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Pumpkin Breakfast

20 Healthy Pumpkin Breakfast Recipes

Explore this list of healthy pumpkin breakfast recipes to start your day with something pumpkin in the fall!

healthy pumpkin breakfast recipes

It’s an unspoken truth that when pumpkin coffee drinks hit the stores, it’s the beginning of fall. I always get super excited when I start to see fall things at the store — it’s just the best time of the year. You can find me decorating my apartment, looking for new pumpkin products, and finding new ways to add pumpkin to recipes from late August to November.

In the fall it just makes sense to make something seasonal for breakfast that’s infused with pumpkin and cozy spices like pumpkin pie spice and cinnamon. So, let’s take a closer look at all the benefits of and options for healthy pumpkin breakfast recipes.

Is Pumpkin Good for Breakfast?

Absolutely! Pumpkin is a vegetable (technically a fruit) that is packed with nutrients, including vitamin A, C, and E as well as potassium, fiber, copper, and manganese. It is also very high in antioxidants which help protect our bodies from disease and can help reduce inflammation.

The best part is, it’s super easy to add to a wide variety of recipes from sweet to savory to reap the benefits of its nutrition all fall long. You can’t go wrong baking it or blending it into something for breakfast during the fall.

What Does Pumpkin Pair Well With?

You’ll notice that in most of these pumpkin breakfast recipes I’ve baked or blended pumpkin puree into a recipe that works for breakfast.

Pumpkin puree goes well with lots of different baked goods, as well as Greek yogurt and cheese. I love how it fits with a wide variety of both sweet and savory recipes making it perfect to not only add to your breakfast recipes, but also lots of other recipes in the fall and year-round.

Pumpkin Breakfast Recipes

Depending on the breakfast mood you’re in, jump to one of the pumpkin breakfast recipe categories below:

Quick Pumpkin Breakfast

If you have minimal time and want to whip something up within minutes, try one of these quick pumpkin breakfast options. I love these to switch things up when I am in the mood for a cool smoothie or a warm fall-inspired piece of toast.

frozen pumpkin smoothie

Frozen Pumpkin Pie Protein Smoothie

Creamy and oh so *dreamy*, you’ll fall in love with this frozen pumpkin pie smoothie that tastes like everything we love about the season! 
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healthy-pumpkin-smoothie-bowl

Healthy Pumpkin Smoothie Bowl

This healthy pumpkin smoothie bowl is super smooth and spiced just right for the season! Made with simple ingredients and sweetened naturally, you’ll love this smoothie bowl as fun snack or breakfast. 
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pumpkin-ricotta-toast-on-sourdough-with-butternut-squash-pumpkin-seeds-and-sage

Pumpkin Ricotta Toast

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Pumpkin Yogurt Mousse Parfaits

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pumpkin cookie protein balls

Pumpkin Cookie Protein Balls

Pumpkin cookie protein balls are the perfect post workout or midday snack packed with protein and fiber. Super easy to make with simple ingredients, you’ll love having these to snack on!
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healthy pumpkin granola

Healthy Pumpkin Seed Granola

Healthy pumpkin granola is a nutrient-dense, low sugar snack that's packed with fall flavor in every nutty cluster. A perfect pumpkin snack for the season!
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Pumpkin Oatmeal

Pumpkin goes so well with oats in a variety of recipes, especially oatmeal. Oatmeal is always a go-to fall breakfast because it’s easy to make and customize with different toppings like nut butter and fruit. Baked oatmeal or oatmeal cups is great to make in advance and have for breakfast during the week.

best healthy pumpkin pie baked oatmeal

Pumpkin Pie Baked Oatmeal

Pumpkin pie baked oatmeal made with Quaker Old Fashioned Oats, pumpkin puree, fall spices and maple syrup makes for a delicious make-ahead breakfast time option for the fall season.
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pumpkin-apple-baked-oatmeal-with-fall-spices-pumpkin-seeds-and-nut-butter

Pumpkin Apple Baked Oatmeal

This pumpkin apple baked oatmeal is a warm and cozy breakfast that is perfect all fall long! Make it ahead of time and enjoy slices all week with nut butter on top! 
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pumpkin zucchini oatmeal cups

Pumpkin Zucchini Oat Cups

Pumpkin zucchini oatmeal cups are like a bowl of oatmeal in muffin form! Made gluten and dairy free, they have a hearty texture, make for a nutritious, delicious (and compact!) breakfast and freeze well too. I highly recommend a dollop of nut butter on top! 
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pumpkin gingerbread oatmeal

Pumpkin Gingerbread Oatmeal

Pumpkin gingerbread oatmeal is a delicious and festive way to flavor your oats during the winter months! Made with old fashioned oatmeal, pumpkin puree, molasses and cozy spices. 
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Healthy Pumpkin Breakfast Muffins

Pumpkin breakfast muffins are another great option on the go. In comparison to typical muffins, they contain less sugar and more fiber. This helps control hunger and keeps you full until your next snack or meal. Depending on your muffin tin size, choose one or two and pair with Greek yogurt or nut butter for added protein.

whole wheat pumpkin blueberry muffins

Healthy Whole-Grain Pumpkin Blueberry Muffins

Pumpkin blueberry muffins will be your new favorite spin on a pumpkin muffin! Pumpkin spiced just right with blueberries in every bite, they’re fluffy and fun for fall or summer!
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gluten free pumpkin carrot muffins with dairy free cashew cream cheese frosting

Gluten Free Pumpkin Carrot Muffins

Gluten free pumpkin carrot muffins are fluffy with hints of walnuts, ginger, cinnamon, carrot and pumpkin! Made with almond and oat flour and topped with a dairy-free cashew cream cheese, they’re perfect for spring!
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pumpkin veggie egg muffins

Pumpkin Veggie Egg Muffins

Pumpkin veggie egg muffins are a quick and nutritious breakfast that are fun to eat and easy to make!
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Pumpkin Pancakes and Waffles

When the weekend rolls around, there’s nothing like a stack of pumpkin pancakes or waffles for breakfast or brunch. Cozy up with a cup of coffee and one of these pumpkin breakfast recipes on a chilly fall weekend.

healthy-pumpkin-protein-pancakes-with-white-chocolate-chips

Healthy Pumpkin Protein Pancakes

There’s nothing better than a stack of pumpkin pancakes on a cozy fall morning! Wake up to this extra fluffy and protein packed stacked that is spiced to perfection with pumpkin and pumpkin spice.
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Pumpkin Protein Waffles

Packed with protein, whole grains, pumpkin and pumpkin spice, these pumpkin protein waffles are fluffy and delicious! Look no further for your new favorite pumpkin recipe to make for brunch in the fall!  
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healthy pumpkin pancakes

The Best Healthy Pumpkin Pancakes

Wake up with a stack of these extra-fluffy, delicious and healthy pumpkin pancakes! Perfect for a cozy weekend brunch, you will love these pancakes that taste just like fall! 
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Pumpkin Coffee Drinks to Pair with Breakfast

And finally, breakfast in the fall isn’t complete without a pumpkin coffee drink. Pair one of these with a breakfast above or whip up some fluffy eggs with veggies and a slice of toast as you sip on your festive beverage. 

starbucks copycat pumpkin cream cold brew recipe

Pumpkin Cream Cold Brew with Pumpkin Cold Foam

This homemade pumpkin cream cold brew recipe with pumpkin cold foam is super silky-smooth, dairy-free recipe that's better than Starbucks! 
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Pumpkin Spice Oat Milk Latte

Pumpkin Spice Oat Milk Latte

Silky smooth and oh so pumkin-y! This pumpkin spice oat milk latte is lower in sugar than your average latte, made with real pumpkin, dairy free, and delicious. 
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pumpkin white chocolate spice latte

White Chocolate Pumpkin Spice Latte

White chocolate pumpkin spice latte is delicious twist on a traditional pumpkin spice latte. Smooth, and creamy with hints of white chocolate and pumpkin spice in every sip, it’s a fun twist on this fall favorite.
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pumpkin spiced whipped coffee

Pumpkin Spice Whipped Coffee

Pumpkin spice whipped coffee is a delicious and fun coffee drink, perfect for fall! It feels like a fancy coffeehouse drink that is easy to make at home! 
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Breakfast is definitely my favorite meal of the day and I especially love infusing pumpkin into something delicious for breakfast or brunch during the fall season.

