Fall is in the air, and so are pumpkins and squashes! These versatile ingredients are perfect for meal prepping, offering a variety of flavors and textures to keep your meals exciting throughout the week. Here are five delicious and easy recipes to get you started.
Contents
1. Roasted Pumpkin and Butternut Squash Salad with Maple-Glazed Pecans
Ingredients
- 1 small butternut squash
- 1 small sugar pumpkin (or pie pumpkin)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup pecan halves
- 2 tablespoons maple syrup
- 1 tablespoon balsamic vinegar
- 1/4 cup dried cranberries
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Prep the Oven and Squash: Preheat your oven to 400°F (200°C).
- Peel and Cube the Squash: Using a sharp knife and a sturdy cutting board, carefully peel the butternut squash and pumpkin. Cut them in half lengthwise, scoop out the seeds and stringy bits with a spoon, then cut the flesh into 1-inch cubes.
- Season: In a large bowl, combine the cubed butternut squash and pumpkin with the olive oil, salt, and pepper. Toss well to ensure all the pieces are evenly coated. Spread the squash cubes in a single layer on a baking sheet lined with parchment paper. This will help prevent sticking and make cleanup easier.
- Roast: Place the baking sheet in the preheated oven and roast for 20-25 minutes, or until the squash is tender when pierced with a fork and slightly caramelized around the edges. Remember to stir the squash halfway through roasting to ensure even cooking.
- Make the Maple-Glazed Pecans: While the squash is roasting, prepare the pecans. In a small saucepan, combine the maple syrup and balsamic vinegar. Bring the mixture to a simmer over medium heat, stirring occasionally. Once simmering, add the pecan halves and stir to coat them completely in the glaze. Continue to cook and stir for 2-3 minutes, or until the glaze thickens slightly and the pecans are toasted. Remove the saucepan from the heat and set it aside to cool.
- Assemble the Salad: Once the roasted squash has cooled slightly, transfer it to a large bowl. Add the dried cranberries, crumbled feta cheese, and chopped parsley. Toss gently to combine all the ingredients.
- Meal Prep and Serve: Divide the salad into meal prep containers, leaving some space at the top for the pecans. Just before serving, top each container with a generous portion of the maple-glazed pecans. The contrast between the warm, sweet pecans and the cool, savory salad is simply irresistible.
Unique Meal Prep Tips
- Layer the salad components in mason jars, starting with the dressing at the bottom, followed by the heartier ingredients like squash, and finishing with the pecans and feta on top. This keeps everything fresh and prevents the pecans from getting soggy.
- Prepare a batch of grilled chicken, shredded rotisserie chicken, or baked tofu to add to your salads throughout the week for extra protein.
- Make a double batch of the maple-balsamic vinaigrette and use it to dress other salads or roasted vegetables during the week.
2. Pumpkin Spice Overnight Oats
Wake up to a warm and comforting breakfast with these pumpkin spice overnight oats. They’re packed with flavor and perfect for a grab-and-go meal.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk (any kind)
- 1/4 cup pumpkin puree
- 1/4 cup plain yogurt
- 1/2 teaspoon pumpkin pie spice
- 1 tablespoon maple syrup (or to taste)
- Optional toppings: chopped nuts, seeds, dried cranberries
Instructions
- Combine Ingredients: In a jar or container with a lid, combine the rolled oats, milk, pumpkin puree, plain yogurt, pumpkin pie spice, and maple syrup.
- Mix thoroughly: Stir the mixture until all the ingredients are well combined and the oats are evenly coated.
- Refrigerate Overnight: Secure the lid on the jar or container and place it in the refrigerator overnight, or for at least 5-6 hours. This allows the oats to soak up the liquid and soften, creating a creamy texture.
- Top and Enjoy: In the morning, remove the jar from the refrigerator. Give it a quick stir. Add your desired toppings, such as chopped nuts, seeds, or dried cranberries. You can enjoy the oats cold straight from the jar, or warm them up in the microwave for a cozy breakfast.
Ways to Meal Prep This
- Layer the overnight oats with Greek yogurt and a sprinkle of granola in parfait glasses or to-go containers for a visually appealing and satisfying breakfast.
- Experiment with different mix-ins like chopped apples, chia seeds, or a drizzle of nut butter to create unique flavor combinations.
- Prepare a large batch of overnight oats and freeze individual portions in freezer-safe containers. Thaw overnight in the refrigerator for a quick and easy breakfast.
3. Butternut Squash and Black Bean Bowls
These bowls are hearty, nutritious, and full of flavor. They’re a great option for a healthy lunch or dinner.
