15 High Protein Fall Dinners
Let me guess — you’re craving something warm, cozy, and hearty this fall… but you also want it to fuel your body. I totally get it! I’m always hunting for dinners that check both boxes: comforting enough for a crisp autumn evening, but packed with protein so I’m not sneaking into the pantry 20 minutes later.
These recipes are way more than your average chicken-and-rice situations. We’re talking juicy turkey meatballs bathing in maple glaze, cheesy baked lentil pastas that taste like a hug, and even a chili that secretly has 40g of protein per bowl (yes, really).
Whether you’re meal-prepping or cozying up with a blanket and a bowl, these viral-worthy high protein fall dinners bring both the flavor and the gains. Let’s dig in…
1. 🍁 Maple-Glazed Turkey Meatballs with Roasted Sweet Potatoes
Description:
Sweet, sticky, and fall-spiced—these turkey meatballs get roasted alongside caramelized cubes of sweet potato and a maple-mustard glaze. It’s one pan, full protein, and major comfort.
Ingredients:
- 1 lb lean ground turkey
- 1 egg
- 1/4 cup almond flour
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt & pepper to taste
- 2 medium sweet potatoes, peeled and cubed
- 2 tbsp olive oil
- 2 tbsp pure maple syrup
- 1 tbsp Dijon mustard
- 1/2 tsp cinnamon
Instructions:
- Preheat oven to 400°F (200°C). Line a sheet pan with parchment.
- In a bowl, mix turkey, egg, almond flour, garlic, onion powder, salt and pepper. Form into 1.5-inch meatballs.
- Toss sweet potato cubes with olive oil, cinnamon, salt. Spread onto pan. Nestle in the meatballs.
- Whisk maple syrup and mustard together. Drizzle half over meatballs.
- Bake for 25–30 mins, flipping halfway and brushing remaining glaze over meatballs in the last 5 mins.
2. 🍂 Creamy Lentil Pasta Bake (Dairy-Free!)
Description:
This high-protein vegan pasta uses red lentil pasta and a cauliflower “cheese” sauce that’s shockingly creamy and totally dairy-free. Add crispy roasted Brussels sprouts for fall vibes.
Ingredients:
- 8 oz red lentil pasta
- 1/2 head cauliflower, chopped
- 1/4 cup nutritional yeast
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1 tbsp olive oil
- Salt & pepper
- 1 cup unsweetened almond milk
- 1 cup Brussels sprouts, halved
Instructions:
- Preheat oven to 375°F. Boil lentil pasta until just al dente.
- Steam cauliflower until soft. Blend with almond milk, nutritional yeast, garlic, paprika, salt, and olive oil into a creamy sauce.
- Toss cooked pasta with sauce. Add roasted Brussels sprouts.
- Pour into a baking dish. Bake uncovered 15–20 minutes until top is slightly golden.
3. 🧄 Garlic Rosemary Chicken Thighs with Spaghetti Squash
Description:
Crispy-skin chicken thighs, garlicky rosemary butter, and roasted spaghetti squash noodles come together in this comforting high-protein dinner with all the fall flavor.
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 2 sprigs rosemary, chopped
- 1 medium spaghetti squash
- Salt & pepper
Instructions:
- Preheat oven to 425°F. Slice squash in half, remove seeds, and roast face-down for 35 mins.
- Heat oil in cast iron. Season chicken with salt/pepper. Sear skin-side down for 6–7 mins.
- Flip, add garlic and rosemary, then transfer to oven for 20 mins.
- Shred squash with fork. Plate with crispy chicken on top. Spoon garlic-rosemary butter over everything.
4. 🍄 Beef & Mushroom Stuffed Acorn Squash
Description:
These acorn squash boats are stuffed with a hearty, protein-rich mix of lean beef, mushrooms, herbs, and quinoa. Perfect for a cozy Sunday dinner.
Ingredients:
- 2 acorn squash, halved and seeded
- 1/2 lb lean ground beef
- 1/2 cup cooked quinoa
- 1 cup mushrooms, finely chopped
- 1/2 onion, diced
- 2 cloves garlic
- 1/2 tsp thyme
- Salt & pepper
- 2 tbsp olive oil
Instructions:
- Preheat oven to 400°F. Roast squash halves cut-side down for 30–35 mins.
- In skillet, cook onion and garlic in olive oil. Add beef and mushrooms. Cook until browned.
- Stir in quinoa, thyme, salt and pepper.
- Fill roasted squash halves with mixture. Bake 10 more mins.
