Fall is my absolute FAVORITE time of year to create (and eat) recipes. There’s just something about all those cozy fall ingredients – apples, pumpkin, butternut squash, carrots, sweet potatoes – that makes meal prep so much more fun. These 15 healthy fall meal prep recipes are full of seasonal flavors while still being practical and easy to prep ahead for a busy week.
My focus is usually on meals that provide a good balance of protein, fiber, and healthy fats. So, this post focuses on that cozy + healthy combination — in other words, nutritious comfort food.
This list includes breakfast and lunch/dinner prep, since I am always so inspired and excited about fall-inspired breakfasts.
Why You’ll Want to Save This List
The Recipe Inspiration
I am all about inspiring others to build more well-balanced meals, so below you will find fall-inspired meal prep recipes with protein and fiber at the forefront.
Click on the underlined title for the full recipe, nutritional information, and variations.
1. Apple Crisp Breakfast Jars
Cozy and delicious apple pie breakfast jars with a creamy yogurt base, a layer of softened cinnamon apples, and a crispy oat topping that I dream about!
These jars can be prepped in advance for quick assembly when ready to eat or for a grab-and-go breakfast option.
Each serving provides 384 calories, 34 grams of protein and 5 grams of fiber! Easily customize and increase the fiber content.
2. Pumpkin Cottage Cheese Toast
Another breakfast that screams fall! Pumpkin? Check. Maple syrup? Check. Banana and cinnamon? Check.
It can be meal prepped in just 5 minutes and then all you have to do is spread it on your toast for 6 days! Chia seeds and pumpkin puree are added to whipped cottage cheese to make this “cream cheese” like spread.
It is super convenient for busy mornings. Quick and easy assembly, plus the coziest start to the day! Each serving has 20 grams of protein and 6.5 grams of fiber (depending on how you assemble it).
3. Roasted Sweet Potato Meal Prep Bowls
These meal prep breakfast bowls are packed with Mexican-inspired flavors. The sweetness of the roasted sweet potatoes pairs well with salsa, hot sauce, savory turkey sausage and pepper jack cheese.
These bowls have a great balance of protein and fiber! Each one provides 28.5 grams of protein and 8 grams of fiber for each serving. I can personally say that this recipe will keep you full all morning long.
4. Salted Caramel Apple Overnight Oats
If you are a salted caramel lover like I am, these salted caramel apple overnight oats are a must! Crisp, tart Granny Smith apples paired with flaky sea salt and caramel drizzle create the best sweet + salty combination.
These are easy to prep (4 jars!) and have in the fridge for breakfast – no reheating required.
Each jar has over 20 grams of protein without any protein powder and 9.6 grams of fiber!
5. Maple Pecan Brown Sugar Overnight Oats
Another simple overnight oats recipe with the maple syrup, brown sugar and pecans combination. Each serving has about 21 grams of protein and 8 grams of fiber!
6. S’mores Overnight Oats
This protein overnight oats recipe tastes absolutely delicious with cozy, comforting flavors of s’mores. Each jar has a thick, creamy consistency and is especially good topped with marshmallow cream, chocolate chips, and crunchy graham crackers.
7. Pumpkin Cheesecake Overnight Oats
Creamy oats are flavored with vanilla, pumpkin pie spice, and cheesecake pudding mix. I recommend topping with banana slices, whipped cream, and chopped pecans for crunch. The flavor combination helps to mask any undesired protein powder flavor.
The magic ingredient here is cheesecake instant pudding mix. If you’re conflicted, I promise just a tablespoon or two takes traditional overnight oats to the next level.
8. Curried Pumpkin Chicken Soup (Haute & Healthy Living)
Make a huge pot of this comforting curried pumpkin and chicken soup, then portion into meal prep containers for those cool fall days. Everything cooks in one pot and features chicken, pumpkin puree, coconut milk and those Thai curry flavors.
This is a great option to batch cook and freeze – your future self will thank you!
9. Maple Balsamic Chicken Grain Jars
These cozy and delicious maple balsamic chicken and quinoa salad jars feature roasted sweet potatoes, chickpeas, peppery arugula, creamy goat cheese, and crunchy pepitas. The tangy and sweet dressing really brings this whole recipe together.
Each serving has 38.5 grams of protein and 5.8 grams of fiber. Salad jars are perfect for meal prep and require no reheating.
10. Honey Mustard Apple Chicken Salad
A little bit of an upgrade from traditional chicken salad – this specific recipe features apples, walnuts, and a honey mustard dressing with a sneaky fiber boost!
I love to mash chickpeas into my chicken salad, which really increases the nutrient density and you don’t even notice they are there. Definitely give this variation a try!
11. Cashew Crunch Edamame Salad Jars
While this isn’t technically a fall-inspired recipe, I couldn’t leave it off the list because it’s a nutrient-packed salad jar that is easy to assemble. Another no-heat work lunch option!
This Asian-inspired prep option features edamame, a variety of veggies, crunchy cashews for texture and a simple homemade stir-fry sauce.
12. Butternut Squash Harvest Bowls
This cozy butternut squash harvest bowl is the perfect balance of hearty, healthy, and satisfying.
Roasted butternut squash, Brussels sprouts, chicken, goat cheese and chopped pecans are layered over farro, then finished with a creamy maple tahini dressing that’s nutty and slightly sweet.
As with the majority of my recipes, this harvest bowl focuses on a satiating, well-balanced meal. Each serving has 33.5 grams of protein and 12 grams of fiber!
13. Sweet Potato Bowls with Honey Sriracha Sauce
This sweet potato quinoa bowl is really such a simple bowl but with a really flavorful honey sriracha sauce. It’s sweet, spicy, hearty and fillng.
The combination of sweet potatoes, chicken, quinoa, chopped walnuts and the honey sriracha sauce makes for the perfect bite! Each serving has 21 grams of protein and 6 grams of fiber. It is both gluten-free and dairy-free.
14. Italian Sausage Butternut Squash Soup (Get Inspired Everyday!)
This list would not be complete without another hearty soup option! Sweet butternut squash cubes are cooked with mild or spicy Italian sausage and white beans for additional fiber!
The broth is luscious and creamy. Absolutely fall perfection!
15. Creamy Coconut Chicken and Rice Casserole
This one pan casserole takes less than 10 minutes to prep and just makes meal prep so much easier. You can eat it for dinner and have leftovers for lunch the next day!
The combination of Thai chili sauce and creamy coconut milk somehow creates this ultra comforting meal. The photos never do this recipe justice because it is just so good, especially if you love sweet and spicy.
I love to top with chopped pecans for texture and crunch. It is both gluten-free and dairy-free!
I hope these recipes give you some inspiration for meal prepping an easy, high protein and fiber meal! Feel free to follow along and check out my FREE e-books: 5-Day High Protein and Fiber Meal Plan and 33-Page E-Book to Prioritize Your Health.