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Low-Calorie Fall Dinners Collection Recipe

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4.6 from 84 reviews

Discover 11 delicious low-calorie fall dinner recipes designed to keep you fit without sacrificing flavor. These wholesome meals feature seasonal ingredients, offering a perfect balance of nutrients and taste with options ranging from hearty stews and vibrant salads to comforting bakes and stir-fries. Each recipe is crafted to celebrate autumn’s bounty while supporting a healthy lifestyle.

Ingredients

Scale

Apple Cider Chicken Thighs

  • 4 skinless chicken thighs
  • 1 cup apple cider
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons fresh rosemary, chopped
  • Salt, to taste
  • Pepper, to taste
  • 1 tablespoon Dijon mustard
  • 1 tablespoon balsamic vinegar

Quinoa and Roasted Vegetable Salad

  • 1 cup quinoa
  • 2 cups vegetable broth or water
  • 2 bell peppers (mixed colors), diced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • 1 cup Brussels sprouts, halved
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • Salt, to taste
  • Pepper, to taste
  • ¼ cup fresh parsley, chopped (optional)

Spaghetti Squash With Marinara

  • 1 medium spaghetti squash
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 can (14 oz) crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 teaspoon Italian seasoning
  • Salt, to taste
  • Pepper, to taste
  • ¼ cup fresh basil, chopped (optional)

Lentil and Vegetable Stew

  • 1 cup lentils
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 bay leaf
  • 1 teaspoon Italian seasoning
  • Salt, to taste
  • Pepper, to taste
  • 1 tablespoon olive oil

Stuffed Bell Peppers

  • 4 large bell peppers, halved
  • 1 cup cooked quinoa
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 cup corn
  • 1 can (14 oz) diced tomatoes
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt, to taste
  • Pepper, to taste
  • 1 tablespoon olive oil
  • Fresh cilantro, for garnish (optional)

Baked Salmon With Maple Mustard Glaze

  • 4 salmon fillets (6 oz each)
  • ¼ cup maple syrup
  • 2 tablespoons Dijon mustard
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt, to taste
  • Pepper, to taste
  • Fresh parsley, for garnish (optional)

Harvest Vegetable Stir-Fry

  • 2 tablespoons olive oil
  • 2 bell peppers, sliced (any color)
  • 2 cups broccoli florets
  • 2 medium carrots, sliced
  • 1 cup snap peas
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 3 tablespoons soy sauce
  • 1 teaspoon sesame oil
  • Salt, to taste
  • Pepper, to taste
  • Chopped green onions, for garnish

Sweet Potato and Black Bean Tacos

  • 2 medium sweet potatoes, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 can (15 oz) black beans, drained and rinsed
  • 8 small corn tortillas
  • 1 large avocado, sliced
  • 1 lime, juiced
  • Fresh cilantro, chopped for garnish
  • Salt, to taste
  • Pepper, to taste

Mushroom Risotto With Spinach

  • 1 cup arborio rice
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 2 cups sliced mushrooms
  • 2 cups fresh spinach
  • ¼ cup grated Parmesan cheese
  • Salt, to taste
  • Pepper, to taste

Cauliflower Pumpkin Curry

  • 1 medium head cauliflower, cut into florets
  • 2 cups pumpkin, peeled and cubed
  • 1 can (400 ml) coconut milk
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • Salt, to taste
  • Cilantro, for garnish (optional)