5. 🍛 Creamy Pumpkin Chickpea Curry
Description:
A warm, spicy coconut curry with chickpeas and pumpkin purée — packed with plant protein and fall flavor. Serve with quinoa or cauliflower rice for low-carb gains.
Ingredients:
- 1 tbsp coconut oil
- 1 onion, chopped
- 3 cloves garlic
- 1 tbsp grated ginger
- 1 tbsp curry powder
- 1/2 tsp cinnamon
- 1 can chickpeas, drained
- 1 cup pumpkin purée
- 1 cup coconut milk
- 1/2 tsp salt
Instructions:
- Heat coconut oil in pan. Sauté onion, garlic, and ginger until soft.
- Stir in curry powder, cinnamon, and salt. Add chickpeas.
- Pour in pumpkin purée and coconut milk. Simmer 15–20 mins.
- Serve with cooked quinoa or cauliflower rice.
6. 🥩 Sheet Pan Steak & Roasted Veggies
Description:
One sheet pan, tons of flavor, and a whopping 40g of protein per serving. Steak strips roast alongside colorful fall veggies and a smoky paprika rub.
Ingredients:
- 1 lb sirloin steak, sliced
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1/2 red onion, sliced
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt & pepper
Instructions:
- Preheat oven to 425°F. Line a baking sheet.
- Toss steak and veggies with oil, paprika, salt, and pepper.
- Spread on sheet in a single layer. Roast 15–18 mins, flipping halfway.
- Optional: Broil for 2 mins for crispy edges.
7. 🍗 Buffalo Chicken Spaghetti Squash Casserole
Description:
If buffalo chicken dip and spaghetti squash had a baby, it would be this spicy, cheesy, protein-packed casserole that tastes like game day meets meal prep.
Ingredients:
- 2 cups cooked shredded chicken
- 1 cooked spaghetti squash, shredded
- 1/2 cup plain Greek yogurt
- 1/2 cup buffalo sauce
- 1/2 cup shredded cheddar
- 1/4 cup green onions
- Salt to taste
Instructions:
- Preheat oven to 375°F.
- In bowl, mix chicken, squash, Greek yogurt, buffalo sauce, and a pinch of salt.
- Stir in half the cheese. Pour into a greased casserole dish.
- Top with remaining cheese and bake 20–25 mins. Garnish with green onions.
8. Ground Turkey Sweet Potato Skillet
Description:
This one-pan meal is a fall flavor bomb. Juicy ground turkey sizzles with caramelized sweet potatoes, garlic, and warming spices like cumin and paprika. It’s hearty, healthy, and protein-packed without the bloat.
Ingredients:
- 1 lb ground turkey
- 2 medium sweet potatoes, peeled and diced
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 clove garlic, minced
- Salt and pepper to taste
- Chopped parsley (for garnish)
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add diced sweet potatoes and sauté for 8–10 minutes until golden and fork-tender.
- Push the sweet potatoes to one side and add ground turkey. Cook until browned, about 6–7 minutes.
- Stir in garlic, cumin, paprika, salt, and pepper. Cook everything together for another 3–4 minutes.
- Garnish with chopped parsley and serve warm.
9. Protein-Packed Pumpkin Chili
Description:
This cozy chili has a fall twist — pumpkin puree! Don’t worry, it’s savory and adds creamy depth. With ground beef, black beans, and kidney beans, each bite is loaded with plant and animal protein.
Ingredients:
- 1 lb lean ground beef
- 1 cup pumpkin purée
- 1 can (15 oz) black beans, drained
- 1 can (15 oz) kidney beans, drained
- 1 can (14.5 oz) diced tomatoes
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
- Olive oil
Instructions:
- In a large pot, heat olive oil and sauté onions until soft.
- Add garlic and ground beef. Cook until beef is browned.
- Stir in pumpkin puree, beans, diced tomatoes, chili powder, cumin, salt, and pepper.
- Simmer uncovered for 20–25 minutes, stirring occasionally.
- Serve hot with fresh cilantro or avocado slices.
10. Baked Lemon Garlic Salmon with Roasted Veggies
Description:
High in protein and omega-3s, this baked salmon dinner is light yet filling. Lemon and garlic infuse the salmon while fall veggies roast to caramelized perfection.
Ingredients:
- 2 salmon fillets (6 oz each)
- 1 lemon (zest + juice)
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper
- 1 cup Brussels sprouts, halved
- 1 cup butternut squash, cubed
- 1 tsp thyme
Instructions:
- Preheat oven to 400°F (200°C).
- Toss veggies with olive oil, thyme, salt, and pepper. Spread on a sheet pan.
