🍂 High-Protein, Low-Fat Fall Recipes for Cozy, Nourishing Meals

Fall is one of my favorite times. After getting excited for the warm summer weather, eventally the excitement wears off and I start to look forward to the cozy cool weather. It’s the perfect season for warm, comforting flavors that still support your health goals. These six recipes pack in 20 + grams of protein per serving and keep other macros like fats and carbohydrates in mind for a perfect balance.  These recipes are ideal for you if you want more energy, to build lean muscle, and feel fully satisfied afterwards so you aren’t left wanting to snack.

these are just 6 recipes… imagine the hundreds of recipes readily available to my One-on-One Coaching Clients

1. High Protein Pumpkin Chili

A hearty and tasty meal that fills you up and stocks your fridge or freezer with leftovers. Perfect for a meal prep, you can save this recipe on Instagram or TikTok

Serving Size: 8

Nutrition (per serving): 259 kcal | 34 g protein | 4.8 g fat | 19 g carbs | 7 g fiber | 610 mg sodium*

Ingredients:

• 16 oz lean ground beef
• 16 oz lean ground turkey
• 32 oz chicken bone broth
• 32 oz crushed tomatoes
• 16 oz pumpkin puree (not pumpkin pie filling!)
• 2 cans of black and or kidney beans
• 1 onion, diced
• 1 bell pepper, diced
• 1 tsp olive oil
• Seasonings: salt, pepper, cumin, turmeric, oregano, paprika

Instructions:

1. Put onion, bell pepper and olive oil in the base of the pan and sautee on medium for 5 minutes or until translucent
2. Add ground meats and stir for 5 minutes
3. Include the rest of the ingredients and add lid for 5 minutes or on low for 10-15 minutes for slower flavor making
4. Optional: serve with greek yogurt, low fat cheese, light sour cream and/ cilantro (not included in nutrition facts)

*opt for low or no sodium canned items, low sodium bone broth, and/or less salt added to the meal for a lower sodium quantity

High-Protein Banana Bread

Serving Size: 8

Nutrition (per serving): 162 kcal | 12 g protein | 1.2 g fat | 26 g carbs | 2 g fiber | 213 mg sodium

Ingredients

• 3 mashed ripe bananas
• 2 eggs
• ½ cup non-fat Greek yogurt
• 1/4 cup sugar or maple syrup
• 1 tsp vanilla
• 1½ tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1/2 tsp ground ginger
• 1 cups all purpose flour
• ½ cup protein powder (vanilla/cinnamon/unflavored)
• Optional: ¼ cup mini dark chocolate chips, walnuts, and/or pecans (not included in nutrition facts)

Instructions

1. Preheat oven 350 °F; grease a 9×5 in loaf pan.
2. Mix bananas, eggs, yogurt, sugar, and vanilla.
3. Add dry ingredients; fold until combined.
4. Bake 45–50 min or until a toothpick comes out clean.

3. Pumpkin Protein Muffins

Serving Size: 12

Nutrition (per serving): 114 kcal | 9 g protein | 1 g fat | 17 g carbs | 1.5 g fiber | 146 mg sodium

Ingredients

• 1 cup pumpkin purée
• ¾ cup non-fat Greek yogurt
• 1/4 c egg whites
• 1/3 cup maple syrup
• 1½ tsp pumpkin pie spice
• 1½ cups all purpose flour
• ½ cup protein powder (vanilla/cinnamon/unflavored)
• 1 tsp baking soda
• 1½ tsp baking powder

Instructions

1. Preheat oven 350 °F and line muffin tin.
2. Combine wet ingredients; whisk until smooth.
3. Fold in dry ingredients until just combined.
4. Bake 18–22 min or until toothpick comes out clean.

4. Pumpkin-Spice Overnight Oats

Serving Size: 2

Nutrition (per serving): 350 kcal | 36 g protein | 3 g fat | 38 g carbs | 5 g fiber | 150 mg sodium

Ingredients

• ½ cup rolled oats
• ¼ cup pumpkin purée
• ½ cup non-fat Greek yogurt
• ¾ cup milk (skim or almond)
• 2 scoops vanilla protein powder
• 1 Tbsp maple syrup (optional)
• 1 tsp pumpkin pie spice
• 1/2 tsp nutmeg
• ½ tsp vanilla
• 1 banana sliced for on top

Instructions

1. Combine all ingredients in a jar.
2. Stir, cover, and refrigerate overnight.
3. Add additional toppings like chopped pecans, pumpkin seeds, or berries if desired (not included in nutritional information)

5. Pumpkin Lentil & Quinoa Soup

Serving Size: 4

Nutrition (per serving): 372 kcal | 27 g protein | 2.5 g fat | 66 g carbs | 19.5 g fiber | 750 mg sodium*

Ingredients

• 1 onion, diced
• 1 carrot & 1 celery stalk, chopped
• 2 cloves garlic, minced
• 1 cup red lentils, rinsed
• 1 cup cooked quinoa
• 32 oz crushed tomatoes
• 1 can of pumpkin purée
• 1 can of navy beans
• 32 oz chicken bone broth
• 1 tsp cumin, 1 tsp turmeric, ½ tsp smoked paprika, ¼ tsp cinnamon

Instructions

1. Sauté veggies 5 min; add garlic 1 min.
2. Add lentils, quinoa, pumpkin, tomatoes, broth & spices.
3. Simmer 25 min until lentils are tender.

*opt for low or no sodium canned items, low sodium bone broth, and/or less salt added to the meal for a lower sodium quantity

6. Creamy Pumpkin Turkey Lasagna

A lighter twist on lasagna with pumpkin’s creamy texture replacing heavy sauces. It’s rich, cozy, and surprisingly macro-friendly.

Serving Size: 6

Nutrition (per serving): 258 kcal | 32 g protein | 3.5 g fat | 20 g carbs | 3.5 g fiber | 310 mg sodium

Ingredients (6 servings)

• 1 lb 99% lean ground turkey
• 9 whole-wheat lasagna noodles (cooked al dente)
• 1 zucchini sliced thin
• 15 oz pumpkin purée
• 1 cup non-fat cottage cheese
• 1 cup non-fat Greek yogurt
• 1 egg
• 1 tsp sage, ½ tsp thyme, ½ tsp garlic powder
• ½ cup shredded part-skim mozzarella
• Salt & pepper to taste

Instructions

1. Preheat oven 375 °F.
2. Brown turkey with garlic powder, sage, thyme; season with salt & pepper.
3. In a bowl, mix pumpkin, cottage cheese, yogurt, and egg until smooth.
4. In a 9×13 in baking dish, layer: noodles → zucchini → turkey → pumpkin mixture. Repeat 3×, ending with pumpkin mixture.
5. Sprinkle mozzarella on top.
6. Bake 25–30 min uncovered, until golden and bubbling. Let rest 10 min before slicing.

“Love cozy, high-protein recipes like these? Follow me on TikTok @coachkylie and subscribe for more integrative women’s health inspiration.”