Be sure to also check out my 40 Must-Try Easy Pumpkin Recipes and if you’re not already, I’d love for you to be part of the Once Upon a Pumpkin community on Instagram!

Pumpkin Desserts & Baked Goods

Best Healthy Gluten Free Pumpkin Bread

Fall in love with this healthy and easy gluten free pumpkin bread that’s fluffy and filled with pumpkin and pumpkin spice in every bite!

healthy gluten free pumpkin bread

In my opinion pumpkin bread is the most quintessential fall thing you can make to kick off the fall season! If you’re like me then come September 1st no matter how hot it may still be outside, you’re ready for all things pumpkin!

This healthy gluten free pumpkin bread made with a blend of almond and oat flour has an incredibly soft and spongey texture that you’d never know was gluten free. As a dietitian, I love making pumpkin recipes that are a bit healthier, fit a wide variety of diets, but also don’t skip on flavor and texture.

This is my go-to easy gluten free pumpkin bread to bring to a get together, make for a friend or just whip up on a Sunday to enjoy all week long. It’s everything you want and more in a slice of pumpkin — spongey texture, hints of cinnamon and nutmeg and a slightly crisp top that tastes like it’s from a bakery.

You can’t go wrong with a slice for breakfast and I’ve included a few suggestions below on different ways you could top it and add things into it.

Time to light a pumpkin candle, preheat the oven and bake this incredibly moist and fluffy healthy pumpkin bread that tastes like everything we love about fall!

gluten free pumpkin bread with pumpkin spice cream cheese frosting

Ingredients for a Healthy Gluten Free Pumpkin Bread

  • Oat flour – be sure to look for gluten free oat flour to keep this recipe gluten free.
  • Blanched almond flour – I do not recommend substituting this flour for another as the oat and almond flour combination will give you the intended taste and texture.
  • Pumpkin spice
  • Cinnamon
  • Baking soda
  • Baking powder
  • Salt
  • Light brown sugar – alternatively you can substitute brown sugar for coconut sugar.
  • Butter or coconut oil– I haven’t tested it with vegan butter but that could be an option if you’re looking to keep this loaf dairy free.
  • Eggs
  • Vanilla extract
  • Pumpkin puree – just like it all my recipes, I used Libby’s 100% Pure Pumpkin — always make sure it’s not pumpkin pie mix.

Equipment / utensils:

Is Pumpkin Bread Wheat Free?

Many pumpkin bread recipes are made with whole wheat. However, there are many other flour substitutes to use instead of wheat, such as almond flour and oat flour (used in this recipe), all purpose gluten-free flour, and more.

fluffy best healthy gluten free pumpkin bread

Tips for Making Amazing Gluten Free Pumpkin Bread

  1. Measure the Flour Correctly – In the case of this pumpkin bread, it’s important to make sure you scoop the flour into the measuring cup using a scoop or spoon and that they are not packed into the measuring cup as this will give you too much flour.
  2. Don’t Spray the Entire Pan with Baking Spray. Just lightly spray the bottom of the pan. Too much moisture on the sides of the pan might cause the loaf to cave in. I like to spray the bottom of the pan and then line it with a sheet of parchment paper so that I can easily lift out the loaf.
  3. Make Sure Your Baking Soda and Baking Powder are Fresh – this is a sneaky little thing that might be causing your baked goods to not rise properly. Although baking soda and baking powder last a while, if they’re over a few months old this might be the reason why your baked goods aren’t cooking properly.
  4. Don’t Over Mix the Batter – When combining the wet ingredients and the dry ingredients mix together using a wooden spoon until just combined. Over mixing can cause the loaf to be rubbery and not as light and fluffy.

Storing Your Pumpkin Bread

I typically store this easy gluten free pumpkin bread on my counter for a day before popping it into the fridge so it stays moist and fresh.

Best Ways To Enjoy This Gluten Free Pumpkin Bread

You can’t go wrong no matter how you slice it — this pumpkin bread is amazing as is, but here are a few of my favorite ways to eat it:

  • with peanut butter or almond butter on top
  • with pumpkin seeds on top
  • with chocolate chips folded into the batter
  • with a pumpkin spice cream cheese frosting spread on top (beat together 4 tbsp of softened cream cheese with 4 tbsp room temperature butter 2 tsp. cinnamon or pumpkin spice, 1/2 cup powdered sugar and a pinch of salt)
  • with this pumpkin cashew cream cheese spread on top
best gluten free pumpkin bread

Best Healthy Gluten Free Pumpkin Bread

Maggie Michalczyk, RDN
Extra moist and fluffy and filled with pumpkin and pumpkin spice, you'll love this healthy pumpkin bread for many fall seasons to come!
5 from 2 votes
Prep Time 10 mins
Cook Time 50 mins
Servings 8

Equipment

  • Oven
  • Medium-sized mixing bowl
  • Hand-held mixer
  • Bread pan

Ingredients
  

  • 1 1/2 cup oat flour GF is desired
  • 1 1/2 cup blanched almond flour not packed
  • 2 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 2 tsp. baking power
  • 1/2 tsp. baking soda
  • 1 tsp. salt
  • 3/4 cup light brown sugar
  • 1/3 cup butter melted
  • 2 eggs room temperature
  • 1 1/2 tsp. vanilla extract
  • 1 heaping cup pumpkin puree

Pumpkin Spice Cream Cheese Frosting (optional)

  • 4 tbsp softened cream cheese
  • 4 tbsp softened butter
  • 1/2 cup confectioners' sugar
  • 2 tsp pumpkin pie spice
  • pinch of salt

Instructions
 

  • Preheat the oven to 350 degrees F.
  • In a medium-sized mixing bowl, whisk together the oat flour, almond flour, pumpkin spice, cinnamon, baking powder, baking soda and salt. Set aside.
  • In a separate medium-sized bowl using a hand-held mixer cream together the butter and sugar. Add the vanilla and 1 egg at a time beating on low until combined.
  • Lastly, add the pumpkin puree and mix until combined.
  • Use a wooden spoon to combine the wet and the dry ingredients until just mixed together careful not to over mix.
  • Pour the batter into a bread pan that is lined with parchment paper or light coated with baking spray.
  • Bake for approximately 50 minutes until a toothpick comes out with little to no crumbs. Let cool completely and enjoy!

