11 Low-Calorie Fall Dinners to Stay Fit

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Butternut Squash Soup

Butternut squash soup is a warm and comforting dish perfect for those chilly fall evenings. This velvety smooth soup combines the natural sweetness of butternut squash with aromatic spices, making it a healthy, low-calorie option that is both satisfying and nourishing. Enjoy it as a starter or a light dinner, paired with whole-grain bread for a wholesome meal.

Cooking Instructions:

1. Peel, seed, and cube the butternut squash.
2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
3. Stir in minced garlic and continue cooking for 1-2 minutes until fragrant.
4. Add the cubed butternut squash, vegetable broth, cumin, nutmeg, salt, and pepper. Bring to a boil then reduce heat and simmer until squash is tender (about 20-25 minutes).
5. Remove from heat and blend the soup until smooth using an immersion blender or in batches with a regular blender.
6. Stir in the coconut milk and adjust seasoning as needed. Warm up before serving.
7. Garnish with fresh parsley if desired and enjoy!

Apple-Cider Glazed Chicken

Apple-Cider Glazed Chicken is a delightful dish that brings the flavors of fall to your dining table. This dish features tender chicken thighs glazed with a sweet and tangy apple cider reduction, making it a perfect low-calorie dinner option. Paired with seasonal vegetables or a simple salad, this recipe is sure to impress family and friends while keeping the meal light and healthy.

Cooking Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a saucepan, combine apple cider, minced garlic, rosemary, salt, pepper, Dijon mustard, and balsamic vinegar. Simmer over medium heat until reduced by half.
3. In an oven-safe skillet, heat olive oil over medium-high heat. Sear chicken thighs for about 3-4 minutes on each side until browned.
4. Pour the apple cider glaze over the chicken and transfer the skillet to the preheated oven. Bake for 20-25 minutes or until the chicken is cooked through.
5. Remove from the oven, let it rest for a few minutes, and serve with your choice of sides. Enjoy!

Quinoa and Roasted Vegetable Salad

Quinoa and Roasted Vegetable Salad is a vibrant and wholesome dish perfect for a low-calorie fall dinner. Bursting with nutrients from seasonal vegetables and protein-rich quinoa, this salad is both satisfying and delicious. It’s an excellent choice for those looking to enjoy a light, yet filling meal that celebrates the flavors of autumn.

Cooking Instructions:

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Rinse the quinoa under cold water and then cook it in vegetable broth or water according to package instructions.
3. Toss the diced bell peppers, sliced zucchini, red onion, and halved Brussels sprouts with olive oil, salt, and pepper. Spread evenly on the prepared baking sheet.
4. Roast the vegetables in the preheated oven for about 20-25 minutes, until tender and slightly caramelized.
5. In a large bowl, combine the cooked quinoa, roasted vegetables, balsamic vinegar, and fresh parsley. Stir gently to mix.
6. Serve warm or at room temperature and enjoy your healthy, delicious salad!

Spaghetti Squash With Marinara

Spaghetti Squash with Marinara is a delightful and low-calorie dish that captures the essence of fall while offering a healthy alternative to traditional pasta. The unique texture of spaghetti squash mimics that of pasta and pairs perfectly with a rich marinara sauce, making it a satisfying meal that is both nourishing and comforting.

Cooking Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
2. Drizzle olive oil on the inside of the squash halves and sprinkle with salt and pepper. Place them cut side down on a baking sheet and roast for about 30-40 minutes until tender.
3. While the squash is roasting, heat olive oil in a saucepan over medium heat. Add minced garlic and sauté until fragrant.
4. Stir in the crushed tomatoes, tomato paste, Italian seasoning, salt, and pepper. Simmer the sauce for about 15 minutes, stirring occasionally.
5. Once the squash is cooked, use a fork to scrape the flesh into noodle-like strands.
6. Serve the spaghetti squash topped with marinara sauce and garnish with fresh basil if desired. Enjoy your healthy, comforting meal!

Lentil and Vegetable Stew

Lentil and Vegetable Stew is a warm, hearty dish perfect for fall, packed with nutritious ingredients that keep you healthy while warming you up on cooler evenings. This low-calorie meal is rich in plant-based protein from the lentils and is loaded with seasonal vegetables, making it a comfort food that’s both satisfying and guilt-free.

Cooking Instructions:

1. In a large pot, heat olive oil over medium heat and add the chopped onion, garlic, carrots, and celery. Sauté until the vegetables are soft.
2. Stir in the lentils, canned tomatoes, vegetable broth, bay leaf, Italian seasoning, salt, and pepper. Bring to a boil.
3. Reduce heat, cover, and simmer for about 30-35 minutes until the lentils are tender.
4. Add fresh spinach and cook for an additional 5 minutes until wilted.
5. Remove the bay leaf, adjust seasoning as needed and serve hot. Enjoy your delicious, nutritious stew!

Stuffed Bell Peppers

Stuffed Bell Peppers are a colorful and nutritious dinner option perfect for fall. These vibrant vegetables provide a delicious vessel for a savory filling made from quinoa, black beans, and seasonal spices, turning them into a satisfying low-calorie meal that everyone will enjoy.

