42 Healthy Fall Recipes Under 500 Calories (That Still Taste Delish)
Fall is all about curling up with cozy, stick-to-your-ribs meals (and a Halloween movie) that feel like a hug in a bowl. If you're looking for festive sweet treats, consider these pumpkin black and white cookies or mini mason jar apple pies. But on the average weeknight, you're likely craving nourishment—and sometimes on the lighter side. Thankfully, these 42 healthy fall recipes will do the trick.
These dishes are comforting, simple and packed with seasonal produce and warming spices…but they won't make you want to hibernate until next spring. Plus, each serving comes in at less than 500 calories. Now, who wants a Buffalo chicken-stuffed sweet potato?
105 Fall Dinner Ideas Starring Easy Seasonal Recipes
1. Oven-Roasted Sweet Potatoes with Crispy Chickpeas and Yogurt Sauce (442 Calories)
Photo/Styling: Katherine Gillen
Time Commitment: 1 hour
Why I Love It: sheet pan recipe, gluten free, Paleo
Serves: 2 to 3
I love you, three-ingredient yogurt sauce. "You can line the sheet pans with parchment paper or aluminum foil for easy cleanup," writes PureWow senior food editor Katherine Gillen, "but you'll have an easier time getting those taters nicely caramelized if you don't line the tray. They'll get more direct contact with the hot surface, and the water content will evaporate more efficiently."
2. Instant Pot Carrot Ginger Soup (217 Calories)
Photo/Styling: Katherine Gillen
Time Commitment: 30 minutes
Why I Love It: Instant Pot recipe, beginner-friendly, dairy free
Serves: 6 to 8
It’s dairy-free, vegan-optional and ready to eat in 30 minutes—more time to cozy up on the couch with good book (or a scary movie). "This recipe is very forgiving, so feel free to play with the amounts of ginger and garlic," writes Gillen. "As for toppings, I'm partial to a drizzle of coconut yogurt, hot sauce and lots of freshly ground black pepper."
3. Chai Oatmeal (408 Calories)
Alanna Hale/JoyFull
Time Commitment: 25 minutes
Why I Love It: <30 minutes, <10 ingredients, kid-friendly
Serves: 2
Medjool dates give this warming dish all the sweetness it needs (although I wouldn't fault you for drizzling on honey, date syrup or almond butter). It's also dairy free, thanks to your choice of plant-based milk.
4. Spiced Cauliflower Soup (496 Calories)
David Loftus/Sam's Eats
Time Commitment: 1 hour and 10 minutes
Why I Love It: beginner-friendly, special occasion-worthy, low sugar
Serves: 3 to 4
To make this healthy fall recipe vegetarian, swap in vegetable stock for chicken stock. If you're vegan, use olive oil or plant-based butter in place of dairy butter. Either way, crown it with chili-garlic oil to your heart's content.
5. Grilled Pork Tenderloin with Carrots and Chermoula (266 Calories)
The Modern Proper
Time Commitment: 35 minutes
Why I Love It: dairy free, gluten free, crowd-pleaser
Serves: 10
The fresh chermoula (an herby, citrusy North African sauce) brightens up the entire dish. But don't let the name fool you: You likely have most of the necessary ingredients in your pantry right now.
6. Sweet Potato Chowder (319 Calories)
How Sweet Eats
Time Commitment: 55 minutes
Why I Love It: one pot, gluten free, beginner-friendly
Serves: 4
Corn and clam chowder can step aside—I'm having sweet potato tonight. Pancetta, nutmeg, kale, sage and salted pepitas give this soul-soother all the fall flair you crave.
7. Sweet Potato, Tomato, Kale and Halloumi Sheet Tray (130 Calories)
Laura Edwards/The Yoga Kitchen Plan
Time Commitment: 45 minutes
Why I Love It: sheet pan recipe, one pan, vegetarian
Serves: 2
When you don’t feel like cooking but still need to eat something nutritious, this gorgeous sheet pan has your back. Everything melts together in the oven while you sit back and relax.
8. Instant Pot Spicy Thai Butternut Squash Soup (447 Calories)
Photo: Michael Marquand/Styling: Nisha Vora
Time Commitment: 30 minutes
Why I Love It: vegan, Instant Pot recipe, beginner-friendly
Serves: 4
Puréed soups are a go-to when I want to eat healthy and feel indulgent, since they're filling and creamy yet still light. This healthy fall recipe, which is just spicy enough, is truly the epitome of the season. They’re filling and creamy yet still light, just like this spicy number.