Notes

Store pumpkin bread covered in the fridge for 3-4 days for maximum freshness. 
Keyword almond flour pumpkin bread, gluten free pumpkin bread, healthy pumpkin bread, pumpkin bread

And if you’re not already, I’d love for you to be a part of the Once Upon a Pumpkin community on Instagram!

More Healthy Pumpkin Recipes You’re Sure to Fall in Love With

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slices of gluten free pumpkin bread made with almond and oat flour
Easy Meals

SnapDragon Apple Brie Prosciutto Flatbread

Apple, brie and prosciutto flatbread combines sweet and salty flavors with crunchy apples slices for a delicious fall meal or appetizer.

flavorful fall apple flatbread with prosciutto, apples, walnuts, brie and arugula

This fun fall flatbread makes for a great lunch or appetizer this holiday season. The flavors of apple, brie, walnuts, honey and arugula complement each other so well, making it super satisfying to enjoy. I love finding different ways to enjoy apples, especially this time of year which is why I’m excited to tell you about the unique variety of apples I used in this recipe. 

What’s your favorite way to eat apples?!

SnapDragon Apple recipe

SnapDragon Apples

Oh snap! Have you heard of SnapDragon Apples? Spicy-sweet with notes of cinnamon, they’ve got a memorable and satisfying crunch with full-bodied flavor. Their flavor and crunchy texture complement the other flavors in this flatbread, making it a memorable recipe you’ll want to make again and again this season. 

Apples are an awesome snack because they’re a good source of fiber, vitamin C, potassium, and other plant compounds that are protective against different types of disease. They’re versatile in sweet and savory recipes, and perfect for taking on-the-go as a snack. 

My favorite way to enjoy them? Cut up with almond butter, in a salad or on this fall-inspired flatbread. No prosciutto? No problem, leave it off or add leftover turkey to it this Thanksgiving. 

Click here to find SnapDragon Apples at a grocery store near you! 

fall flatbread

Apple Brie Prosciutto Flatbread Ingredients

  • SnapDragon Apples
  • Mini flatbreads
  • Brie Cheese
  • Walnuts 
  • Arugula
  • Honey 
  • Cinnamon 
  • Pumpkin seeds 
flavorful fall apple flatbread with prosciutto, apples, walnuts, brie and arugula

SnapDragon Apple Brie Prosciutto Flatbread

Maggie Michalczyk, RDN
Apple, brie and prosciutto flatbread combines sweet and salty flavors with crunchy apples slices for a delicious fall meal or appetizer.
Prep Time 5 mins
Cook Time 5 mins
Servings 3 servings

Ingredients
  

  • 3 mini flatbreads
  • Brie thinly sliced 1’ pieces
  • 2 SnapDragon Apples thinly sliced
  • 2 tbsp. walnuts roughly chopped
  • 2 tbsp. pumpkin seeds
  • 1 tbsp. honey
  • 1/2 cup arugula

Instructions
 

  • Preheat the oven to 400 degrees. Spread brie on each of the flatbreads and place on a baking sheet in the oven for approximately 3-5 minutes until the cheese is melted.
  • Remove from the oven and top with sliced apples, prosciutto, walnuts, and pumpkin seeds. 
  • Drizzle honey on top of each flatbread and a little bit of cinnamon on the apple slices. Then add arugula, slice and enjoy!
Keyword apple brie flatbread; fall flatbread

This recipe was created in partnership with SnapDragon Apples. I hope you love it! 

More Apple Recipes You’re Sure to Love

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apple brie fall flatbread with walnuts, prosciutto and arugula
Easy Meals

Fall Farro Salad with Delicata Squash

Delicious and beautiful fall farro salad with delicata squash, arugula, apple, pomegranate seeds, walnuts and goat cheese makes for a healthy grain bowl that highlights the best autumn produce. Dijon vinaigrette dresses each bite — the perfect salad for fall!

farro grain bowl with arugula, delicata squash, apple, pomegranate seeds, walnuts and feta

It’s no secret I have a passion for fall flavors — they’re just the best and this fall farro salad is an ode to everything I love that’s in season right now! Delicata squash, apples, pomegranate seeds, oh my!

Beautiful to look at and even more delicious to eat, this fall farro grain bowl makes for a great holiday side dish or an easy, make-ahead lunch for this time of year. Keep it plant-based or top with chicken or fish for extra protein.

Delicata Squash

Delicata squash is a yellow tube-like squash that typically has dark green stripes running down the sides. In years past it was harder to find, but this year I’m seeing a ton of it at the grocery store constantly throughout the fall season which I’m so happy about because I think it’s one of the best squashes out there.

To me, delicata squash is the champagne of squashes. It’s easy to cut, you can eat the skin (so make sure you wash it) and the seeds, and it has a super good mild squash flavor that complements many other flavors including the ones found in this farro salad. Plus, the shape is so fun.

All squashes, including pumpkin are a great source of vitamin C and A, potassium and fiber.

How to Cut Delicata Squash

Start by washing the squash. Wash the skin really well because you can eat it! Place it on a cutting board that will not move around on your counter and cut both of the end off. Then, cut the squash width wise down the middle so that you have two identical pieces. Next, cut one of the pieces lengthwise down the center so that you have two halves.

Use a spoon to scoop out the seeds and stringy insides (save the seeds if you plan on roasting). Place the squash flesh side down on your cutting board and proceed to cut into half moon pieces as pictured in this salad.

Another way I like to use delicata squash is in this recipe for parmesan crusted delicata squash rings. It’s easy to make in an air fryer too!

Ingredients for Fall Farro Salad with Delicata Squash

for the farro salad:

  • farro farro is a nutty, hearty grain that I think goes so well in fall salads!
  • vegetable brothI like to cook all of my grains in veggie broth to give them more flavor. This is especially nice with the farro in this recipe.
  • arugulaNo arugula? Feel free to swap it for any salad green you do have on hand. Massaged lancinato kale would also be great in this farro bowl!
  • delicata squashYou could substitute butternut squash in this salad but I really love it with delicata squash, plus delicata is easier to cut and roast!
  • avocado oil avocado oil is great for using on vegetables you’re going to roast at high temperatures like the squash in this recipe.
  • appleI used honeycrisp apples in this salad.
  • pomegranate seeds pomegranate seeds (also called arils) are a great source of vitamin C and many different antioxidants. They’re beautiful to sprinkle on lots of different things this time of year when they’re in season.
  • walnuts (optional) — Not a fan of walnuts? Substitute pecans or almonds! Nuts are a good source of plant-based protein, fiber and healthy fats that our bodies need.
  • goat cheeseI love goat cheese on this salad but feta would also go really well with all the flavors.
  • raincoat pumpkin cranberry crackers (optional) — when I made this salad again this fall I topped it with crumbled up crackers for a crunch and they were the perfect topping to tie everything together! They gave this salad a nice crunch.

for the dressing:

  • dijon mustardTrader Joe’s has an amazing super grainy dijon mustard that I love using in dressing and on sandwiches.
  • red wine vinegar
  • garlic
  • shallot
  • salt
  • pepper
  • extra-virgin olive oil

equipment / utensils

delicious fall farro salad with arugula, apples, delicata squash, pomegranate seeds, walnuts and feta cheese

This is a slightly tweaked version of the salad that I can’t stop eating this fall:

delicious fall farro salad with arugula, apples, delicata squash, pomegranate seeds, walnuts and feta cheese

