10 Fall-Inspired Meal Preps to Warm You Up

As the leaves start to change and the air turns crisp, it’s time to embrace the comforting flavors of fall. These six meal prep recipes capture the essence of the season, offering warmth and nourishment for those cozy evenings. From hearty soups to savory casseroles, these dishes are sure to satisfy your cravings and keep you feeling good throughout the week.

1. Maple-Glazed Salmon with Roasted Root Vegetables

This elegant dish is surprisingly easy to prepare and perfect for a special occasion or a weeknight meal. The sweetness of the maple glaze pairs beautifully with the earthy flavors of the roasted root vegetables.

Ingredients

• 4 salmon fillets
• 1 tablespoon olive oil
• 1/4 cup maple syrup
• 2 tablespoons Dijon mustard
• 1 tablespoon soy sauce
• 1 pound mixed root vegetables (carrots, parsnips, sweet potatoes), peeled and chopped
• Salt and pepper to taste

Instructions

1. Preheat oven: Preheat oven to 400°F (200°C).
2. Prepare the salmon: Season salmon fillets with salt and pepper.
3. Make the glaze: In a small bowl, whisk together olive oil, maple syrup, Dijon mustard, and soy sauce.
4. Roast the vegetables: Toss root vegetables with olive oil, salt, and pepper. Spread on a baking sheet.
5. Bake: Place salmon fillets on a separate baking sheet. Bake salmon and vegetables for 12-15 minutes.
6. Glaze and finish: During the last 5 minutes of cooking, brush the salmon with the maple glaze. Continue baking until the salmon is cooked through and the glaze is slightly caramelized.

Meal Prep Tip: Cook the salmon and vegetables ahead of time and store them separately in the refrigerator. Reheat gently in the oven or microwave when ready to eat.

2. Creamy Pumpkin Pasta with Sage and Sausage

This creamy and comforting pasta dish is perfect for a chilly fall evening. The pumpkin adds a touch of sweetness and the sausage provides a savory depth of flavor

Ingredients

• 1 pound pasta (penne, rigatoni, or your favorite shape)
• 1 tablespoon olive oil
• 1 pound Italian sausage, casings removed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup pumpkin puree
• 1 cup heavy cream
• 1/2 cup chicken broth
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh sage
• Salt and pepper to taste

Instructions

1. Cook the pasta: Cook pasta according to package directions. Drain and set aside
2. Brown the sausage: Heat olive oil in a large skillet over medium heat. Add sausage and cook, breaking it up with a spoon, until browned
3. Sauté the vegetables: Add onion and garlic to the skillet and cook until softened, about 5 minutes
4. Make the sauce: Stir in pumpkin puree, heavy cream, chicken broth, Parmesan cheese, sage, salt and pepper. Bring to a simmer and cook for 5 minutes or until sauce has thickened
5. Combine: Add cooked pasta to the sauce and toss to coat
6. Serve: Serve immediately, garnished with additional Parmesan cheese and fresh sage if desired

Meal Prep Tip: This pasta dish is best enjoyed fresh, but you can store leftovers in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave

3. Hearty Turkey and White Bean Stew

This protein-packed stew is a comforting and satisfying meal that’s perfect for chilly fall evenings. The combination of turkey, white beans, and vegetables creates a hearty and flavorful dish

Ingredients

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 onion, chopped
• 2 carrots, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 4 cups chicken broth
• Salt and pepper to taste

Instructions

1. Brown the turkey: Heat olive oil in a large pot over medium heat. Add ground turkey and cook, breaking it up with a spoon until browned
2. Sauté the vegetables: Add onion, carrots, celery, and garlic to the pot and cook until softened, about 5 minutes
3. Add remaining ingredients: Stir in thyme, rosemary, cannellini beans, chicken broth, salt, and pepper
4. Simmer: Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until vegetables are tender

Meal Prep Tip: This stew is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave

4. Apple and Butternut Squash Soup

This creamy and flavorful soup is a fall classic. The sweetness of the apples balances the earthy butternut squash, creating a comforting and satisfying meal.

Ingredients

• 1 butternut squash, peeled, seeded, and cubed
• 2 apples, peeled, cored, and chopped
• 1 onion, chopped
• 4 cups vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste

Instructions

1. Roast the vegetables: Preheat oven to 400°F (200°C). Toss butternut squash and apples with a drizzle of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes, or until tender.
2. Sauté the onion: Heat a drizzle of olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
3. Combine and simmer: Add the roasted squash and apples, vegetable broth, cinnamon, and nutmeg to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, allowing the flavors to meld.
4. Blend until smooth: Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. Season and serve: Season with salt and pepper to taste. Serve warm with a dollop of Greek yogurt or a sprinkle of toasted pumpkin seeds.

Meal Prep Tip: This soup freezes beautifully! Make a big batch and store it in individual containers in the freezer. Thaw overnight in the refrigerator and reheat on the stovetop or in the microwave.

5. Slow Cooker Apple Cider Pork Tenderloin

This tender and flavorful pork tenderloin is perfect for a cozy fall dinner. The apple cider adds a touch of sweetness, while the spices create a warm and inviting aroma.

Ingredients

• 1 pork tenderloin (about 1 pound)
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 cup apple cider
• 1/2 cup chopped onion
• 2 cloves garlic, minced

Instructions

1. Sear the pork: Heat olive oil in a large skillet over medium-high heat. Season the pork tenderloin with salt, pepper, cinnamon, and nutmeg. Sear the pork on all sides until it’s golden brown.
2. Add to slow cooker: Transfer the seared pork to a slow cooker. Add the apple cider, chopped onion, and minced garlic.
3. Cook on low: Cook on low for 4-6 hours, or until the pork is cooked through and reaches an internal temperature of 145°F (63°C).
4. Shred and serve: Remove the pork from the slow cooker and shred it with two forks. Serve with your favorite fall sides like roasted vegetables or mashed sweet potatoes.

