As the days grow shorter and the air turns crisper, there’s something comforting about the arrival of fall. It’s a season that invites us to indulge in heartwarming dishes like soups, casseroles, and cheesy pasta. For me, as a Dietitian, it’s a time to celebrate the goodness of food that not only delights the palate but also packs a protein punch of at least 15 grams per serving, making for satisfying main courses.
Let’s dive into the essence of autumn with nourishing recipes infused with seasonal ingredients like cauliflower, Brussels sprouts, and butternut squash. From the creamy Noodle-Less Butternut Squash Lasagna to the zesty Slow-Cooker Buffalo Chicken Chili, these flavorful creations are my fall staples, and I’m thrilled to share them with you. If you’re looking for budget-friendly options and cooking tips, Thrifty is your go-to source.
1. 30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
We’re kicking off our protein-packed fall journey with a speedy twist on a classic comfort food – meatloaf. This recipe combines pantry staples and shortcuts like frozen cauliflower and prepped green beans to minimize prep time. Baking the meatloaf in a muffin tin not only cuts cooking time in half but also simplifies portion control.
2. Everyone’s Favorite Taco Soup
Next on our flavorful voyage is a taco soup that’s quick and easy to prepare. This family-friendly dish features enchilada sauce and taco seasoning for a gentle kick. Top it off with your preferred taco garnishes for a delightful, well-rounded meal.
3. Spicy Shrimp with Cauliflower Rice
Shrimp takes center stage in this dish, jazzed up with Cajun seasoning for a zesty flavor explosion. We’ve made things even easier with refrigerated cauliflower rice, but if you have a little extra time, crafting your own is a breeze. Just pulse fresh cauliflower florets in a food processor until they resemble rice-sized pieces.
4. Cheesy Black Bean and quinoa Skillet Casserole
Our journey continues with a Southwestern-inspired casserole brimming with quinoa and fresh veggies. Sharp Cheddar cheese lends a rich flavor to the filling and creates a tempting layer of gooey cheese on top.
5. Noodle-Less Butternut Squash Lasagna
We’re getting creative with lasagna by swapping traditional noodles for slices of butternut squash. This veggie-packed delight boasts spinach, mushrooms, and a creamy Parmesan cheese sauce. You can opt for gluten-free flour to cater to dietary preferences.
6. Anti-Inflammatory Lemony Salmon & Orzo Casserole
Omega-3-rich salmon takes the spotlight in this lemon-infused orzo casserole. The one-dish wonder is not only a treat for the taste buds but also offers potential health benefits, including inflammation control and blood pressure management.
7. 30-Minute Steak Taco Salad
A gluten-free rendition of the classic taco salad enters our lineup. Seared flank steak steps in for ground beef, while crisp romaine lettuce forms the sturdy base. A dash of queso fresco adds mild creaminess, making it a delightful choice for those not keen on tangy flavors.
8. Mushroom Orzo with Lemon & Parmesan
We’re back with another orzo dish, this time featuring mushrooms and a velvety smooth sauce enriched with lemon and Parmesan. It’s the epitome of comfort food, perfect for cozy autumn evenings.
9. Butternut Squash Soup with Avocado and chickpeas
Elevate a can of soup with the addition of chickpeas and a touch of curry powder. A dollop of Greek yogurt introduces creaminess to this soul-soothing dish.
10. Slow-Cooker Buffalo Chicken Chili
If you’re a fan of Buffalo Wings, you won’t want to miss this hearty chili. The slow cooker works its magic to infuse the flavors, and a dollop of sour cream is the perfect cooling companion.
As fall graces our kitchens with warmth and flavor, these high-protein recipes offer a delightful way to savor the season. Embrace the crisp air and cozy evenings with nourishing, protein-rich dishes that will leave you satisfied and comforted.
