Comfort & health: easy fall recipes for every taste

Posted September 15, 2025 by Pamela L. Krutkiewicz, MSEd, MPA, CWP, SSGB Senior Health Promotion Specialist

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As the air turns crisp and the leaves start to fall, it's the perfect time to warm up your kitchen with simple, nourishing meals and desserts. Fall brings a bounty of seasonal ingredients like squash, apples, sweet potatoes and hearty greens. These recipes are easy to make, good for you and full of cozy flavor. Whether you're cooking for yourself or a crowd, there's something here for every taste.

 

Apple cider chicken skillet

This one-pan meal brings together the sweetness of apples with the savory depth of rosemary chicken. It’s quick enough for a weeknight but impressive enough for company.

Ingredients

• 4 boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1 apple, sliced
• 1/2 onion, sliced
• ¾ cup apple cider
• 1 tsp Dijon mustard
• 1 tsp chopped fresh rosemary (or ½-tsp dried)
• Salt and pepper to taste

Instructions

1. Heat oil in a skillet over medium heat. Season chicken with salt and pepper.
2. Sear chicken until golden brown, about four minutes per side. Remove and set aside.
3. In the same skillet, add onion and apple. Cook until soft, for about five minutes.
4. Stir in cider, mustard and rosemary. Bring to a simmer.
5. Return the chicken to the skillet. Cover and cook for 10–12 minutes, until chicken is cooked through.
6. Serve warm with a side of roasted vegetables or wild rice.

4 servings
Estimated nutrition analysis (per serving): 86 Calories; 14 g Carbohydrate; 1.7 g Fiber; 10.4 g Sugar; 0.51g Total Saturated Fat; 0 mg Cholesterol; 0.59 g Protein; 18 mg Sodium

 

Creamy butternut squash soup

Smooth, velvety and rich in vitamins A and C, this soup is both comforting and nourishing. Plus, it's naturally dairy-free.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 3 cups low-sodium vegetable broth
• ½ tsp ground cinnamon
• Salt and pepper to taste

Instructions

1. In a large pot, sauté onion and garlic in olive oil until translucent.
2. Add squash, cinnamon and broth. Bring to a boil, then lower heat and simmer for 20 minutes, until squash is tender.
3. Blend until smooth using an immersion blender or regular blender.
4. Season to taste and serve hot with whole grain toast or pumpkin seeds on top.

6 servings
Estimated nutrition analysis (per serving): 59 Calories; 8.3 g Carbohydrate; 1.4 g Fiber; 5.2 g Sugar; 0.45 total saturated fat; 0 mg Cholesterol; 1.9 g Protein; 72 mg Sodium

 

Sweet potato and black bean tacos

Hearty, satisfying and loaded with fiber and plant-based protein. These tacos are perfect for a meatless Monday or any casual dinner.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• ½ tsp cumin
• ½ tsp smoked paprika
• Salt to taste
• 1 can of black beans, drained and rinsed
• Corn tortillas
• Optional toppings: avocado, salsa, plain Greek yogurt, chopped cilantro

Instructions

1. Toss sweet potatoes with oil, cumin, paprika and salt.
2. Roast at 400°F for 25 minutes, until tender and slightly crispy.
3. Warm black beans in a small saucepan.
4. Assemble tacos with sweet potatoes and black beans, then top as desired.
4 servings

Estimated nutrition analysis* (per serving): 89 Calories; 13.7 g Carbohydrate; 2.1 g Fiber; 4.4 g Sugar; 0.50 total saturated fat; 0 mg Cholesterol; 1.14 g Protein; 21 mg Sodium
*Corn tortillas and the optional toppings are not included in the estimated nutritional analysis.

 

Simple baked apples

A naturally sweet dessert with zero fuss. This one is great for those avoiding refined sugar or just craving a cozy end to the day.

Ingredients

• 4 apples, cored
• ¼ cup old-fashioned oats
• 2 tbsp chopped almonds
• 1 tsp cinnamon
• 1 tbsp maple syrup
• 1 tbsp melted butter or coconut oil

Instructions

1. Preheat oven to 375°F.
2. Mix oats, nuts, cinnamon, syrup and butter in a bowl.
3. Stuff mixture into each apple.
4. Place apples in a baking dish with a splash of water. Cover with foil.
5. Bake for 30–35 minutes, until apples are tender. Serve warm.

4 servings
Estimated nutrition analysis (per serving): 155 Calories; 33 g Carbohydrate; 5.7 g Fiber; 22 g Sugar; 2.2 g total saturated fat; 8 mg Cholesterol; 1.7 g Protein; 3 mg Sodium

Fall eating can be simple and delicious

Eating well during the fall doesn’t have to be complicated. By using seasonal ingredients and a few pantry staples, you can put together meals that are healthy, flavorful and satisfying. These recipes are designed to be flexible—feel free to swap ingredients, adjust seasonings or add your own twist, but keep additional calories or nutritional changes in mind.
Your kitchen is your playground. And fall is one of the best times to enjoy it.

Author:
Pamela L. Krutkiewicz, MSEd, MPA, CWP, SSGB
Senior Health Promotion Specialist