Instructions

  1. Prepare Apple Cider Chicken Thighs: Preheat your oven to 400°F (200°C). Combine apple cider, minced garlic, rosemary, salt, pepper, Dijon mustard, and balsamic vinegar in a saucepan. Simmer over medium heat until reduced by half to create a glaze. In an oven-safe skillet, heat olive oil over medium-high heat and sear chicken thighs for 3-4 minutes per side until browned. Pour the glaze over the chicken and bake in the oven for 20-25 minutes until fully cooked. Let rest before serving.
  2. Make Quinoa and Roasted Vegetable Salad: Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Rinse quinoa and cook as per package instructions in vegetable broth or water. Toss bell peppers, zucchini, red onion, and Brussels sprouts with olive oil, salt, and pepper. Spread on the baking sheet and roast for 20-25 minutes until tender and caramelized. Combine cooked quinoa, roasted vegetables, balsamic vinegar, and parsley in a bowl and mix gently. Serve warm or at room temperature.
  3. Prepare Spaghetti Squash with Marinara: Preheat oven to 400°F (200°C). Cut spaghetti squash in half lengthwise, remove seeds. Drizzle olive oil inside, season with salt and pepper, place cut side down on baking sheet, and roast for 30-40 minutes until tender. Meanwhile, sauté garlic in olive oil over medium heat, add crushed tomatoes, tomato paste, Italian seasoning, salt and pepper, and simmer for 15 minutes. Scrape squash flesh into strands and top with marinara and fresh basil if desired.
  4. Cook Lentil and Vegetable Stew: Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until soft. Add lentils, diced tomatoes, vegetable broth, bay leaf, Italian seasoning, salt, and pepper. Bring to boil, then reduce heat and simmer covered for 30-35 minutes until lentils are tender. Stir in spinach and cook for 5 more minutes. Remove bay leaf, adjust seasoning, and serve hot.
  5. Prepare Stuffed Bell Peppers: Preheat oven to 375°F (190°C). Sauté onion and garlic in olive oil over medium heat until softened. Mix in cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper; heat through. Stuff bell pepper halves with the mixture, place in baking dish, cover with foil, and bake for 25-30 minutes until peppers are tender. Garnish with cilantro if desired.
  6. Bake Salmon with Maple Mustard Glaze: Preheat oven to 375°F (190°C). Whisk maple syrup, Dijon mustard, soy sauce, olive oil, garlic, salt, and pepper to form glaze. Place salmon fillets in baking dish, coat with glaze, and bake 15-20 minutes until flaky. Garnish with parsley and serve warm.
  7. Prepare Harvest Vegetable Stir-Fry: Heat olive oil in a skillet or wok over medium-high heat. Stir-fry garlic and ginger for 30 seconds. Add bell peppers, broccoli, and carrots; cook for 4-5 minutes until tender-crisp. Stir in snap peas and soy sauce; cook 2-3 minutes. Drizzle with sesame oil, season with salt and pepper, garnish with green onions, and serve immediately.
  8. Make Sweet Potato and Black Bean Tacos: Preheat oven to 425°F (220°C). Toss cubed sweet potatoes with olive oil, cumin, chili powder, salt, and pepper. Roast on a baking sheet for 25-30 minutes until tender. Warm black beans in a saucepan over medium heat. Warm corn tortillas in skillet or microwave. Assemble tacos with sweet potatoes, black beans, avocado slices, lime juice, and cilantro garnish. Serve immediately.
  9. Cook Mushroom Risotto with Spinach: Heat vegetable broth in a saucepan on low. Sauté onion and garlic in olive oil over medium heat until soft. Add mushrooms and cook until tender. Stir in arborio rice and cook 2 minutes. Gradually add warm broth one ladle at a time, stirring frequently, until rice is creamy and al dente (15-20 minutes). Stir in spinach and Parmesan until spinach wilts. Season with salt and pepper and serve warm.
  10. Prepare Cauliflower Pumpkin Curry: Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger until fragrant. Add curry powder and cook 1 minute. Stir in cauliflower and pumpkin, coating with spices. Pour in coconut milk and simmer covered for 20 minutes until vegetables tender. Season with salt, garnish with cilantro if desired, and serve warm with rice or bread.

Notes

  • Adjust salt and pepper in all recipes according to your taste preferences.
  • Use fresh herbs for the best flavor whenever possible.
  • Quinoa and rice should be rinsed before cooking to remove bitterness.
  • For vegan options, omit Parmesan cheese or substitute with nutritional yeast.
  • Leftovers can be refrigerated for up to 3 days and reheated gently.
  • All oven temperatures are in Fahrenheit and Celsius for convenience.
  • Use skinless chicken thighs for lower fat content.
  • Ensure salmon is cooked to an internal temperature of 145°F (63°C) for safety.
  • Roasting vegetables enhances their natural sweetness and depth of flavor.
  • For a spicier curry, add red chili flakes or fresh chili to the Cauliflower Pumpkin Curry.

Keywords: Low calorie fall dinners, healthy fall recipes, autumn meals, chicken recipes, vegetarian options, healthy dinners, seasonal vegetables, baked salmon, stir-fry, vegan meals

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