5 Low-calorie Fall Recipes That Actually Fill You up (and Taste Like Cozy)

By Brandon D / September 26, 2025

Fall is peak “my sweater is basically a blanket” season, which means we want comfort—but we don’t want to feel sluggish after dinner. These five recipes deliver serious satisfaction with smart, fiber-rich, protein-forward ingredients that keep calories in check and hunger at bay. Think creamy without cream, hearty without heaviness, and lots of cozy spices.

Bonus: they’re weeknight-friendly, meal-prepable, and seriously delicious. Ready to curl up with a bowl (or wrap, or skillet) that loves you back?

1. Smoky Roasted Cauliflower And White Bean Soup That Eats Like A Meal

This is the soup you make when you want something creamy, smoky, and downright cozy—without a drop of dairy. Roasting the cauliflower builds flavor, and blending it with white beans gives you a silky, protein-packed base that actually fills you up. It’s perfect for lunch with a hunk of toast or as a light dinner that won’t leave you rummaging for snacks at 9 p.m.

Ingredients:

• 1 large head cauliflower, cut into florets (about 6 cups)
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 (15-ounce) can low-sodium cannellini beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 tablespoon lemon juice
• Optional garnish: chopped parsley, red pepper flakes, a drizzle of olive oil

Instructions:

1. Preheat oven to 425°F (220°C). Toss cauliflower with 2 teaspoons olive oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread on a sheet pan and roast for 22–25 minutes, until browned at the edges.
2. Heat remaining 1 teaspoon olive oil in a pot over medium heat. Sauté onion for 5–6 minutes until softened. Add garlic and cook 30 seconds.
3. Reserve a small handful of roasted cauliflower for garnish. Add remaining roasted cauliflower, cannellini beans, and broth to the pot. Simmer 8–10 minutes.
4. Blend with an immersion blender until smooth and creamy (or carefully transfer to a blender). Stir in lemon juice and adjust salt and pepper.
5. Ladle into bowls and top with reserved cauliflower, parsley, and a pinch of red pepper flakes.

Serve with whole-grain toast or a side salad for a balanced meal. Want extra protein? Stir in shredded rotisserie chicken or a scoop of plain Greek yogurt. For a hit of decadence, finish with a tiny swirl of tahini—trust me, it’s magic.

2. Maple-Miso Harvest Bowl With Roasted Squash And Crunchy Chickpeas

This bowl is sweet, salty, and a little nutty thanks to miso and maple—basically fall in a bowl. Roasted squash and crispy chickpeas bring the heft, while a lemony miso dressing ties everything together. It’s meal-prep gold and tastes just as good cold as it does warm.

Ingredients:

• 1 small delicata or acorn squash, seeded and sliced into 1/2-inch crescents (no need to peel delicata)
• 1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
• 2 teaspoons olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cinnamon
• 1/2 teaspoon kosher salt
• 3 cups chopped kale or baby spinach
• 1 small honeycrisp or granny smith apple, thinly sliced
• 1/4 cup cooked farro or quinoa (optional but great for extra fiber)
• 2 tablespoons toasted pumpkin seeds (pepitas)

Maple-Miso Dressing:

• 1 tablespoon white miso
• 1 tablespoon pure maple syrup
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 tablespoon water (plus more to thin)

Instructions:

1. Preheat oven to 425°F (220°C). On a sheet pan, toss squash and chickpeas with olive oil, smoked paprika, garlic powder, cinnamon, and salt. Roast 22–25 minutes, flipping once, until squash is tender and chickpeas are crisp.
2. Whisk dressing ingredients until smooth, adding water to reach a pourable consistency.
3. Add kale to a large bowl and massage with a teaspoon of the dressing for 30 seconds to soften. Add apple slices and grains, if using.
4. Top with roasted squash and chickpeas. Drizzle with remaining dressing and finish with pumpkin seeds.

Go wild with swaps: use roasted sweet potatoes instead of squash, arugula instead of kale, or swap pepitas for chopped pecans. For an extra protein bump, add grilled chicken or a soft-boiled egg. It’s the kind of bowl that makes weekday lunches feel special—seriously.

3. Turkey And Mushroom Lettuce Wraps With Apple-Cider Glaze

All the cozy fall flavors, none of the heavy. Lean ground turkey and finely chopped mushrooms team up for a juicy, high-protein filling, while crisp lettuce cups keep things light. A splash of apple cider and whole-grain mustard makes the glaze tangy-sweet and deeply satisfying.

