The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Fall is a great time to reset your routine and work more seasonal foods into your day. That includes simple, satisfying meals that are rich in fiber, full of flavor, and gentle on your glucose.
We’ve put together three healthy fall-inspired recipes for breakfast, lunch, and dinner. Each one features ingredients known for their heart and metabolic benefits, including apples, squash, leafy greens, and salmon.
Breakfast: Apple crisp yogurt parfait
This recipe takes the classic apple-cinnamon combo and gives it a high-fiber twist. Warming the apples brings out their natural sweetness, while Greek yogurt and chia seeds deliver protein and lasting energy.
And actually, you can use whatever’s in season: pears, plums, even a handful of blackberries work great here. You can also swap in different nuts or a drizzle of almond butter if that’s more your thing (just keep in mind that these tweaks may shift the nutrition details a bit).
Apple crisp yogurt parfait
SERVES: 1
PREP TIME: 10 minutes
PREP TIME: 10 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 16g
- Fiber: 6g
- Protein: 14g
- Fat: 9g
Ingredients
- ½ cup nonfat Greek yogurt
- ⅓ cup diced apple, skin on
- 1 tbsp chopped pecans
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- Cinnamon, to taste
Directions
- Sprinkle apples with cinnamon and microwave for 1–2 minutes until soft. Let cool.
- Mix yogurt with vanilla.
- In a glass or bowl, layer half the yogurt, apples, pecans, and chia seeds. Repeat.
- Eat right away or chill briefly before serving.
Lunch: Butternut squash & walnut salad
This one’s for the lunch crowd looking for something hearty but not heavy. Roasted squash brings sweetness and texture, while walnuts, gorgonzola, and grilled chicken round things out with healthy fats and protein.
Short on time? Roast the squash and cook your protein in advance, then just toss and go.
Butternut squash & walnut salad
SERVES: 2
PREP TIME: 10 minutes
COOK TIME: 25 minutes
PREP TIME: 10 minutes
COOK TIME: 25 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 19g
- Fiber: 7g
- Protein: 19g
- Fat: 16g
Ingredients
- 4 cups mixed greens
- 3 oz grilled chicken, cubed
- 1 cup cooked butternut squash
- ¼ cup gorgonzola or feta
- 1 cup chopped broccoli
- ½ oz walnuts (about 7)
- ¼ cup red wine vinaigrette
- Black pepper, to taste
- Pinch of nutmeg (optional)
Directions
- Combine greens, broccoli, chicken, and cheese in a large bowl.
- Add cooled squash and top with walnuts.
- Drizzle with vinaigrette and sprinkle with pepper and nutmeg. Toss gently and serve.
Recipe Notes
To cook butternut squash, peel and cube the squash, toss with a little olive oil, and roast on a baking sheet at 400°F for 20–25 minutes until tender and caramelized. Let cool slightly before adding to your salad.
Dinner: Cajun salmon & roasted veggies
Sheet pan dinners are an easy way to bring color and flavor to your plate without the fuss. This version pairs flaky salmon with Cajun-seasoned sweet potatoes, broccoli, and cauliflower. The fiber from the veggies and the healthy fats from salmon help balance this higher-carb meal.
Cajun salmon & roasted veggies
SERVES: 4
PREP TIME: 20 minutes
COOK TIME: 30 minutes
PREP TIME: 20 minutes
COOK TIME: 30 minutes
Estimated Nutrition Facts (per serving)
- Carbs: 33g
- Fiber: 10g
- Protein: 27g
- Fat: 20g
Ingredients
- 4 salmon filets (3 oz each)
- 2 sweet potatoes, sliced into wedges (skin on or peeled, according to your preference)
- 1 head broccoli, chopped
- 1 head cauliflower, chopped
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 tbsp Cajun seasoning
Directions
- Preheat oven to 400°F.
- Mix olive oil, lemon juice, and seasoning in a bowl.
- Place salmon on a lined sheet pan and brush with half the marinade.
- Toss veggies in the remaining marinade and arrange around salmon.
- Roast for 25–30 minutes or until salmon is flaky and veggies are tender.
Savor the season
Fall is the perfect time to try something new, whether that’s experimenting with a seasonal veggie or getting curious about how different meals affect your body. With a glucose biosensor like Stelo, you can track your glucose around the clock and start spotting patterns so you’ll know exactly how these cozy fall recipes show up in your day.
Here’s to crisp air, vibrant leaves, and the most flavorful season of the year.
Reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