Meal Prep Tip: Shred the cooked pork and store it in the refrigerator with the cooking liquid. Reheat in the microwave or on the stovetop when ready to eat.

6. Autumn Harvest Salad with Maple Vinaigrette

This vibrant salad is packed with fall flavors and textures. The maple vinaigrette adds a touch of sweetness that complements the roasted vegetables and pecans

Ingredients

• 4 cups mixed greens
• 1 cup roasted butternut squash, cubed
• 1 cup roasted Brussels sprouts, halved
• 1/2 cup pomegranate arils
• 1/4 cup crumbled goat cheese
• 1/4 cup chopped pecans
• Maple Vinaigrette:
  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions

1. Roast the vegetables: Preheat oven to 400°F (200°C). Toss butternut squash and Brussels sprouts with olive oil, salt and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender and slightly browned
2. Make the vinaigrette: In a small bowl, whisk together all vinaigrette ingredients
3. Assemble the salad: In a large bowl, combine mixed greens, roasted vegetables, pomegranate arils, goat cheese, and pecans
4. Toss and serve: Drizzle with maple vinaigrette and toss to coat. Serve immediately

Meal Prep Tip: Roast the vegetables ahead of time and store them in the refrigerator. Assemble the salad just before eating to keep the greens fresh and crisp

7. Spiced Chickpea and Sweet Potato Bowls

These vibrant bowls are a delicious and healthy vegetarian option, packed with protein and fiber

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon chili powder
• 1 sweet potato, peeled and cubed
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup vegetable broth
• Salt and pepper to taste
• Chopped cilantro for garnish

Instructions

1. Sauté the vegetables: Heat olive oil in a large skillet over medium heat. Add onion and cook until softened. Add garlic, cumin, coriander, and chili powder. Cook for 1 minute more until fragrant
2. Add the remaining ingredients: Add sweet potato cubes, chickpeas, and vegetable broth to the skillet. Bring to a simmer, cover, and cook for 15-20 minutes or until sweet potatoes are tender
3. Season and serve: Season with salt and pepper to taste. Garnish with chopped cilantro

Meal Prep Tip: This dish is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave

8. One-Pan Baked Chicken with Apples and Brussels Sprouts

This simple one-pan meal is packed with fall flavors and requires minimal cleanup

Ingredients

• 4 boneless, skinless chicken breasts
• 2 apples cored and sliced
• 1 pound Brussels sprouts trimmed and halved
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried thyme

Instructions

1. Preheat oven: Preheat oven to 400°F (200°C)
2. Toss ingredients: In a large bowl, toss together chicken breasts, apple slices, Brussels sprouts, olive oil, salt pepper, and thyme
3. Bake: Spread the mixture in a single layer on a large baking sheet
4. Bake: Bake for 20-25 minutes or until chicken is cooked through and vegetables are tender

Meal Prep Tip: This dish is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Reheat in the oven or microwave when ready to eat.

9. Butternut Squash and Black Bean Enchiladas

These vegetarian enchiladas are packed with flavor and perfect for a cozy fall meal.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 butternut squash, peeled, seeded, and cubed
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn kernels
• 1 packet taco seasoning
• 1 cup enchilada sauce
• 8 flour tortillas
• 1 cup shredded Monterey Jack or Colby Jack cheese

Instructions

1. Roast the butternut squash: Preheat oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
2. Sauté the vegetables: Heat olive oil in a large skillet over medium heat. Add onion and cook until softened. Add garlic and cook for 1 minute more.
3. Combine filling: Add roasted butternut squash, black beans, corn kernels, and taco seasoning to the skillet. Stir to combine and cook for a few minutes until heated through.
4. Assemble the enchiladas: Spread a thin layer of enchilada sauce in the bottom of a 9×13 inch baking dish. Place about 1/2 cup of the filling in the center of each tortilla. Roll up tightly and place seam-side down in the baking dish.
5. Top and bake: Pour the remaining enchilada sauce over the tortillas. Sprinkle with shredded cheese
6. Bake: Bake for 15-20 minutes, or until cheese is melted and bubbly.

Meal Prep Tip: Assemble the enchiladas ahead of time and store them in the refrigerator. When ready to eat, bake as directed. You can also freeze the unbaked enchiladas for up to 3 months. Thaw overnight in the refrigerator before baking.

10. Pumpkin Chili

This hearty chili is packed with fall flavors like pumpkin, chili powder, and cumin. It’s a perfect meal for a chilly evening.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 pound ground turkey or beef
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) kidney beans, rinsed and drained
• 1 can (15 ounces) diced tomatoes, undrained
• 1 can (15 ounces) pumpkin puree
• 1 cup vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Brown the meat: Heat olive oil in a large pot over medium heat. Add onion and cook until softened. Add garlic and cook for 1 minute more. Add ground turkey or beef and cook until browned, breaking it up as it cooks.
2. Add remaining ingredients: Add black beans, kidney beans, diced tomatoes, pumpkin puree, vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper to the pot.
3. Simmer: Bring to a boil, then reduce heat and simmer for 30 minutes, or until chili has thickened.

Meal Prep Tip: This chili is even better the next day! Make a big batch and store it in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave.

Final Thoughts

Embrace the cozy flavors of fall with these delicious and healthy meal prep recipes. With a bit of planning, you can enjoy heartwarming meals throughout the season, even on busy weeknights.