Fall Farro Salad with Delicata Squash

Maggie Michalczyk, RDN
Bursting with fall flavor, you’ll love this farro bowl recipe that’s beautiful and delicious. Balanced with sweet and savory flavors and a crunch in every bite!
Prep Time 30 mins
Cook Time 10 mins
Servings 3

Ingredients
  

Farro Salad

  • 1/2 cup farro
  • 1 1/3 cups vegetable broth
  • pinch of salt
  • 1 delicata squash sliced with the seeds removed
  • 2 tbsp. avocado oil
  • 1 tsp. salt
  • 2 cups arugula
  • 1 medium apple thinly sliced or diced
  • 1/2 cup pomegranate seeds
  • 1/4 cup crumbled goat cheese
  • 1/4 cup walnuts roughly chopped

Dijon Vinaigrette

  • 1/4 cup extra-virgin olive oil
  • 2 tbsp. red wine vinegar
  • 1 tbsp. grainy Dijon mustard
  • 1 clove garlic minced
  • 1 tsp. salt
  • 1 tsp. freshly ground black pepper

Instructions
 

  • Preheat the oven to 415 degrees F. 
  • In a small saucepan combine the vegetable broth, farro and salt. Bring to a boil and then simmer on low with the lid on for approximately 30 minutes until tender. Remove from heat, drain any excess liquid and let cool.
  • While the farro is cooking, wash and slice the delicata squash. Toss with avocado oil and salt and place on a baking sheet so that all of the squash pieces are flat. Bake for 15-20 minutes flipping halfway through.
  • Start by adding the arugula to a large serving bowl, top with farro, squash, diced apple, pomegranate seeds, feta, and walnuts or pumpkin seeds.
  • Combine all of the ingredients for the dressing in a small bowl and whisk together until combined. 
  • Pour over the salad and enjoy! 

Notes

This salad is best enjoyed fresh, however, if you want to prep it ahead of time I recommend keeping all of the ingredients separate until you’re ready to eat it. 
Keyword fall farro salad; farro salad; delicata squash salad

If you’re not already, I’d love for you to be a part of the Once Upon a Pumpkin community on Instagram!

More recipes with fall flavors I know you’ll love!

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best healthy farro salad with delicata squash
Easy Meals

Fall Chicken & Rice Bake

Fall chicken and rice bake is made with chicken, U.S.-grown long-grain brown rice, butternut squash, apples and mushrooms and makes for a delicious and simple cozy and nutritious meal that’s perfect for the season. 

fall chicken and rice bake with chicken thighs, brown rice, butternut squash, apples and mushrooms

Sweater weather is upon us and it’s time to start making cozy, fall-inspired meals for the season! Enter this fall chicken and rice bake that requires only one dish to make and combines the flavor of chicken, rice, butternut squash, mushrooms, apples and warm spices.  

U.S.-grown long-grain brown rice soaks up the delicious flavor of everything baking together to make a meal you’ll want to make again and again this fall and winter. The colors of the ingredients color your plate with the colors of fall and rice serves as the delicious backdrop for it all. 

One of the easiest ways to add more nutrition to our diets on a daily, weekly and monthly basis is to draw inspiration from the season to literally color our palettes with more nutrition. Fall is definitely my favorite time to do so and I love finding different ways to incorporate pumpkins, squashes, and apples into my meals and snacks in different ways.

September is National Rice Month, so grab a bag of U.S.-grown rice and get cooking to add more nutrition and flavor to your diet. 

chicken thighs baked with brown rice, butternut squash, apples and mushrooms for fall

Rice Nutrition 

When it comes to nutrition, rice is small but mighty! It’s packed with energy, complex carbs, protein, fiber, antioxidants and more than 15 vitamins and minerals. I always have different varieties of U.S.-grown rice in my pantry to use as a base in meals like this and more. 

Brown, wild, black, red and purple rice are 100% whole grain varieties. Research shows that eating whole grains can help reduce heart disease, may reduce the risk of certain cancers and may aid in weight maintenance.

Rice is a nutrient-dense, complex carbohydrate that the body slowly digests to help you stay energized throughout the day. Plus, research shows that eating rice increases levels of the feel-good chemical serotonin, which helps boost mood and keeps appetite in check.

I’ll definitely take that mood boost as we head into the colder months with less sunshine!

Is All Rice Gluten Free?

Yes, rice is naturally gluten-free, highly digestible and the least allergenic of all grains. It’s a great option for people with Celiac disease or who choose to follow a gluten free diet.

Ingredients for Fall Chicken & Rice bake:

  • U.S.- grown long-grain brown rice
  • Butternut squash
  • Apples
  • Shiitake mushrooms 
  • Chicken broth
  • Hot water  
  • Bone in or boneless chicken thighs 
  • Fresh parsley 
  • Garlic 
  • Shallot 
  • Butter
  • Olive oil
  • Paprika
  • Dried oregano
  • Dried thyme 
  • Salt and pepper

Equipment / utensils: 

  • 10” baking dish 
  • small/medium mixing bowl 
  • Small saucepan 
  • Sautee pan 
fall-chicken-and-rice-bake-with-chicken-thighs-brown-rice-butternut-squash-apples-and-mushrooms

Fall Chicken & Rice Bake

Maggie Michalczyk, RDN
Fall chicken and rice bake is made with chicken, U.S.-grown long-grain brown rice, butternut squash, apples and mushrooms and makes for a delicious and simple cozy and nutritious meal that’s perfect for the season. 
Prep Time 15 mins
Cook Time 55 mins
Servings 4 -5 servings

Ingredients
  

For the chicken:

  • 2 tbsp. olive oil
  • 2 tsp. dried oregano
  • 2 tsp. paprika
  • 1 tsp. salt
  • ½ tsp. black pepper
  • 6 skinless boneless chicken thighs
  • ¼ cup fresh parsley chopped

For the rice:

  • 2 shallots minced
  • 3 cloves garlic minced
  • 4 tbsp. olive oil
  • 1 tsp. salt
  • 1/4 tsp. cracked black pepper
  • 1 1/2 cups hot chicken broth
  • 1 1/4 cups hot water
  • 2 tbsp. butter
  • 1 1/2 cups U.S.-grown long-grain brown rice

For the apple, butternut squash and mushrooms:

  • 1 cup butternut squash cubed
  • 1 cup apple peeled and cubed (about 2 small to medium apples)
  • 1 cup sliced shiitake mushrooms optional
  • 2 tbsp. fresh parsley chopped
  • 2 tsp. olive oil
  • salt & pepper

Instructions
 

  • In a small bowl combine the seasonings for the chicken. Add the chicken thighs to the bowl and let marinade in the fridge while you prepare the rest of the meal. Preheat the oven to 350 degrees F.
  • Make the rice. In a small saucepan, heat the chicken broth and water for about 2-3 minutes. Lightly grease the baking dish and add the butter, olive oil, salt and pepper and shallot and garlic. Pour the hot water and broth over top and stir in the rice. Cover and bake for 30 minutes.
  • While the rice is baking, cube your butternut squash and apple.
  • After 30 minutes remove the rice from the oven, uncover, stir and and place the chicken, apples, and butternut squash on top of the rice and place back in the oven for an additional 25 minutes.
  • While the chicken and rice is baking saute the mushrooms with the butter, salt and pepper and fresh parsley. Set aside.
  • Remove the chicken and rice from the oven. Gently stir together around the chicken and stir in the mushrooms until everything is well combined. Sprinkle extra fresh parsley on top and enjoy!
Keyword chicken rice bake

This blog post is in partnership with the US Rice Federation. All opinions are my own and I’m proud to partner with brands and organizations that share my mission of making healthy food more accessible to everyone.

