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100 Healthy Fall Recipes Featuring In Season Autumn Produce

In this guide to healthy fall recipes, we’re showcasing ten of the most popular seasonal ingredients for fall: pumpkin, kale, squash, cauliflower, apples, potatoes, carrots, mushrooms, onions + shallots, and celery. You’ll learn about the health benefits of seasonal produce AND we’ve rounded up 100 delicious Autumn recipes that will inspire you to get to your local farmer’s market! 

In this guide to healthy fall recipes, we're showcasing ten of the most popular seasonal ingredients for fall and we've rounded up 100 delicious recipes!

Fall, which officially starts September 22nd and ends on December 21st, oh how I love thee.

With pumpkin spice latte aromas lingering in the air, Georgia football in full force, the weather cooling down to the perfect crisp and cool temperature, the vibrant colors of the leaves and trees warming your heart, and the plethora of cute boots and sweaters, has there ever been a better season than Fall?

That’s before you even consider what an abundant season Fall is for fruits and vegetables. We’re lucky enough to still be reaping the tail end of summer’s bountiful produce like tomatoes, corn, berries and peaches, while at the same time moving into the peak harvests of popular Autumn vegetables like kale and cauliflower before the harsh winter hits.

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There’s nothing like getting fresh fruits and vegetables from your local farmer’s market or CSA to inspire clean, healthy eating. Read on to discover some recipes that are bound to become some of your favorites this fall!

Seasonal Fall Produce: Pumpkin

Healthy Fall Recipes Featuring Pumpkin with Pumpkin Pie Protein Energy Balls Recipe

Pumpkins have become an iconic symbol for the fall season–these days, the festive gourd shows up not just in desserts, but in pastas, baked goods, snacks and even in our beer and lattes!

The fiber, potassium, and vitamin C content in pumpkin are key for heart health, plus pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color and is converted to vitamin A in the body.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. (source)

HEALTHY FALL RECIPES: PUMPKIN

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Seasonal Fall Produce: Kale

Healthy Fall Recipes Featuring Kale with Citrus Kale Pancetta Salad Recipe

While we can find kale throughout the year, its peak season is mid-summer through December. It grows sweeter after the first frost, so getting fresh kale at its peak in October and throughout the fall may even convert kale-haters to love this once trendy vegetable that now seems to have a permanent place at our dinner tables.

Kale – high in omega-3s, omega-6s and vitamin K – is a powerful anti-inflammatory agent that is rich in antioxidants (which counteract free radicals, reducing our risk of cancer), and is a natural detoxifier. Kale also supports brain development in infants due to its high folate levels, and can even improve eyesight. (source)

HEALTHY FALL RECIPES: KALE 

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Seasonal Fall Produce: Yellow Squash & Zucchini

Healthy Fall Recipes Featuring Zucchini + Yellow Squash with Roasted Squash + Pesto Recipe

Don’t be fooled by the name–summer squashes, like zucchini and yellow squash, may start their harvest in June, but the season lasts through October – so you can still enjoy this bountiful summer vegetable even as the temperatures start to drop.

From spiralized noodle recipes to sneaking into cakes and muffins, zucchini and squash are versatile vegetables that are handy to keep stoked in your fridge.

Zucchini helps to promote eye health, and prevents all the diseases that occur from vitamin C deficiency like scurvy, sclerosis, and easy bruising. It helps to cure asthma and has a high content of vitamin C, carbohydrates, protein and fiber. (source)

Like pumpkins, yellow squash is also high beta carotene, as well as vitamin C (great for our immune systems) and iron (important to prevent anemia). (source)

HEALTHY FALL RECIPES: Yellow Squash & Zucchini

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Seasonal Fall Produce: Cauliflower

Healthy Fall Recipes Featuring Cauliflower with Easy Creamy Paleo Cauliflower Soup Recipe

Move over, kale! Cauliflower may have just replaced you as the trendiest vegetable!

The cruciferous gem that’s available all year round, really has its peak in the fall. This anti-inflammatory fall food has creatively found its way into recipes like cauliflower pizza crusts, pasta sauces, smoothies, cauliflower rice and even cauliflower desserts!

With a special combination of phytochemicals, cauliflower consumption can help prevent TONS of diseases, including various forms of cancer (most commonly breast, colon, liver, lung and stomach), cardiovascular disease, brain disease and neurodegenerative disorders.

Glucosinolate, a compound found in cauliflower, can also help protect the vulnerable lining of the stomach, in turn improving digestion, aiding detoxification and reducing the chances of developing leaky gut or other digestive disorders. (source)

HEALTHY FALL RECIPES: CAULIFLOWER

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Seasonal Fall Produce: Apples

Healthy Fall Recipes Featuring Apples with Slow Cooker Apple Crisp Recipe

What would autumn be without apples? While we can get apples year round, we all know that apples out of season just don’t taste nearly as good as the vibrant, crisp seasonal apples we get in the fall that lend themselves well to both sweet and savory recipes alike.

The old saying “an apple a day keeps the doctor away” just very well may be true. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Most of the fiber and antioxidants are in the skin, so be sure not to peel for maximum health benefits! (source)

HEALTHY FALL RECIPES: APPLES

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Seasonal Fall Produce: Potatoes

Healthy Fall Recipes Featuring Potatoes with Steak Chimichurri Recipe

Roasted potatoes, french fries, potatoes au gratin, mashed potatoes, baked potatoes… there are just so many reasons to love this starchy, tuberous spud.

