As the weather cools and the leaves begin to change, fall brings with it cozy vibes and delicious comfort food. But just because you’re in the mood for hearty meals doesn’t mean you have to sacrifice your weight loss goals. In fact, a well-balanced dinner can help you stay on track while enjoying the flavors of the season.
Let’s explore the best fall dinner recipe for weight loss, suggested by a dietitian, that’s healthy, filling, and full of autumn flavors.
Why Fall Foods Are Great for Weight Loss
Fall foods are packed with nutritious, seasonal ingredients that support weight loss. Many fall vegetables like squash, pumpkins, sweet potatoes, and root vegetables are high in fiber and low in calories. These foods help you feel full without overloading on calories. Additionally, the cooler weather encourages heartier, more satisfying meals that can still be light and healthy.
The Best Fall Dinner Recipe for Weight Loss: Roasted Vegetable & Quinoa Salad with Chicken
This roasted vegetable and quinoa salad with chicken is a perfect dinner option for weight loss during the fall. It’s packed with lean protein, fiber, and healthy fats, helping you stay satisfied without overeating.
Ingredients
- 1 cup quinoa
- 2 chicken breasts (boneless, skinless)
- 1 medium butternut squash, peeled and cubed
- 1 cup Brussels sprouts, halved
- 1 red onion, sliced
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey (optional)
- Fresh parsley for garnish
Step-by-Step Instructions
1. Prepare the Quinoa
- Rinse 1 cup of quinoa under cold water.
- Add quinoa to a saucepan with 2 cups of water. Bring to a boil, then reduce heat and cover. Let it simmer for about 15 minutes until the water is absorbed and the quinoa is fluffy. Set aside.
2. Roast the Vegetables
- Preheat your oven to 400°F (200°C).
- Toss the cubed butternut squash, Brussels sprouts, and red onion with 1 tablespoon of olive oil, garlic powder, thyme, smoked paprika, salt, and pepper.
- Spread the vegetables in a single layer on a baking sheet and roast for 25–30 minutes, or until golden brown and tender, stirring halfway through.
3. Cook the Chicken
- While the vegetables are roasting, heat a grill pan or skillet over medium heat.
- Season the chicken breasts with salt, pepper, and a little olive oil.
- Cook the chicken for 6-7 minutes per side, or until it reaches an internal temperature of 165°F (75°C).
- Once cooked, let the chicken rest for a few minutes before slicing it into strips.
4. Make the Dressing
- In a small bowl, whisk together 2 tablespoons of balsamic vinegar and 1 tablespoon of honey (optional). Adjust seasoning with salt and pepper.
5. Assemble the Salad
- In a large bowl, combine the cooked quinoa, roasted vegetables, and sliced chicken.
- Drizzle the balsamic-honey dressing over the top and toss to combine.
- Garnish with fresh parsley before serving.
Why This Recipe Works for Weight Loss
This roasted vegetable and quinoa salad with chicken is a nutrient-dense, low-calorie meal. Let’s break down why it’s perfect for weight loss:
1. High in Protein
Chicken is an excellent source of lean protein, which helps build and repair muscle and keeps you full longer. Protein also supports a healthy metabolism, which is crucial for weight loss.
2. Packed with Fiber
Quinoa and roasted vegetables are loaded with fiber, which aids digestion and promotes feelings of fullness. Fiber helps regulate blood sugar levels and keeps cravings at bay.
3. Healthy Fats
Olive oil, used in the roasting process, provides heart-healthy monounsaturated fats that support weight loss by promoting a feeling of satiety.
4. Low in Calories
This dish is naturally low in calories, but still filling. It helps you maintain a calorie deficit, which is essential for weight loss.
Additional Tips to Make This Fall Dinner Even Healthier
- Add Greens: Include a handful of spinach or kale for extra vitamins and minerals.
- Use Less Oil: You can reduce the amount of olive oil used when roasting the vegetables, or use a cooking spray to reduce calories.
- Switch Protein Sources: For a vegetarian version, swap the chicken with chickpeas, tempeh, or tofu.
- Reduce Sweetener: Skip the honey if you prefer to keep it sugar-free, or replace it with a sugar substitute.
Conclusion
This roasted vegetable and quinoa salad with chicken is the perfect fall dinner for weight loss. It’s packed with nutritious ingredients that will keep you full and satisfied while supporting your weight loss journey. With its balance of lean protein, fiber, and healthy fats, this dish is not only delicious but also incredibly healthy. Enjoy the flavors of fall while staying on track with your health goals!