More recipes using rice you’re sure to love:

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baked chicken and rice with butternut squash, and apple
Pumpkin Desserts & Baked Goods

No Bake Pumpkin Cheesecake Bars

No bake pumpkin cheesecake bars are the perfect frozen pumpkin treat! Made gluten and dairy free, they’re sweetened naturally and are spiced to perfection with pumpkin puree and pumpkin spice! The date nut crust is infused with espresso powder for that gives these bars pumpkin spice latte vibes.

no bake layered pumpkin cheesecake bars

If you follow me on Instagram, it should come as no surprise that once July 4th is over my mind becomes preoccupied with pumpkin season on the horizon! I don’t hate summer but if you’re on this site, it should come as no surprise to you that I’m all about those fall vibes!

It won’t be long now until pumpkin products start popping up all over and I say why wait?! These frozen layered pumpkin cheesecake bars are perfect for you if you’re starting to crave some pumpkin in your life but it’s still hot out. The cheesecake layers are made from cashews that give each bite a really nice smooth, creamy texture and keep these bars dairy free.

Dates and maple syrup naturally sweeten the crust and the cheesecake layers and pumpkin and pumpkin spice give each bite that quintessential fall flavor we all know and love!

Libby’s 100% Pure Pumpkin

Just like in all of my pumpkin recipes, I used Libby’s 100% Pure Pumpkin in this no bake pumpkin recipe. Libby’s knows what they’re doing when it comes to pumpkin as they have been the leading producer of canned pumpkin for generations. I always have a can (of 5!) in my pantry year round because I firmly believe pumpkin isn’t just for the fall! I love that Libby’s 100% Pure Pumpkin products contain nothing but 100% pure pumpkin – there’s no additives, chemicals, or preservatives used in the production or canning process.

I also recently learned more about the sustainability efforts Libby’s is taking on their farms that they’ve planted on for over 100 years.

Their factory in Morton, IL is 100% landfill-free. They are able to achieve this by recycling pumpkin by-products and incinerating remaining waste for energy recovery. Pumpkin waste, like rind and skin, finds new life as land applied fertilizer—except for the seeds—those are sold for wild squirrel food.

It’s nice knowing that the process of harvesting a vegetable that can be used in so many different ways is also finding many different ways to ensure as little waste from that process as possible.

health benefits of pumpkin

One of the reasons I’m so passionate about pumpkin not being just a fall food is that it’s packed with so much good nutrition! Pumpkin puree contains:

  • vitamin A
  • vitamin C
  • vitamin E
  • fiber
  • potassium
  • iron

Pumpkin gets its orange color from beta-carotene, a precursor to vitamin A and a powerful antioxidant that helps protect the body against free radicals.

dairy free no bake layered pumpkin cheesecake bars made with libbys pumpkin

no bake pumpkin cheesecake bars

I love the smell of pumpkin baked goods baking in the oven, but can also appreciate whipping up a delicious pumpkin treat with some help from my freezer, which is where these come in!

These frozen pumpkin cheesecake bars are creamy and smooth like a slice of cheesecake and “bake” in your freezer in about 2 hours. One bar makes for a good after lunch or after dinner treat!

ingredients for freezer pumpkin cheesecake bars

  • LIBBY’S 100% Pure Pumpkin
  • raw almonds
  • pecans
  • unsweetened coconut flakes
  • pitted dates
  • pumpkin pie spice 
  • vanilla extract
  • espresso powder
  • coconut oil
  • cashews
  • unsweetened non-dairy milk 
  • maple syrup 

equipment / utensils:

date nut crust for frozen pumpkin cheesecake bars
no-bake-layered-pumpkin-cheesecake-bars

No Bake Pumpkin Spice Latte Cheesecake Bars

Maggie Michalczyk, RDN
No bake pumpkin cheesecake bars are the perfect frozen pumpkin treat! Made gluten and dairy free,  the cashew cheesecake layers are smooth and creamy and infused with pumpkin and pumpkin spice! Stash these in your freezer for a fun pumpkin treat any time of year! 
Prep Time 40 mins
Cook Time 8 hrs 10 mins
Servings 16 bars

Ingredients
  

for the crust:

  • ¾ cup raw almonds
  • ¼ cup pecans
  • ¾ cup unsweetened coconut flakes
  • 1 cup pitted dates
  • 2 tsp. pumpkin pie spice
  • 1 tsp. vanilla extract
  • 1 tsp. espresso powder
  • 3 tbsp. coconut oil melted
  • for the filling:
  • 1 cup cashews soaked overnight
  • ¾ cup unsweetened non-dairy milk
  • ½ cup maple syrup
  • ¼ cup coconut oil melted
  • ½ cup LIBBY’S 100% Pure Pumpkin
  • 2 tsp. pumpkin pie spice
  • 1 tsp. vanilla extract

Instructions
 

  • Soak the cashews overnight or pour boiling water on top and let sit for at least 20 minutes to soften.
  • Next prepare the crust. In the bowl of a food processor add the almonds and pulse until finely chopped. Add the rest of the crust ingredients and pulse until a sticky crust begins to form. About 1-2 minutes.
  • Line an 8X8 inch pan with parchment paper. Add the crust to the pan and use your hands or a spatula to press it evenly into the pan. Refrigerate while you prepare the cheesecake filling.
  • Add the cashews, non-dairy milk, maple syrup, and coconut oil to the blender. Blend on high until combined.
  • Pour half of the mixture over the crust and place in the freezer for about 20 minutes.
  • Add pumpkin puree and cinnamon to the remaining mixture in the blender and blend until combined.
  • Once the first layer has been in the freezer for about 20 minutes, pour the pumpkin layer on top and return to the freezer. Spread evenly with a spatula until smooth.
  • Freeze for at least 2 hours or overnight to set.
  • When ready to eat, soften at room temperature and cut into squares.
  • Store covered in the freezer and enjoy!
Keyword frozen pumpkin cheesecake bars; pumpkin cheesecake bars; dairy free pumpkin cheesecake bars

This recipe was proudly created in partnership with Libby’s. I hope you love it!

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Nutritious Snacks & Treats

Apple Chai Oat Crisp

Apple chai oat crisp combines apples, oats, and chai spices for a delicious and flavorful fall treat. It can be made gluten free and smells delicious baking in the oven!

apple chai oat crisp

Your whole house will smell amazing as this apple chai oat crisp bakes in the oven. The baked apples and chai spices come together for a simple and delicious fall treat! This one is perfect for fall and I also have this peachy oat crisp that’s perfect for summer!

