drizzle after grilling adds brightness without adding bulk.
FAQ
– Can I use other vegetables? Yes. Feel free to swap in mushrooms, zucchini ribbons, or cherry squash to fit what you have on hand.
23. Rich and Creamy Alfredo Sauce
You want a rich, creamy Alfredo sauce that fits a low-carb plan.
This one uses simple ingredients like heavy cream and Parmesan to melt into a silky sauce.
It pairs beautifully with zucchini noodles or grilled chicken, making weeknight dinners feel cozy in fall.
To trim the richness, swap part of the cream for chicken broth and keep the flavor on point.
Complete recipe
Ingredients
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 2 garlic cloves, minced
– 1 tablespoon butter (optional)
– Salt and pepper to taste
– Fresh parsley for garnish
– Optional: splash of chicken broth to thin, if needed
Steps
1. In a small saucepan over medium heat, melt the butter if using and sauté the garlic until fragrant, about 1 minute.
2. Pour in the heavy cream and warm it without boiling.
3. Stir in the Parmesan until the sauce is smooth and thick enough to coat a spoon. Season with salt and pepper.
4. If the sauce becomes too thick, whisk in a splash of chicken broth until you reach your preferred consistency. Serve over zucchini noodles or grilled chicken. Garnish with parsley.
Tips
– For a lighter version, replace half the cream with chicken broth.
– Reheat gently if you make it ahead.
FAQ: Can I prepare this in advance? Yes, then reheat slowly.
24. Grilled Chicken Salad with Apples and Walnuts
Craving a high-protein, low-carb fall-friendly meal that fills you up without weighing you down? This Grilled Chicken Salad with Apples and Walnuts fits the bill. You get lean protein from chicken, the sweetness of apples, and crunch from walnuts. The greens keep it fresh, while a light vinaigrette ties the flavors together. Here is why this combo works: protein helps you stay full, healthy fats come from nuts, and the apples bring a bright bite. Next steps let you jump in quickly.
Here are the recipe details:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 280 per serving
Nutrition Information:
– Protein: 30g
– Carbs: 15g
– Fats: 12g
Ingredients
– 2 chicken breasts, grilled and sliced
– 1 apple, thinly sliced
– 1/2 cup walnuts, chopped
– 4 cups mixed greens
– 1/4 cup vinaigrette
Instructions
1. Heat a grill or grill pan. Grill chicken until cooked through, then slice.
2. In a large bowl, toss greens with apple slices and walnuts.
3. Top with the grilled chicken and drizzle with vinaigrette.
4. Serve immediately or chill for a cooler dish.
Optional tip: a crumble of feta or goat cheese adds creaminess.
Fuel your fall adventures with this Grilled Chicken Salad! Packed with lean protein, crunchy walnuts, and sweet apples, it’s a delicious way to stay full and satisfied – all while keeping it low-carb!
25. Pumpkin Spice Overnight Oats
Need a fast fall breakfast that keeps you full without loading on carbs? These pumpkin spice overnight oats bring warm flavor and solid protein in one easy jar. Mix oats with pumpkin puree and a touch of pumpkin spice the night before, and you wake to a creamy, ready-to-eat meal. This simple option fits a high protein, low carb plan while feeling cozy on chilly mornings.
Complete recipe details
– Servings: 2
– Prep Time: 5 minutes
– Cook Time: 0 minutes
– Total Time: 5 minutes plus chilling
– Calories: 220 per serving
Nutrition
– Protein: 10g
– Carbs: 34g
– Fats: 5g
Ingredients
– 1 cup rolled oats
– 1 cup unsweetened almond milk
– 1/2 cup pumpkin puree
– 1 tsp pumpkin spice
– 1 tbsp maple syrup (optional)
– Pinch of salt (optional)
Instructions
1. In a jar or bowl, combine oats, almond milk, pumpkin puree, pumpkin spice, and maple syrup.
2. Stir well until everything looks creamy and even.
3. Cover and refrigerate overnight.
4. In the morning, stir again and top with nuts or seeds if you like.
Tips
– For extra creaminess, use a bit more milk.
– If you want less sweetness, reduce the maple syrup.
– Try a drizzle of honey on top after chilling.
FAQ
– Can I swap dairy milk? Yes, coconut milk or any non-dairy milk works fine.