- In a small bowl, mix garlic, lemon juice, lemon zest, salt, and olive oil.
- Place salmon on the same sheet pan. Brush with lemon garlic mixture.
- Roast everything for 18–20 minutes, or until salmon flakes easily. Serve warm.
11. Turkey and Quinoa Stuffed Bell Peppers
Description:
Stuffed peppers get a protein-powered makeover with lean turkey and quinoa. It’s colorful, clean eating with warm tomatoey goodness and a satisfying crunch.
Ingredients:
- 4 bell peppers, halved and deseeded
- 1/2 lb ground turkey
- 1 cup cooked quinoa
- 1/2 onion, diced
- 1 clove garlic, minced
- 1 can (8 oz) tomato sauce
- 1 tsp Italian seasoning
- Salt and pepper
- Olive oil
Instructions:
- Preheat oven to 375°F (190°C).
- Sauté onion and garlic in olive oil. Add ground turkey and cook until browned.
- Stir in tomato sauce, cooked quinoa, seasoning, salt, and pepper.
- Fill bell pepper halves with mixture and place in a baking dish.
- Cover with foil and bake for 25 minutes. Uncover and bake another 10 minutes.
12. Eggplant Lasagna with Cottage Cheese
Description:
Lasagna minus the noodles = fall comfort with fewer carbs and more protein. Layers of roasted eggplant, protein-rich cottage cheese, and marinara make it indulgent yet guilt-free.
Ingredients:
- 2 eggplants, sliced lengthwise
- 1 cup low-fat cottage cheese
- 1 cup shredded mozzarella
- 1 egg
- 1 tsp Italian seasoning
- 2 cups marinara sauce
- Salt and pepper
- Olive oil
Instructions:
- Preheat oven to 400°F (200°C). Brush eggplant slices with olive oil and roast for 15 minutes.
- Mix cottage cheese, egg, seasoning, salt, and pepper in a bowl.
- In a baking dish, layer marinara, eggplant, and cheese mixture. Repeat. Top with mozzarella.
- Bake for 25–30 minutes until bubbly and golden.
- Let sit for 10 minutes before slicing.
13. Beef and Cauliflower Rice Skillet
Description:
This easy skillet dinner is low-carb and protein-heavy, perfect for a chilly fall night. The cauliflower rice soaks up all the flavor from the seasoned beef and spices.
Ingredients:
- 1 lb ground beef
- 3 cups cauliflower rice
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 tsp paprika
- 1/2 tsp chili flakes
- Salt and pepper
- 1 tbsp olive oil
Instructions:
- Heat olive oil in a skillet. Sauté onions and garlic until fragrant.
- Add ground beef and cook until browned. Drain excess fat.
- Stir in paprika, chili flakes, salt, and pepper.
- Add cauliflower rice and cook for 5–7 minutes until tender.
- Serve hot with chopped parsley on top.
14. Tofu and Broccoli Stir-Fry with Peanut Sauce
Description:
Plant-based and protein-rich, this tofu stir-fry hits all the notes — crispy, creamy, savory, and a little nutty. A peanut sauce coats every bite with fall-season umami vibes.
Ingredients:
- 1 block firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 tbsp sesame oil
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 2 tbsp peanut butter
- 1 tbsp rice vinegar
- 1 clove garlic, grated
- 1 tsp ginger, grated
Instructions:
- Whisk together peanut butter, soy sauce, maple syrup, vinegar, garlic, and ginger to make sauce.
- In a skillet, heat sesame oil and add tofu. Fry until golden on all sides.
- Add broccoli and stir-fry for 4–5 minutes until tender.
- Pour in sauce and toss to coat everything evenly.
- Serve warm with sesame seeds.
15. Lentil and Spinach Shepherd’s Pie
Description:
This cozy pie ditches meat but keeps all the protein, thanks to hearty lentils and creamy mashed cauliflower. It’s warm, filling, and perfectly autumnal.
Ingredients:
- 1 cup green lentils, cooked
- 1 small onion, diced
- 2 cups spinach
- 1 cup carrots, diced
- 1 clove garlic, minced
- 1 tsp thyme
- 1 head cauliflower, steamed and mashed
- 2 tbsp olive oil
- Salt and pepper
Instructions:
- Sauté onions, garlic, carrots, and thyme in olive oil. Add cooked lentils and spinach. Cook until wilted.
- Season with salt and pepper. Pour mixture into a baking dish.
- Top with mashed cauliflower. Smooth the top with a spatula.
- Bake at 375°F (190°C) for 25 minutes until golden on top.
- Let cool slightly before serving.