Oats are such a pantry staple for me. From baked goods to savory oat cakes like these, oats add more nutrition and texture to anything you add them too! This week on Instagram I’m sharing all different ways you can use oats in your diet!

ingredients for apple chai oat crisp

Here’s everything you’ll need to make this oat crisp

  • apples – any apples you like will work!
  • whole wheat or gluten free flour
  • old fashioned oats – I like using Quaker oats and always have a carton in my pantry!
  • coconut sugar – if you don’t have coconut sugar, you could also use light brown sugar
  • arrowroot powder or cornstarch
  • butter
  • vanilla extract
  • pumpkin pie spice
  • cinnamon
  • ginger
  • cardamom
  • allspice
  • ground cloves
  • salt
  • pumpkin seeds (optional)

** You can make this oat crisp gluten free by using gluten free flour and gluten free old fashioned oats.

apple crisp with oats, chai spices and pumpkin seeds

how to make an oat crisp

This time I split up the recipe between two mini cast iron skillets for two fun-sized treats! You can totally do that or bake it in one regular sized skillet.

apple-crisp-with-oats-chai-spices-and-pumpkin-seeds

Apple Chai Oat Crisp

Maggie Michalczyk, RDN
Apple chai oat crisp combines apples, oats, and chai spices for a delicious and flavorful fall treat. It can be made gluten free and smells delicious baking in the oven!
Prep Time 10 mins
Cook Time 30 mins
Servings 6

Ingredients
  

  • 3/4 cup whole wheat or gluten free flour
  • 3/4 cup Quaker Old Fashioned Oats
  • 3 tbsp. coconut sugar
  • 2 tsp. pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp cardamom
  • 1/4 tsp allspice
  • 1/4 tsp ground cloves
  • 1/2 tsp. salt
  • 2 tbsp butter melted
  • 1 tsp. vanilla extract
  • 2 cups apples sliced
  • 1 tbsp. arrowroot powder or cornstarch

Instructions
 

  • Preheat the oven to 350 degrees F. 
  • In a medium sized bowl, whisk together the flour, oats, coconut sugar, pumpkin spice, cinnamon, ginger, cardamom, allspice, cloves and salt.
  • Toss the sliced apples with the arrowroot powder. Melt the butter and use a fork to mix it into the oat topping. 
  • Add apples to a skillet toss the topping on top filling in the gaps between the apples. I like some apples showing on the top! Top with pumpkin seeds if desired and bake for approximately 30 minutes until apples appear baked and the crisp is lightly golden on top! 
Keyword apple chai crisp; apple oat crisp

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healthy oat crisp with apples and chai spices

Easy Meals

Butternut Squash Flatbread Pizza

This butternut squash flatbread pizza is easy to make and delicious! Made on a flatbread with butternut squash, ricotta cheese, and greens, you’ll love it for a quick and easy weeknight meal.

butternut squash flatbread pizza

This is a sponsored post written by me on behalf of Jewel-Osco. All opinions are 100% my own. I’m proud to partner with brands and organizations that share my mission of making healthy food more accessible to everyone.

Getting inspiration from seasonal fruits and vegetables is one of my favorite ways to answer the question, “what’s for dinner?”, especially in the fall! Squash, apples, pears and pumpkin is at the peak of freshness and so fun to use in different ways this time of year.

Another great thing about eating seasonally is that it comes with many health benefits too! Fall fruits and vegetables are packed with fiber, vitamin A, C and E, and many antioxidants that help to protect our bodies from free radical damage.

With fall and cold and flu season nearly synonymous, it’s important to nourish our bodies with whole food based meals as much as we can. Jewel-Osco is my one stop shop for seasonal produce and everything else that I need to make nourishing breakfasts, lunches, and dinners. 

This butternut squash flatbread comes together in just a few minutes and it’s perfect for the season! You can customize it with different veggies that you have at home too! A drizzle on top is a great way to really bring out the flavors, plus honey is 100% unprocessed. It’s a sweetener that’s always in my pantry. 

Ingredients for butternut squash flatbread pizza

Here’s what you’ll need to make these flatbread pizzas!

  • 2-3 O ORGANIC flatbreads 
  • Signature Select honey
  • Butternut squash
  • Ricotta cheese
  • Avocado oil 
  • Balsamic vinegar 
  • Baby kale 
  • Salt and pepper 

I’m excited to share this delicious butternut squash recipe and thankful that Jewel-Osco is my one stop shop when it comes to picking everything I need for baking, entertaining and more! With the start of baking season, I find myself at Jewel-Osco even more picking up all of the baking essentials! 

I feel good knowing that they strive for the highest quality and value possible with their wide variety of exclusive O Organics® and Open Nature® products that are carefully crafted without artificial ingredients, or additives, and minimally processed. All O Organics products are USDA Certified Organic too.

Visit jewelosco.com to find a store near you and discover meal prep tips and recipe ideas.

Jewel-Osco also offers Grocery Delivery & DriveUp & Go™ for convenient ways to shop!

butternut squash flatbread pizza

Butternut Squash Flatbread Pizza

Maggie Michalczyk, RDN
This butternut squash flatbread pizza is easy to make and delicious! Made on a flatbread with butternut squash, ricotta cheese, and greens, you’ll love it for a quick and easy weeknight meal.
Prep Time 25 mins
Cook Time 10 mins
Servings 2 servings

Ingredients
  

  • 2-3 O ORGANIC flatbreads
  • 2 tbsp Signature Select honey
  • 2 cups butternut squash
  • 2 tbsp. avocado oil
  • ½ cup cup ricotta cheese
  • 2 tbsp. honey
  • 2 cups baby kale or spinach

Instructions
 

  • Preheat the oven to 400 degrees. Peel and cube butternut squash. Toss with avocado oil and salt and pepper. Roast for approximately 15-20.
  • Prepare the flatbreads by drizzling a little olive oil on each piece and sprinkle with garlic powder. Top with roasted butternut squash, dollops of ricotta cheese, and a handful of baby kale on each pizza approximately. 
  • Return to the oven and cook for 5-10 minutes until the cheese is melted and edges are golden. 
  • Let cool, slice and drizzle with honey to bring out the flavors. Enjoy! 
Keyword butternut squash flatbread pizza

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Appetizers & Side Dishes

Roasted Sweet Potatoes with Apples & Cranberries

Roasted sweet potatoes with apples and cranberries make for a delicious Thanksgiving side dish! Simply made with sweet potatoes, apples, fresh cranberries, cinnamon, butter and brown sugar.

roasted sweet potatoes with apples and fresh cranberries

I’m so excited to share this really simple and delicious side dish recipe with you that my mom makes for Thanksgiving every year. Thanksgiving would definitely not be the same without this roasted sweet potato, apple and cranberries side dish, that goes with the stuffing, greens beans, and turkey perfectly.

The tart-sweetness from the fresh cranberries complement the sweetness from the apples and sweet potatoes perfectly. When they’re all roasted together and tender with a little brown sugar, they’re just so good! Plus, this side dish recipe

Yes, as a dietitian I’m all about making healthy swaps on a daily basis to have a well-rounded and nutritious diet, however, when it comes to Thanksgiving, I firmly believe it’s ok to enjoy those memory-filled family recipes just the way they are. Having a healthy relationship with food means sometimes you don’t try to “healthify” it, you just enjoy it as is. This recipe is the perfect example of that!

Plus, let’s not forget that apples, sweet potatoes and cranberries contain lots of good nutrition and antioxidants to boot. Totally ok if they’re covered in butter and sugar for Thanksgiving!

ingredients for roasted sweet potatoes with apples & cranberries

  • apples – I used Koru and SnapDragon apples from Yes! Apples! for this recipe. Yes! Apples are from New York and are grown on family-owned farms that produce super high-quality apples. 
  • sweet potatoes
  • fresh cranberries
  • brown sugar or coconut sugar
  • butter
  • cinnamon or pumpkin pie spice

equipment / utensils

  • mixing bowls
  • cutting board + sharp knife
  • 10.5″x7.5″ baking dish (this recipe can be easily made in a 9X13in baking dish by increasing the ingredients)
roasted sweet potatoes with apples, cranberries, brown sugar and butter

how to make this side dish recipe

This recipe is super easy to make which is why it makes for a great Thanksgiving side dish. It’s one you don’t have to worry about and will come out delicious every single time.