9. Vegan Keto Coconut Curry (425 Calories)
Helene Dujardin/The Essential Vegan Keto Cookbook
Time Commitment: 35 minutes
Why I Love It: vegan, keto, one pot
Serves: 4
You don’t have to be vegan or keto to enjoy this warming curry. It’s packed with scallions, coconut milk and cilantro for maximum flavor, as well as tofu for plant-based protein.
10. Creamy Vegan Lentil and Roasted Vegetable Bake (438 Calories)
Photo: Michael Marquand/Styling: Nisha Vora
Time Commitment: 1 hour and 25 minutes
Why I Love It: vegan, crowd-pleaser, special occasion-worthy
Serves: 8
Caramelized roasted vegetables meet satisfying lentils and cashew cream in this rich casserole. To make it gluten free, omit the breadcrumbs from the pine nut topping (or use wheat-free breadcrumbs).
11. Spicy Stir-fried Chicken and Shredded Brussels Bowls (300 Calories)
Skinnytaste One and Done
Time Commitment: 25 minutes
Why I Love It: <30 minutes, low carb, beginner-friendly
Serves: 2
Never had Brussels sprouts in a stir-fry before? You're in for a treat. You can try buying them pre-shredded, but shredding them yourself is also easy, even if you've never done it. Promise.
12. White Turkey Chili with Avocado (344 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour
Why I Love It: crowd-pleaser, gluten free, Paleo
Serves: 8
Swapping ground turkey for the usual beef keeps things lighter and leaner, while avocado adds creaminess and healthy fats to every bite. Oh, and it's ready in an hour.
13. Chicken Sausage, Spelt and Pepper Skillet (489 Calories)
Teri Lyn Fisher/Eat Like You Give a Fork
Time Commitment: 1 hour and 15 minutes
Why I Love It: one pan, high protein, beginner-friendly
Serves: 6
It’s as healthy as it is convenient, plus there will hardly be any dishes to clean afterward. In other words, it's the perfect weeknight dinner, if I do say so myself.
14. Roasted Squash and Farro Salad with Avocado Dressing (432 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 45 minutes
Why I Love It: vegan, beginner-friendly, special occasion-worthy
Serves: 4
In a room of grain bowls, be a farro salad with homemade avocado dressing. This healthy fall recipe includes delicata squash, Lacinato kale and apples for seasonal splendor.
15. Yotam Ottolenghi's Roasted Butternut Squash with Lentils and Gorgonzola (298 Calories)
Ottolenghi Simple: A Cookbook
Time Commitment: 40 minutes
Why I Love It: vegetarian, high protein, beginner-friendly
Serves: 6
Lentils are a winner when it comes to nutritious, satisfying meals. They’re packed with protein but won’t weigh you down, plus they pair seamlessly with everything from salad to meat to soup.
16. Carrot Pasta (489 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 50 minutes
Why I Love It: vegetarian, kid-friendly, beginner-friendly
Serves: 4
Gnocchi, but make it really good for you. Carrots not only impart vibrant color to these dumplings, but also lots of vitamins and nutrients. I'll take seconds with extra Parm, please and thanks.
17. Slow-Cooker French Onion Soup (338 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 7 hours and 25 minutes
Why I Love It: slow cooker recipe, crowd-pleaser, kid-friendly
Serves: 6
Mmm, rich, caramelized onion broth and a cheesy crouton topping? I've found my favorite fall soup recipe. Even your pickiest eater will have a hard time turning this comforting gem down.
18. Buffalo-Stuffed Sweet Potatoes (455 Calories)
Aubrie Pick/Eat What You Love
Time Commitment: 1 hour and 15 minutes
Why I Love It: crowd-pleaser, gluten free, high protein
Serves: 6
These have Sunday football (and meal prep) written all over them. Use a store-bought rotisserie chicken in the filling to save yourself some time in the kitchen.
19. Freekeh Vegetable Soup (227 Calories)
Adeena Sussman/Sababa
Time Commitment: 55 minutes
Why I Love It: crowd-pleaser, vegan, one pot
Serves: 8
Proof that a veggie-based soup can be just as hearty and satisfying as any meaty one. The secret is freekeh, an heirloom grain that’s rich in protein. (The fresh herbs don't hurt, either.)
20. Portobello Mushrooms Stuffed with Barley Risotto (480 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour and 15 minutes
Why I Love It: vegetarian, beginner-friendly, gluten free
Serves: 4
These stuffed 'shrooms look fancy and taste decadent, but they’re *so* easy to make (not to mention super healthy and filling to boot). Cook the barley in vegetable broth instead of chicken broth to keep the meal vegetarian.