Cooking Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened.
3. Stir in the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper; cook until heated through.
4. Stuff the bell pepper halves with the quinoa filling and place them in a baking dish.
5. Cover with foil and bake for 25-30 minutes until the peppers are tender.
6. Remove from oven, garnish with fresh cilantro if desired, and serve warm. Enjoy your delicious stuffed bell peppers!

Baked Salmon With Maple Mustard Glaze

Baked Salmon with Maple Mustard Glaze is a flavorful and healthy dish that perfectly complements the fall season. The combination of maple syrup and Dijon mustard creates a deliciously sweet and tangy glaze that enhances the natural richness of the salmon, making it an ideal low-calorie dinner option.

Cooking Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, whisk together the maple syrup, Dijon mustard, soy sauce, olive oil, minced garlic, salt, and pepper to create the glaze.
3. Place the salmon fillets in a baking dish and pour the glaze over them, ensuring they are well-coated.
4. Bake the salmon in the preheated oven for 15-20 minutes, or until it flakes easily with a fork.
5. Remove from the oven and garnish with fresh parsley if desired. Serve warm and enjoy your delicious baked salmon!

Harvest Vegetable Stir-Fry

Harvest Vegetable Stir-Fry is a vibrant and nourishing dish that celebrates the bounty of autumn produce. Packed with seasonal vegetables like bell peppers, broccoli, carrots, and snap peas, this quick and easy stir-fry is not only low in calories but also bursting with flavor and nutrients, making it a perfect fall dinner option.

Cooking Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add garlic and ginger, stirring for about 30 seconds until fragrant.
3. Add bell peppers, broccoli, and carrots, and stir-fry for about 4-5 minutes until tender-crisp.
4. Stir in the snap peas and soy sauce, cooking for another 2-3 minutes.
5. Drizzle with sesame oil and season with salt and pepper to taste.
6. Garnish with chopped green onions before serving. Enjoy your colorful harvest vegetable stir-fry!

Sweet Potato and Black Bean Tacos

Sweet Potato and Black Bean Tacos are a delicious and nutritious plant-based option that’s perfect for a cozy fall dinner. Featuring roasted sweet potatoes combined with hearty black beans, and topped with fresh avocado and tangy lime, these tacos are both low in calories and high in flavor, ensuring that you enjoy a guilt-free meal.

Cooking Instructions:

1. Preheat the oven to 425°F (220°C). Toss the cubed sweet potatoes with olive oil, cumin, chili powder, salt, and pepper, then spread them on a baking sheet and roast for 25-30 minutes until tender.
2. In a small saucepan, heat the black beans over medium heat until warmed through. Season lightly with salt and pepper.
3. Warm the corn tortillas in a skillet or microwave.
4. Assemble the tacos by adding roasted sweet potatoes and black beans to each tortilla.
5. Top with sliced avocado, a squeeze of lime juice, and garnish with fresh cilantro. Serve immediately and enjoy your flavorful tacos!

Mushroom Risotto With Spinach

Mushroom Risotto with Spinach is a creamy and comforting dish that celebrates the earthy flavors of mushrooms combined with the nutrient-rich goodness of spinach. This low-calorie version of traditional risotto uses arborio rice simmered in vegetable broth, making it rich in taste while remaining light, perfect for a satisfying fall dinner.

Cooking Instructions:

1. In a saucepan, heat the vegetable broth and keep it on low heat.
2. In a large skillet, heat olive oil over medium heat, add the onion and garlic, and sauté until softened.
3. Stir in the sliced mushrooms and cook until they are tender.
4. Add the arborio rice to the skillet, stirring to coat it with the oil and flavors, and cook for about 2 minutes.
5. Gradually add the warm vegetable broth, one ladle at a time, stirring frequently and allowing the rice to absorb the liquid before adding more.
6. After about 15-20 minutes, when the rice is creamy and al dente, stir in the fresh spinach and grated Parmesan cheese until the spinach wilts.
7. Season with salt and pepper to taste. Serve warm and enjoy your delicious mushroom risotto!

Cauliflower Pumpkin Curry

Cauliflower Pumpkin Curry is a vibrant and hearty dish that combines the sweetness of pumpkin with the subtle nuttiness of cauliflower, all enveloped in a rich, aromatic curry sauce. This recipe is not only low in calories but also packed with nutrients, making it an ideal choice for a cozy fall dinner. The spices enhance the natural flavors of the vegetables, resulting in a comforting and satisfying meal.

Cooking Instructions:

1. In a large pot, heat olive oil over medium heat and sauté chopped onion, garlic, and ginger until fragrant.
2. Add curry powder and cook for another minute to enhance the flavors.
3. Stir in the cauliflower florets and pumpkin cubes, coating them well with the spices.
4. Pour in the coconut milk and bring the mixture to a gentle simmer.
5. Cover the pot and let cook for about 20 minutes, or until the vegetables are tender.
6. Season with salt to taste, garnish with cilantro if desired, and serve warm with rice or bread. Enjoy your delightful Cauliflower Pumpkin Curry!