Seven weeknight-friendly easy and healthy fall recipes with clear, chef-tested steps: sheet-pan chicken, lentil soup, miso-maple salmon, turkey pumpkin chili, quinoa pilaf, farro salad, and a creamy dairy-free soup.

Easy and healthy fall recipes aren’t just about eating light—they’re about eating smart when the days turn brisk and the evenings creep in earlier. This is the season when your oven feels like a best friend, your skillet holds the weeknight secrets, and every ingredient—from butternut squash to apples—demands to be treated with respect!

Easy and Healthy Fall Recipes

1) Sheet-Pan Maple-Dijon Chicken with Brussels, Sweet Potatoes, and Apples

Serves: 4

Time: 35–40 minutes

Ingredients

• Chicken: 4 boneless skinless thighs or breasts (about 700 g), patted dry
• Vegetables: 450 g Brussels sprouts, halved; 1 medium sweet potato, 1.5 cm cubes; 1 red onion, wedges; 1 firm apple, 1.5 cm chunks
• Marinade/Glaze: 2 tbsp Dijon mustard; 1 tbsp maple syrup; 1 tbsp olive oil; 1 tsp apple cider vinegar; 1 tsp chopped fresh thyme; ¾ tsp kosher salt (Diamond); black pepper
• Finish: Extra thyme leaves; lemon wedges

Your Sheet-Pan Game Plan

• Heat the oven to 220°C / 425°F and place a rimmed sheet pan inside to preheat. A hot pan gives you instant sizzle and better browning.
• Whisk the Dijon, maple, olive oil, vinegar, thyme, salt, and pepper in a large bowl. The glaze should look glossy and slightly thick.
• Toss the Brussels, sweet potato, onion, and apple with half the glaze in the bowl. The pieces should wear a light coat, not drip.
• Pull the hot sheet pan out and spread the vegetables in an even layer. They should audibly hiss.
• Pat the chicken dry again and brush it with the remaining glaze on both sides. Nestle the pieces among the vegetables, leaving space around each so the edges caramelize.
• Roast for 18–22 minutes, turning the vegetables once at the halfway mark. The chicken is done when it reaches 74°C / 165°F at the thickest point and the sprouts show deep brown edges.
• Rest the chicken for 5 minutes on the pan so juices settle. Toss everything with a squeeze of lemon and a pinch of thyme. Serve hot and smug.

Make It Yours: Swap the thighs for salmon fillets and roast 12–14 minutes; use the same glaze and cues.

2) Autumn Lentil and Kale Soup (Herbed, Hearty, Light)

Serves: 6

Time: 40–45 minutes

Ingredients

• 1 tbsp olive oil
• 1 large onion, fine dice; 2 carrots, small dice; 2 celery ribs, small dice
• 3 garlic cloves, minced
• 1 tsp dried thyme; 1 bay leaf; ½ tsp smoked paprika
• 300 g brown or green lentils, rinsed
• 1.2 L low-sodium vegetable or chicken stock
• 1 tbsp tomato paste
• 120 g chopped kale (stems removed)
• 1 tsp kosher salt to start; black pepper
• 1 tsp red wine vinegar or lemon juice

Optional Finish: Chopped parsley, grated Parmesan, olive oil thread

Ladle-Worthy Without the Heavy

• Warm the oil over medium in a Dutch oven. Sauté onion, carrot, and celery with a pinch of salt until glossy and sweet, about 6–8 minutes.
• Stir in garlic, thyme, bay, and smoked paprika for 30 seconds until fragrant.
• Add the lentils, stock, and tomato paste. Bring to a lively simmer, then lower the heat and cook 20 minutes, stirring occasionally.
• Stir in the kale and simmer 5–8 minutes more until tender but still bright.
• Taste and adjust with salt, pepper, and the vinegar. The soup should taste round and lifted, not flat.
• Ladle into bowls and finish with parsley and a whisper of Parmesan if you like.

Prep Ahead: The soup thickens in the fridge. Loosen with a splash of stock on reheat.

3) Miso-Maple Salmon with Delicata Squash and Broccolini

Serves: 4

Time: 25 minutes

Ingredients

• 4 salmon fillets (170–200 g each), patted dry
• 1 delicata squash, seeded and sliced into 1 cm half-moons
• 1 bunch broccolini, trimmed
• 1½ tbsp olive oil; ¾ tsp kosher salt; black pepper
• Glaze: 1 tbsp white or yellow miso; 1 tbsp maple syrup; 1 tsp rice vinegar; 1 tsp soy sauce; 1 tsp Dijon; 1 tsp water
• Lemon wedges and sesame seeds to finish

The Fast Fish That Eats Like Saturday Night

• Heat the oven to 220°C / 425°F and line a sheet pan with parchment.
• Toss the squash and broccolini with olive oil, salt, and pepper. Spread them on the pan and roast 10 minutes to get the vegetables started.
• Whisk the miso, maple, vinegar, soy, Dijon, and water until smooth and shiny.
• Scoot the vegetables to make room. Place the salmon skin-side down. Brush thickly with the glaze.
• Roast 8–10 minutes until the salmon flakes under a gentle press and the glaze looks lacquered.
• Squeeze lemon over everything and scatter sesame seeds. Serve immediately so the broccolini keeps its snap.

Smart Swap: Use the same glaze on chicken thighs and roast 18–22 minutes.