21. Baked Chicken and Ricotta Meatballs (454 Calories)
Patricia Niven/Keeping It Simple
Time Commitment: 35 minutes
Why I Love It: high protein, beginner-friendly, kid-friendly
Serves: 4
If you, like me, adore meatballs in all forms, so why should you limit yourself to appetizers and spaghetti? These are quick-cooking, easy to prepare and require minimal cleanup.
22. Cauliflower Chili (185 Calories)
Lauren Volo/Cauliflower Power
Time Commitment: 33 minutes
Why I Love It: vegan, gluten free, crowd-pleaser
Serves: 6
Chili is basically the ultimate healthy fall recipe, and this one is the bowl of my wildest dreams because, hello, cauliflower. It’s also super healthy and ready in about 30 minutes.
23. Keto Instant Pot Sausage-Kale Soup (363 Calories)
Leslie Grow/Keto In an Instant
Time Commitment: 35 minutes
Why I Love It: Instant Pot recipe, gluten free, Paleo
Serves: 4
Consider this soup an edible choose-your-own-adventure game. Use any type of sausage (kielbasa, chorizo and Italian are all great choices), and switch up the greens to customize this healthy bowl.
24. Sausage, Corn and Poblano Chowder (420 Calories)
Photo: Christine Han/Styling: Erin McDowell
Time Commitment: 50 minutes
Why I Love It: crowd-pleaser, make ahead, beginner-friendly
Serves: 8
Psst: This one freezes really well, so make a double batch and thank yourself on a lazy night in the future when you need dinner in a pinch. I'm partial to spicy Italian sausage here, but any kind works.
25. Polenta with Roasted Mushrooms and Bacon (482 Calories)
Photo: Nico Schinco/Styling: Erin McDowell
Time Commitment: 50 minutes
Why I Love It: special occasion-worthy, gluten free, beginner-friendly
Serves: 4 to 6
One bite, and you're in autumn heaven. It's hard to believe something so creamy can be so healthy and low-cal. Who knew you could have your bacon (and butter and cheese) and eat it too?
26. Butternut Squash Risotto with Crispy Leeks (457 Calories)
Photo: Christine Han/Styling: Erin McDowell
Time Commitment: 1 hour and 35 minutes
Why I Love It: vegetarian, Mediterranean diet-friendly, special occasion-worthy
Serves: 6
Risotto is the ultimate comfort food, even when unadorned. But butternut squash adds flavor, sweetness and richness without a ton of extra calories. So go ahead, add more Parmesan.
27. Baked Coconut-Curry Meatballs (387 Calories)
Tieghan Gerard/Half Baked Harvest Super Simple
Time Commitment: 45 minutes
Why I Love It: kid-friendly, make ahead, beginner-friendly
Serves: 6
In my humble opinion, baking meatballs is superior to frying them. Easy cleanup, tender meatballs and less oil? Check, check and check.
28. Alison Roman’s Roasted Squash with Yogurt and Spiced Buttered Pistachios (264 Calories)
Michael Graydon and Nikole Herriott/Nothing Fancy
Time Commitment: 1 hour
Why I Love It: low carb, one pan, crowd-pleaser
Serves: 6
This dish is extremely cozy and hands-off, since most of the work is done in the oven. Pistachios and a bed of tangy Greek yogurt make these simple spuds look surprisingly fancy.
29. Crisp Fall Green Salad with Benne Seed Ginger Dressing (440 Calories)
Emily Dorio/The Saltwater Table
Time Commitment: 15 minutes
Why I Love It: <30 minutes, one bowl, vegetarian
Serves: 6
With all the rich food that the colder months bring, it’s nice to have a bright, healthy and refreshing salad in your fall recipe collection. You know, to remind you what fresh produce tastes like between bites of apple and pumpkin pie.
30. Roasted Squash and Tofu with Soy, Honey, Chili and Ginger (324 Calories)
Laura Edwards/From the Oven to the Table
Time Commitment: 1 hour
Why I Love It: one pan, gluten free, high fiber
Serves: 6
Don’t skip the step of pressing the tofu. It’s crucial to get a gorgeously browned, crisp exterior. The sweet, gingery glaze will take care of the rest.
31. Spicy Lemon Ginger Chicken Soup (387 Calories)
Photo: Nico Schinco/Styling: Aran Goyoaga
Time Commitment: 1 hour and 15 minutes
Why I Love It: Paleo, crowd-pleaser, beginner-friendly
Serves: 8
Number one on my list of comfort foods? Chicken soup. This version wins bonus points for flavor, ease and versatility. (Go ahead, add noodles if you please.)