Ingredients
- 1 butternut squash, peeled, seeded, and cubed
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can black beans, rinsed and drained
- 1 cup cooked corn kernels
- 1 bell pepper, chopped
- 1/4 cup chopped cilantro
- Lime wedges, for serving
Instructions
- Prep the Oven and Squash: Preheat your oven to 400°F (200°C). Peel the butternut squash using a vegetable peeler, then cut it in half lengthwise. Use a spoon to scoop out the seeds and stringy fibers. Cut the squash into 1-inch cubes.
- Season and Roast the Squash: In a large bowl, combine the butternut squash cubes with olive oil, chili powder, cumin, salt, and pepper. Toss well to coat the squash evenly with the spices. Spread the seasoned squash cubes on a baking sheet, which I recommend lining with parchment paper. Roast in the oven for 20-25 minutes, or until the squash is tender and slightly browned.
- Assemble the Bowls: While the squash is roasting, rinse and drain the black beans. If using frozen corn, thaw it according to package instructions. Chop the bell pepper and cilantro.
- Layer and Serve: Once the squash is done, let it cool slightly. Divide the black beans, corn kernels, chopped bell pepper, and cilantro among your meal prep containers. Top with the roasted butternut squash. Serve each bowl with a lime wedge for a fresh squeeze of citrus.
Meal Prepping Ideas
- Cook a batch of quinoa or brown rice to add to your bowls for additional fiber and complex carbohydrates.
- Slice or dice an avocado just before serving to add healthy fats and creaminess to your bowl.
- Use leftover roasted butternut squash or black beans from other meals to assemble these bowls quickly and easily.
4. Pumpkin Chili
This chili is perfect for a chilly fall day. It’s packed with protein and fiber, and it’s sure to warm you up from the inside out.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 pound ground turkey or beef
- 1 can (15 ounces) pumpkin puree
- 1 can (15 ounces) diced tomatoes, undrained
- 1 can (15 ounces) kidney beans, rinsed and drained
- 1 cup vegetable broth
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook, stirring occasionally, until it softens and becomes translucent, about 5 minutes. Add the minced garlic and cook for an additional minute, until fragrant.
- Brown the Meat: Add the ground turkey or beef to the pot and cook, breaking it up with a spoon, until it is browned throughout.
- Add Remaining Ingredients: Stir in the pumpkin puree, diced tomatoes (with their juices), rinsed kidney beans, vegetable broth, chili powder, cumin, salt, and pepper.
- Simmer and Serve: Bring the chili to a boil, then reduce the heat to low and simmer, uncovered, for 15-20 minutes, or until the flavors have melded and the chili has thickened slightly. Taste and adjust seasonings as needed. Serve warm with your favorite toppings.
Unique Meal Prep Tips
- Pumpkin chili freezes beautifully! Portion out individual servings in freezer-safe containers and thaw them overnight in the refrigerator for a ready-to-eat meal.
- Set up a chili topping bar with shredded cheese, sour cream, chopped onions, cilantro, and tortilla chips for a fun and customizable meal prep experience.
- Bake a few sweet potatoes and fill them with pumpkin chili for a hearty and satisfying twist.
5. Acorn Squash Stuffed with Quinoa and Cranberries
This recipe is a bit more involved, but it’s worth the effort. The stuffed acorn squash halves are elegant and satisfying, making them perfect for a special meal.
Ingredients
- 2 acorn squash, halved and seeded
- 1 tablespoon olive oil
- 1/2 cup quinoa, cooked
- 1/4 cup dried cranberries
- 1/4 cup chopped pecans
- 2 tablespoons chopped fresh parsley
- 1 tablespoon honey, for drizzling
Instructions
- Prep the Oven and Squash Preheat your oven to 375°F (190°C). Cut the acorn squash in half lengthwise and use a spoon to scoop out the seeds and stringy fibers.
- Roast the Squash: Brush the cut sides of the acorn squash with olive oil and place them cut-side down on a baking sheet lined with parchment paper. Bake for 45-50 minutes, or until the squash is tender when pierced with a fork.
- Prepare the Filling: While the squash is roasting, cook the quinoa according to package directions. In a bowl, combine the cooked quinoa, dried cranberries, chopped pecans, and parsley.
- Stuff and Serve: Once the squash is tender, remove it from the oven and let it cool slightly. Fill the hollowed-out centers of each squash half with the quinoa mixture. Drizzle with honey and serve warm.
Tips for Meal Prepping
- Roast the acorn squash halves in advance and store them in the refrigerator. When ready to eat, simply reheat them and fill them with the quinoa mixture.
- Swap the quinoa for another grain like brown rice or couscous for a different texture and flavor profile.
- Add a handful of chopped walnuts or toasted pumpkin seeds to the quinoa mixture for an extra boost of protein and healthy fats.
Conclusion
Meal prepping with autumn squashes and pumpkins is a delicious way to embrace the flavors of fall. These recipes offer a variety of options for breakfast, lunch, and dinner, ensuring that you have healthy and satisfying meals ready to go throughout the week.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.