4) Turkey Pumpkin Chili (Lean, Smoky, Weeknight-Proof)

Serves: 6–8

Time: 45–55 minutes

Ingredients

• 1 tbsp olive oil
• 1 large onion, fine dice; 1 green bell pepper, small dice; 1 jalapeño, minced (seeds optional)
• 3 garlic cloves, minced
• 700 g ground turkey thigh (juicier than breast)
• Spices: 1½ tbsp chili powder; 1 tsp ground cumin; 1 tsp smoked paprika; ½ tsp dried oregano; ¼ tsp cinnamon; ¾ tsp kosher salt
• 1 tbsp tomato paste
• 400 g crushed tomatoes
• 300 g pumpkin purée (pure pumpkin)
• 500 ml low-sodium chicken stock
• 1 can pinto or black beans, rinsed
• 1 tsp apple cider vinegar; black pepper

Toppings: Greek yogurt, chopped cilantro, lime wedges, sliced scallions

Chili That Tastes Weekend on a Weeknight

• Warm the oil in a Dutch oven over medium-high. Sauté onion, bell pepper, and jalapeño with a pinch of salt until soft and fragrant, about 5–6 minutes.
• Add the garlic for 30 seconds, then crumble in the turkey and cook until no pink remains and little browned bits form.
• Stir in the spices and tomato paste and cook 1 minute to bloom and darken the paste.
• Add crushed tomatoes, pumpkin, and stock. Stir until smooth and bring to a steady simmer.
• Simmer 15 minutes, then stir in the beans and cook 10 minutes more. The chili should look thick and shiny.
• Finish with vinegar and black pepper. Taste for salt. Serve with yogurt, cilantro, and lime.

Make Ahead: Tastes even better the next day. Loosen with stock if it tightens.

5) Butternut, Sage, and Mushroom Quinoa Pilaf

Serves: 4

Time: 35–40 minutes

Ingredients

• 1 tbsp olive oil
• 1 small onion, fine dice; 250 g cremini mushrooms, sliced
• 2 garlic cloves, minced; 1 tsp chopped fresh sage
• 350 g butternut squash, 1.5 cm cubes
• 200 g quinoa, rinsed until the water runs clear
• 450 ml low-sodium vegetable stock
• ½ tsp kosher salt; black pepper
• 1 tbsp lemon juice; 2 tbsp chopped parsley

Optional: 2 tbsp grated Parmesan or toasted almonds for crunch

One Pot, Real Flavor

• Heat the oil over medium in a wide pot. Sauté the onion until translucent, then add mushrooms with a pinch of salt and cook until they release moisture and take on color.
• Stir in the garlic and sage for 30 seconds.
• Add the squash, quinoa, stock, salt, and pepper. Stir once and bring to a simmer.
• Cover and cook over low for 18–20 minutes, until the liquid is absorbed and the quinoa shows tiny white rings.
• Rest off heat for 5 minutes, then fluff with a fork.
• Finish with lemon juice and parsley. Taste and add a pinch more salt if needed. Top with Parmesan or almonds if you want a little luxury.

Meal Prep: Holds well for four days in the fridge and reheats like a champ.

6) Farro, Apple, and Arugula Salad with Cider-Shallot Vinaigrette

Serves: 4 as a main

Time: 25–30 minutes

Ingredients

• 200 g pearled farro, rinsed
• 1 crisp apple, thin slices
• 60 g arugula or baby spinach
• 40 g toasted pecans, rough chop
• 40 g crumbled feta or goat cheese (optional)
• Vinaigrette: 3 tbsp olive oil; 1½ tbsp apple cider vinegar; 1 tsp Dijon; 1 tsp honey; 1 small shallot, minced; ¼ tsp salt; black pepper

Grain Bowl That Eats Like a Salad

• Boil the farro in salted water until tender with chew, 12–15 minutes. Drain well and spread on a tray to steam off for two minutes.
• Whisk the vinaigrette until slightly thick and glossy.
• Toss warm farro with half the dressing so it soaks up flavor.
• Fold in apple, arugula, and pecans. Add more dressing until everything tastes lively.
• Scatter feta if you’re using it and crack pepper over the top. Serve slightly warm or at room temperature.

Cook’s Note: Warm grain + crisp apple is the texture play that keeps forks moving.

7) Roasted Cauliflower and White Bean Soup (Creamy Without Cream)

Serves: 6

Time: 45 minutes

Ingredients

• 1 large cauliflower, broken into small florets
• 1 tbsp olive oil; ¾ tsp kosher salt; black pepper
• 1 tbsp olive oil (for the pot); 1 onion, sliced; 2 garlic cloves, sliced
• 1 tsp ground cumin; ½ tsp smoked paprika
• 1 can cannellini beans, rinsed
• 900 ml low-sodium vegetable stock
• 1 tsp lemon juice; pinch of chili flakes

Optional Finish: Olive oil thread; toasted pumpkin seeds; chopped chives

Creamy by Technique, Not by Dairy

• Heat the oven to 220°C / 425°F. Toss the cauliflower with oil, salt, and pepper on a sheet pan and roast 20–25 minutes until browned at the edges.
• While it roasts, soften the onion in a pot with olive oil over medium heat until sweet, about 6–8 minutes. Add garlic for 30 seconds, then cumin and smoked paprika for fragrance.
• Add the roasted cauliflower, beans, and stock. Simmer 10 minutes to marry flavors.
• Blend with an immersion blender until velvety. Keep a few small flecks for character.
• Finish with lemon juice and chili flakes. Taste and adjust salt.
• Ladle into bowls and add an olive oil thread and pumpkin seeds if you like crunch.

Texture Tip: If the soup thickens as it sits, loosen with a splash of hot stock.

Cook through these easy and healthy fall recipes and watch your week calm down. I’ll keep the instructions tight and the flavors loud; you’ll keep a spoon handy and a second helping ready.

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