32. Pumpkin Polenta (305 Calories)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour
Why I Love It: <10 ingredients, vegetarian, special occasion-worthy
Serves: 6
Is it just me, or is pumpkin a healthy miracle ingredient and a fall superstar? Fresh rosemary and thyme, along with heacy cream and Parmesan cheese, bring this comfort dish to life.
33. Fall Harvest Quinoa Salad (450 Calories)
Half Baked Harvest
Time Commitment: 45 minutes
Why I Love It: gluten free, high fiber, beginner-friendly
Serves: 6
I'm a sucker for anything with winter squash…and halloumi. This healthy fall recipe happens to have both, along with crunchy pepitas and a turmeric-tahini dressing you'll want to drizzle on everything.
34. Butternut Squash and Red Lentil Soup (421 Calories)
The Simple Veganista
Time Commitment: 45 minutes
Why I Love It: <10 ingredients, vegan, beginner-friendly
Serves: 4 to 6
It’s worth seeking out red lentils for this autumn delight, since other colors would make the soup look a bit muddy. They're also quick-cooking, and who doesn't want that on a busy weeknight?
35. Vegan and Gluten-Free Curry Chickpea Potpie with Sweet Potato ‘Crust’ (373 Calories)
Ambitious Kitchen
Time Commitment: 55 minutes
Why I Love It: vegan, gluten free, one pan
Serves: 4
Trust me, you won’t miss the flaky biscuit crust in this comforting dish. The sweet potatoes are just as crispy and satisfying, while the filling is slightly creamy
36. Roasted Squash Salad with Crispy Shallots and Balsamic Reduction (311 Calories)
Minimalist Baker
Time Commitment: 30 minutes
Why I Love It: beginner-friendly, gluten free, vegan
Serves: 4
Oh hi, one-ingredient dressing (aka punchy, acidic balsamic vinegar). I see you and I respect you. P.S.: Did you know macadamia nut cheese is a thing?
37. Fall Harvest Honeycrisp Apple and Kale Salad (312 Calories)
Half Baked Harvest
Time Commitment: 30 minutes
Why I Love It: special occasion-worthy, crowd-pleaser, beginner-friendly
Serves: 6
The season has so much to offer when it comes to fresh produce, so why not toss it all in one beautiful salad? Don't even get me started on the cider vinaigrette, sweetened with fig preserves.
38. Quinoa Vegetable Soup with Kale (280 Calories)
Cookie and Kate
Time Commitment: 1 hour
Why I Love It: vegan, gluten-free, high protein
Serves: 4 to 6
Vegetable soup on its own is delicious, but not all that substantial. Adding quinoa is an easy way to make it more satiating (and add a bunch of energy-rich carbs and filling protein).
39. Brussels Sprout Tacos (377 Calories)
Pinch Of Yum
Time Commitment: 45 minutes
Why I Love It: vegan, dairy free, kid-friendly
Serves: 4
For a vegan-optional dish that the whole family will love, these Brussels sprout tacos have your back, not to mention corn, black beans and cilantro chimichurri. (If you're not vegan, leftover steak would go great in these...just sayin'.)
40. Roasted Butternut Squash Quiche (380 Calories)
Bojon Gourmet
Time Commitment: 1 hour and 50 minutes
Why I Love It: vegetarian, crowd-pleaser, special occasion-worthy
Serves: 8
Whether you're looking to brunch with the gals, or simply craving breakfast for dinner, this healthy quiche is a seasonal favorite. The healthy fall recipe calls for a store-bought gluten-free pie crust, but you can use a wheat-based one if no one is allergic.
41. Three-Cheese Spaghetti Squash (303 Calories)
How Sweet Eats
Time Commitment: 1 hour and 15 minutes
Why I Love It: vegetarian, make ahead, kid-friendly
Serves: 4
Welcome to comfort food heaven, where the meals are satisfying yet light (and packed with fontina, gruyère and Parmesan cheeses). Kids will gobble this one down without a fuss.
42. Tandoori-Inspired Roast Cauliflower Bowls with Tahini (277 Calories)
Photo: Nico Schinco/Styling: Heath Goldman
Time Commitment: 1 hour and 25 minutes
Why I Love It: vegan, beginner-friendly, gluten-free
Serves: 4
Thanks to a spiced yogurt marinade, these veggie bowls taste like they cooked for hours. (In reality, it's more like 40 minutes; the rest of the time commitment is hands-off chilling.)