Ingredients:

• 1 teaspoon olive oil
• 1 pound lean ground turkey (93% or leaner)
• 8 ounces cremini mushrooms, very finely chopped
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 cup apple cider (not vinegar)
• 1 tablespoon whole-grain mustard
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon cornstarch mixed with 2 teaspoons water
• 8–10 large butter lettuce or romaine leaves
• Optional toppings: thinly sliced scallions, diced apple, chopped parsley

Instructions:

1. Heat olive oil in a large skillet over medium-high. Add turkey and cook, breaking up with a spoon, until just browned, 4–5 minutes.
2. Add mushrooms and onion. Cook until mushrooms release liquid and it evaporates, 6–8 minutes. Stir in garlic, thyme, salt, and pepper; cook 30 seconds.
3. Whisk cider, mustard, and soy sauce. Pour into skillet and simmer 2 minutes. Stir in cornstarch slurry and cook 1–2 minutes, until glossy and thickened.
4. Spoon into lettuce leaves and top with scallions, diced apple, and parsley if you like.

These reheat well, so make the filling ahead and assemble to order. Want it spicier? Add a pinch of red pepper flakes or a drizzle of hot honey. For a vegetarian twist, swap turkey for lentils—surprisingly awesome.

4. Creamy Pumpkin Sage Polenta With Garlicky Greens

Polenta that’s rich and comforting without a stick of butter? Yes. Pumpkin purée makes it creamy, sage brings that cozy fall aroma, and a pile of garlicky greens on top turns a side into a satisfying, low-calorie main. It’s weeknight comfort in 20 minutes.

Ingredients:

• 3 cups low-sodium vegetable or chicken broth
• 1/2 cup instant or quick-cooking polenta (not the precooked tube)
• 3/4 cup canned pumpkin purée (not pie filling)
• 1 teaspoon finely chopped fresh sage (or 1/4 teaspoon dried)
• 1/4 teaspoon nutmeg
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 2 teaspoons grated Parmesan or nutritional yeast (optional but lovely)
• 2 teaspoons olive oil
• 3 cups chopped Swiss chard, kale, or spinach
• 2 cloves garlic, thinly sliced
• 1 teaspoon lemon juice
• Red pepper flakes, to taste

Instructions:

1. Bring broth to a boil in a medium pot. Whisk in polenta, reduce heat to low, and cook, whisking often, 3–5 minutes until thick.
2. Stir in pumpkin purée, sage, nutmeg, salt, pepper, and Parmesan if using. Keep warm over low heat, stirring occasionally.
3. In a skillet, heat olive oil over medium. Add greens and sauté until wilted and tender, 3–4 minutes. Add garlic in the last minute. Season with salt, lemon juice, and a pinch of red pepper flakes.
4. Spoon polenta into bowls and top with garlicky greens.

Top with a jammy egg or a few sautéed mushrooms for extra oomph. If you only have regular polenta (not instant), just simmer longer per package directions. Leftovers firm up—slice and pan-sear for a crispy breakfast with a spoon of salsa. Trust me, you’ll crave it.

5. Cinnamon Pear Baked Oats With Walnut Crunch

Breakfast or dessert? Both. These baked oats taste like a pear crisp but are packed with fiber, protein, and warm spices. They bake up tender with a toasty walnut top, and each serving is satisfying without being heavy—perfect for chilly mornings or an afternoon pick-me-up.

Ingredients:

• 1 1/2 cups old-fashioned rolled oats
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon kosher salt
• 1 cup unsweetened almond milk (or milk of choice)
• 1/2 cup unsweetened applesauce
• 1 large egg (or 1 flax egg for vegan: 1 tablespoon ground flax + 3 tablespoons water)
• 1 teaspoon vanilla extract
• 1 ripe pear, diced (about 1 1/2 cups)
• 2 tablespoons chopped walnuts
• 1 tablespoon maple syrup (optional, for a touch of sweetness)

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease an 8-inch baking dish.
2. In a bowl, combine oats, baking powder, cinnamon, ginger, and salt.
3. In another bowl, whisk milk, applesauce, egg (or flax egg), vanilla, and maple syrup if using. Stir wet into dry until combined. Fold in diced pear.
4. Pour into baking dish and sprinkle with walnuts. Bake 28–32 minutes, until set in the center and golden at the edges.
5. Cool 5 minutes before slicing. Serve warm.

Great with a dollop of Greek yogurt or a splash of warm milk. Swap pears for apples, or toss in a few blueberries. Want extra protein? Stir in a scoop of vanilla protein powder and add a splash more milk to keep the batter pourable.

Final Tips For Staying Full On Fewer Calories

Pack in fiber (veggies, beans, oats) and pair with lean protein (turkey, chickpeas, Greek yogurt) to keep hunger satisfied. Don’t fear healthy fats—small amounts of olive oil, nuts, or seeds make meals feel indulgent and help you stay full longer. Season boldly with herbs, spices, and acid (lemon! vinegar!) so “light” never equals “boring.”

There you go—five low-calorie fall recipes that actually fill you up and taste like a hug in a bowl. Pick one for tonight, prep another for lunches, and let cozy season begin. Your sweater and your stomach will thank you.