To make this recipe, you will simply peel and slice the sweet potatoes and the apples and toss them together with the cranberries, sugar, cinnamon and melted butter. All that’s left to do from there is bake the mixture in a baking dish until the sweet potatoes are fork tender.

If you want to make a bigger batch of this recipe simple increase the amount of sweet potatoes, apples, cranberries, sugar and butter. The beauty of this recipe is that you really don’t need perfect measurements for any of the ingredients for it to turn out great!

roasted sweet potatoes with apples and fresh cranberries

Roasted Sweet Potatoes with Apples & Cranberries

Maggie Michalczyk, RDN
Roasted sweet potatoes with apples and cranberries make for a delicious Thanksgiving side dish! Simply make with sweet potatoes, apples, fresh cranberries, cinnamon, butter and brown sugar.
Prep Time 10 mins
Cook Time 45 mins
Servings 3 servings

Ingredients
  

  • 4 large sweet potatoes. peeled and cubed or cut into half moon shapes
  • 3-4 apples peeled and cut into thin slices
  • 1/3 cup fresh cranberries
  • 2 tsp. pumpkin pie spice or cinnamon
  • 6 tbsp. butter melted
  • 2/3 cup brown sugar

Instructions
 

  • Preheat the oven to 350 degrees F. Peel and slice the sweet potatoes and apples. I like cutting the sweet potatoes into a half moon shape and same with the apples. Cubed for both would also work.
  • Melt butter in the microwave by heating for 15 second increments until melted. 
  • Toss the sweet potatoes, apples and cranberries together in a mixing bowl. Sprinkle with pumpkin pie spice or cinnamon and sugar. Pour melted butter on top and mix everything together until all the pieces are covered in sugar and brown sugar.
  • Place mixture into a baking dish and bake for 30-45 minutes until the sweet potatoes are folk tender. I recommend using a spoon to mix everything about halfway through cooking so that it bakes evenly. 

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sweet potatoes, apples and fresh cranberries
Easy Meals

Autumn (Fall) Salmon & Squash Bowl

Eat with the colors of the season with this recipe for a fall salmon and squash bowl! It’s made with garlicky kale, roasted butternut squash and cauliflower, apples, quinoa, pomegranate seeds, pumpkin seeds, feta cheese and pecans, plus honey mustard salmon on top. It’s everything you love about fall in one bowl!

Autumn fall Salmon & Squash bowl with kale, butternut squash, apples, cauliflower, pomegranate seeds, pecans, pumpkin seeds, quinoa and feta cheese

One of my favorite ways to get inspired in the kitchen is to think about what fruits and vegetables are in season. If you follow me on Instagram, then you know fall is my favorite because of pumpkin everything and everything that is in season.

Pomegranate seeds, butternut squash, cauliflower and pumpkin seeds decorate this autumn salmon & squash bowl with the colors of the season in a delicious and nutritious way! Not only are all of these fruits and veggies beautiful, they pack vitamins, minerals and antioxidants in every bite. A salmon harvest bowl at it’s finest!

I love the sweet, savory, crunchy and creaminess of this salad and the honey mustard salmon complements it perfectly. It’s easy to make, and the marinade for the salmon doubles as the dressing for the salad. Win, win!

You could even skip the protein on top and make this fall squash salad a Thanksgiving side dish too! Let’s toss this fall bowl together shall we?!

Autumn salmon & squash bowl ingredients

One of the best things about this salad recipe aside from it being delicious, is that all of the ingredients are really interchangeable. If you don’t have one of the things on this list or prefer a different type of cheese or nut, go for it!

  • lacinato kaleI prefer lacinato kale to curly kale, however if you only have curly kale available that would work too.
  • butternut squash Feel free to peel, cubed and roast a whole butternut squash or purchase cubed butternut squash to save a step. I do not recommend using frozen butternut squash for this recipe.
  • cauliflowerHere too you can get a head of cauliflower and cut it into florets, you can can purchase it cut. I do not recommend frozen for this recipe.
  • apple I used honeycrisp apples for this salad, but feel free to use your favorite variety.
  • quinoatricolor or white quinoa would work.
  • pomegranate seedspomegranate seeds are actually called “arils” and are packed with disease-fighting antioxidants!
  • pumpkin seeds
  • feta cheeseNot a feta fan? No problem, this salad would also be delicious with goat cheese, or shaved parmesan cheese.
  • pecans If pecans aren’t your thing, walnuts or almonds would work well too.
  • wild-caught sockeye salmon
  • avocado oil
  • garlic powder
  • olive oil
  • dijon mustard
  • apple cider vinegar
  • lemon
  • maple syrup
gluten free fall salad with fall salmon, butternut squash, kale, pomegranate seeds and quinoa - salmon harvest bowl

Tips for making non-boring salads!

Whether you’re making this fall salad or an everyday salad for lunch, try these tips to for making it satisfying and delicious!

  • Use two different types of lettuce to give the salad more “lift”. In the case of this salad, I kept it to just kale, however if you’re not a fan of kale, mixing it with more of another type of green might just get you to eat more of it!
  • Add something crunchy. In order to make a really salad that actually keeps you full, you need to have different flavors and textures — enter something crunchy. In the case of this salad the pomegranate, pumpkin seeds and nuts give each bite a good crunch. Some of my other favorite crunchy salad toppers include baked parmesan cheese, almonds, pistachios, or
  • Add a source of healthy fat. Healthy fat is the difference between a salad that keeps you full for a while and one that keeps you full for a few minutes. Plus, fat helps us better absorb fat soluble vitamins (A, D, E & K) from the veggies that are in the salad. In this case, the pecans and feta are the sources of fat on this salad.
  • Switch up the protein source. In this autumn harvest salad I opted for salmon, but you could also just keep it to quinoa or top it with chicken. Adding a source of protein, whether meat, fish or plan-based, gives the salad more staying power.
Autumn Salmon & Squash bowl with kale, butternut squash, apples, cauliflower, pomegranate seeds, pecans, pumpkin seeds, quinoa and feta cheese

Autumn Salmon Squash Bowl

Maggie Michalczyk, RDN
Eat with the colors of the season with this recipe for autumn salmon and squash bowl! Made with garlicky kale, roasted butternut squash and cauliflower, apples, quinoa, pomegranate seeds, pumpkin seeds, feta cheese and pecans, plus honey mustard salmon on top. It's everything you love about fall in one bowl! 
Prep Time 10 mins
Cook Time 15 mins
Servings 2 servings

Ingredients
  

For the salad:

  • 1 cup quinoa cooked
  • 3 cups roughly 2 bunches lacinato kale, washed and de-stemmed
  • 2 tsp. olive oil
  • 1 tsp. garlic powder
  • 1 1/2 cup roasted butternut squash
  • 1 1/2 cup roasted cauliflower
  • 2 tbsp. avocado oil
  • salt and pepper
  • 1 apple chopped
  • 1/3 cup crumbled feta cheese
  • 1/3 pomegranate seeds
  • 1/4 cup pumpkin seeds
  • 1/4 cup pecan pieces
  • 2 salmon filets