Filled with Vitamin C, B6 and potassium (even more potassium than bananas), potatoes are the world’s fourth largest food crop and grows in 36 states in the USA. (source) They’re also gluten free, making a great starchy option for the increasing amounts of people looking for gluten free alternatives.

HEALTHY FALL RECIPES: POTATOES

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Seasonal Fall Produce: Carrots

Healthy Fall Recipes Featuring Carrots with Instant Pot Keto Stew Recipe

Another versatile root vegetable, carrots add so much flavor to any dish with their unique, sweet flavor profile. Obviously great in soups, oven roasted and sauteed, carrots these days also make noteworthy appearances in breakfast (morning glory muffins or carrot turmeric oatmeal, anyone?) and dessert (hello, decadent carrot cake!).

Carrots are most well known for being rich in beta-carotene, fiber and antioxidants, which are important to support a healthy heart, eyes, lower blood pressure and increase immunity. (source)

HEALTHY FALL RECIPES: CARROTS

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Seasonal Fall Produce: Mushrooms

Healthy Fall Recipes Featuring Mushrooms with Pumpkin Bolognese Pasta Sauce

Mushrooms are a truly magical fungi. Everyday, more is being discovered about their miraculous health properties.

For example, scientists just learned that mushrooms could suppress the growth of breast cancer and prostate cancer cells in cell cultures and in animals in small clinical trials. (source)

Some of their most well-known properties include B-Vitamins, which help break down proteins, fats and carbohydrates; riboflavin, which helps with hormone production and also plays an important role in the nervous system; and niacin, which helps maintain healthy red blood cells.

A lot of people are also now drinking adaptogenic mushrooms blends like chaga, reishi and ashwaganda in place of coffee for a natural energy boost without all the jitters. Check out Four Sigmatic’s mushroom coffees and elixirs to learn more, and you can even get 15% off your order when you shop through my link!

HEALTHY FALL RECIPES: MUSHROOMS

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Seasonal Fall Produce: Onions & Shallots

Healthy Fall Recipes Featuring Onions & Shallots with Healthy Veggie Soup

While not so good for your breath, these sweet, pungent, flavor enhancing veggies are known to have strong anti-cancer properties and immune-enhancing effects. (source)

In fact, onions and shallots have been used to heal numerous bodily conditions for thousands of years, both internally and externally. In Ayurveda, they’re believed to have a natural “cooling” effect on the body, which makes them beneficial for lowering inflammation, muscle aches, swelling, and water-retention.

Shallots are thought to contain more flavonoid and phenol antioxidants than most other members of the onion family, making them one of the best anti-inflammatory foods for reducing free radical damage and fighting various chronic diseases. (source)

Totally worth shedding a few tears in the chopping process, don’t you agree?

 HEALTHY FALL RECIPES: ONIONS & SHALLOTS 

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Seasonal Fall Produce: Celery

Healthy Fall Recipes Featuring Celery with Buffalo Chicken Slow Cooker Meatballs

Nothing else is quite like celery; it’s great cooked in soups, key in making traditional stocks, awesome raw with hummus or slathered with peanut butter, and adds a delightful crunch in staples like chicken salad.

Celery has been used to fight hypertension in folk medicine for centuries, while modern-day research continues to prove that there are many cardiovascular benefits. In pharmacological studies, celery shows both antioxidant nutrients and anti-inflammatory activities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.

Dehydrated? Celery to the rescue! It’s high percentage of water and electrolytes can prevent dehydration, and special compounds help celery act as a diuretic and reduce bloating. (source)

HEALTHY FALL RECIPES: CELERY

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What are some of your favorite ways to prepare these fall foods? Any healthy Fall recipes that we missed? Let us know in the comments below!

In this guide to healthy fall recipes, we're showcasing ten of the most popular seasonal ingredients for fall: pumpkin, kale, squash, cauliflower, apples, potatoes, carrots, mushrooms, onions & shallots and celery. You'll learn about the health benefits of seasonal produce AND we've rounded up 100 delicious Autumn recipes that will inspire you to get to your local farmer's market! 

Photo Credit: Heidi Geldhauser

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13 comments on “100 Healthy Fall Recipes Featuring In Season Autumn Produce”

  1. It has so much to know to start from the recipes and ending on the taste everything looks perfect on the image everything is rounded up well with a perfect information. thanks keep posting.indeed.

  2. Great breakdown for seasonal eating this fall. All my favorites!

  3. I love all of these veggies so much and your post made me so excited for our fall CSA to start! I really am going to have to do more with cauliflower this fall. I love it, and you’re right. It is the on trend veg right now!

  4. What a great collection of fall recipes! Thanks for the inspiration!

  5. Love this so much! What a great round up!!

  6. Wow what a wonderful roundup. I’m terrible for going straight for unhealthy cheese laden, cream filled, carb-fests the second the weather turns but now I don’t have to!

  7. What a delicious roundup!! I looove all of these seasonal foods. Looking at this is making me hungry! 😉