26. Sweet Potato Hash with Eggs
You need a breakfast or quick meal that looks good and fills you up. Sweet potato hash with eggs adds color to the plate and a solid protein boost. Potatoes bring energy and fiber while eggs supply lasting protein. Here is why it works for busy days and next steps help you cook fast.
Recipe at a glance
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 300 per serving
– Protein: 15g
– Carbs: 40g
– Fats: 10g
Ingredients
– 2 medium sweet potatoes, diced
– 1 bell pepper, diced
– 1 onion, diced
– 4 eggs
– 1-2 tablespoons olive oil
– Salt and pepper to taste
– Optional: a handful of spinach
Instructions
1. In a large skillet, heat olive oil over medium heat. Add sweet potatoes and cook until tender, about 12-15 minutes.
2. Stir in bell pepper and onion; cook until softened, 5-7 minutes.
3. Create four wells in the hash and crack one egg into each well.
4. Cover the skillet and cook until the eggs are set, about 5-8 minutes.
5. Season with salt and pepper. If using spinach, stir it in at the end and serve warm.
27. Herb Roasted Chicken
If you want a fall dinner that stays low in carbs and high in protein, this herb roasted chicken is for you. It bakes to a crisp skin and stays juicy inside. It makes a cozy centerpiece for family meals.
Ingredients:
– 1 whole chicken
– 3 tbsp olive oil
– 2 lemons, juiced and zested
– 3 garlic cloves, minced
– 2 tbsp fresh herbs (rosemary, thyme, parsley)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Mix olive oil, lemon juice, zest, garlic, herbs, salt, and pepper.
3. Rub the mix all over the chicken.
4. Roast in a pan for 1 hour, until the inside reaches 165°F (75°C).
5. Rest 10 minutes before carving.
6. Serve with roasted vegetables.
Tip: Use a meat thermometer to get perfect results.
One serving roughly 400 calories and 30 g protein.
Next steps: keep this on your weekly plan; pair with greens or root veggies for balance.
Conclusion
Embrace the flavors of fall with these 27 high protein low carb recipes that are deliciously cozy and nutritious.
From hearty soups to delightful salads and everything in between, each recipe serves as a testament to the comforts of autumn while keeping your health goals in check.
Try out these dishes this season, and let them warm your home and nourish your body!
Frequently Asked Questions
What Are Some Easy High Protein Low Carb Fall Recipes I Can Make?
If you’re looking for easy and delicious options, try recipes like Savory Pumpkin Soup and Stuffed Acorn Squash. These dishes not only bring cozy fall flavors but also pack a protein punch while keeping carbs in check.
For a quick dinner, consider Zucchini Noodles with Pesto and Chicken or Honey Garlic Salmon. Both are satisfying and perfect for busy weeknights!
How Can I Incorporate More High Protein Low Carb Foods into My Fall Meals?
Incorporating high protein low carb foods into your fall meals is easier than you think! Focus on ingredients like lean meats, eggs, and low-carb vegetables.
For instance, try making a Spinach and Feta Stuffed Chicken Breast or a heartwarming Spicy Sausage and Kale Soup. These recipes are not only nutritious but also incredibly comforting for the season!
Are These High Protein Low Carb Fall Recipes Suitable for Meal Prep?
Absolutely! Many of these high protein low carb fall recipes are perfect for meal prep. Dishes like Cheesy Broccoli and Chicken Casserole and Slow Cooker Beef Stew can be made in larger batches and stored for the week.
Just portion them out and keep them in the fridge or freezer for quick, nutritious meals whenever you need them!
What Are Some Healthy Fall Meals That Are Also Comforting?
When you’re craving comfort food, look no further than Apple Cinnamon Chia Pudding or Baked Turkey Meatballs with Spaghetti Squash. These meals are not only cozy and delicious but also align with your health goals by being high in protein and low in carbs.
They’ll keep you satisfied during those chilly fall nights while still being nutritious!
Can I Use Seasonal Ingredients in These High Protein Low Carb Recipes?
Definitely! Using seasonal ingredients in your high protein low carb fall recipes adds freshness and flavor. Ingredients like pumpkin, butternut squash, and Brussels sprouts are fantastic choices.
For example, try making Roasted Brussels Sprouts with Bacon or Butternut Squash and Quinoa Salad. Not only do they highlight the season’s bounty, but they also keep your meals healthy and satisfying!