For the dressing & marinade:

  • 1/2 cup olive oil
  • 2 tbsp. apple cider vinegar
  • juice from 1 lemon
  • 2 tbsp. honey syrup
  • 4 tsp. Dijon mustard
  • salt and pepper to taste

Instructions
 

  • Cook quinoa according to package directions.
  • Preheat the oven to 400 degrees F. Toss cubed butternut squash and cauliflower florets with avocado oil and season with salt and pepper. Roast on a baking sheet for approximately 15 minutes until the squash is fork tender. Let cool. 
  • In a small bowl combine all of the ingredients for the dressing/marinade and whisk together. Use half as a marinade for the salmon (drizzle on each of the 2 filets) and the rest as salad dressing. Pour marinade on salmon. Bake at 400 degrees in the oven for about 10-12 minutes until opaque or grill on a grill pan on the stove for 3-4 minutes on each side. 
  • Next, massage the washed and dried kale with olive oil and garlic powder for a few seconds. 
  • Toss roasted veggies with the kale. Add chopped apple, pomegranate seeds, pumpkin seeds, feta and pecans.
  • Drizzle with remaining dressing and enjoy! 
Keyword autumn salmon, fall salmon, salmon and butternut squash

more fall recipes you’re sure to love (with some fall salmon recipes)!

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ultimate delicious and nutritious fall salad with honey mustard fall salmon
Easy Meals

Fall Wild Rice Pilaf

This fall wild rice pilaf is a delicious way to celebrate National Rice Month and enjoy the benefits of in-season fruits and veggies like apples, squash, kale and cauliflower. Dressed with a pumpkin vinaigrette, it’s flavorful, packed with nutrition and delicious!

One of my favorite things about fall (aside from pumpkin everything!) is the beautiful and delicious produce that’s in season. This fall wild rice pilaf has it all — crispy apples, sweet squash and hearty kale all at the peak of freshness. So flavorful and bursting with nutrition!

This fall wild rice pilaf embodies all of those wonderful things about fall fruits and veggies along with a base of wild rice, creating a hearty and nutritious grain bowl that’s just as delicious for leftovers the next day!

fall wild rice pilaf

It’s packed with vitamins, minerals, fiber and whole grains thanks to theU.S.-grown wild rice, fruits, veggies and beans it’s made with! Rice is the most popular grain globally and the primary dietary staple for more than half the world’s population.

This tiny but mighty U.S.-grown grain is nutrient-rich, supplying energy, complex carbohydrates, protein, fiber, beneficial antioxidants and more than 15 vitamins and minerals.

Wild rice is grown in areas of the USA such as California, Oregon, Idaho, Minnesota and Wisconsin. Fun fact: Wild rice is not technically a rice but is a semi-aquatic grass native to North America.

Definitely a pantry staple of mine, I love finding different ways to “dress up” wild rice and brown rice in different ways depending on the season and what I produce I have on hand. If you love fall as much as I do, I know you’ll love this fall wild rice pilaf, that would also make for a great Thanksgiving side dish!

Wild rice nutrition

Brown, wild, black, red and purple rice are 100% whole grain varieties. Research shows that eating whole grains can help reduce heart disease, may reduce the risk of certain cancers and may aid in weight maintenance.

Rice is a nutrient-dense, complex carbohydrate that the body slowly digests to help you stay energized throughout the day. Plus, research shows that eating rice increases levels of the feel-good chemical serotonin, which helps boost mood and keeps appetite in check. I’ll definitely take that mood boost as we head into the colder months with less sunshine!

As you may know, rice and beans are traditionally eaten together and here’s why it’s more than just a delicious combination. When eaten together, rice and beans provide all essential amino acids and deliver complete high-quality plant-based protein. Nutrition power couple!

Is all rice gluten free?

Yes, rice is naturally gluten-free, highly digestible and the least allergenic of all grains. It’s a great option for people with Celiac disease or who choose to follow a gluten free diet.

Ingredients for fall wild rice pilaf

  • Wild rice
  • Delicata squash
  • Lacinato kalecurly kale would also work in this recipe, however I like the texture of lacinato kale better!
  • Butternut squash — fresh or frozen would work here.
  • Chickpeas
  • Apples
  • Cauliflower
  • Pumpkin seeds
  • Parmesan cheese
  • Pumpkin puree
  • Olive oil
  • Lemon
  • Dijon mustard
  • Salt and pepper
fall harvest bowl with squash, apples, delicata squash, kale, cauliflower, chickpeas, pumpkin seeds and wild rice
fall wild rice pilaf

Fall Wild Rice Pilaf

Maggie Michalczyk, RDN
This fall wild rice pilaf is a delicious way to enjoy the benefits of in-season fruits and veggies like apples, squash, kale and cauliflower. Dressed with a pumpkin vinaigrette, it’s flavorful, packed with nutrition and delicious! 
Prep Time 20 mins
Cook Time 10 mins
Servings 4 -5 servings

Ingredients
  

  • 1 cup wild rice
  • 1 delicata squash cut into half moons with the seeds removed
  • 1 cup cauliflower florets
  • 1 cup butternut squash cubed
  • 2 tbsp. avocado oil
  • Salt and pepper
  • 2 ½ cup lacinato kale de steamed and slightly massaged
  • 1 cup chickpeas rinsed and drained
  • 2 medium-sized apples chopped
  • ¼ cup pumpkin seeds
  • cup shredded parmesan

For the pumpkin vinaigrette:

  • 2 tbsp. apple cider vinegar
  • 2 tbsp. pumpkin puree
  • 1 tsp. dijon mustard
  • ¼ cup extra-virgin olive oil
  • pinch of salt pepper and red pepper flakes

Instructions
 

  • Preheat the oven to 400 degrees.
  • Toss the delicata squash, cauliflower, and butternut squash with the avocado oil and salt and pepper. Roast for about 15-20 minutes, tossing halfway through.
  • In the meantime, cook the wild rice according to package directions on the stove or in a rice cooker.
  • Prepare the apples, chickpeas and kale. Slightly massaging the kale with a little bit of oil so that it softens. Next, prepare the pumpkin vinaigrette by whisking all of the ingredients together in a small bowl.
  • Once the rice has cooked and the veggies have roasted, toss everything together, topping with pumpkin seeds and parmesan cheese last followed by the vinaigrette and enjoy! 
Keyword fall wildrice pilaf

The blog post is in partnership with the US Rice Federation. All opinions are my own and I’m proud to partner with brands and organizations that share my mission of making healthy food more accessible to everyone.

More fall recipes you’re sure to love

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wild rice pilaf with squash, kale, cauliflower, and pumpkin seeds
Nutrition

A Nutritional Guide To Fall Produce

This time of year the grocery store and  farmers’ market are filled with vegetables that mimic the colors of the season and are filled with nutrition! This is a complete nutritional guide to their benefits. It’s a great time to challenge yourself to pick up a few of the squashes or other cold weather veggies that you haven’t tried before and have fun with them in the kitchen! That’s why I created this nutritional guide to fall produce as a guide for choosing and using all of the fruit and veggie superstars of the season!  They just might surprise you with their taste and versatility.

Continue reading “A Nutritional Guide To Fall Produce”