As the temperatures drop and the leaves start to change, fall ushers in a season of comfort food and hearty meals. But as comforting as those rich dishes can be, it’s still possible to enjoy fall flavors while sticking to healthy eating habits. One versatile ingredient that shines in autumn recipes is chicken. With its lean protein and adaptability to a variety of flavors, chicken can be the perfect base for nutritious meals that celebrate the best of fall.
In this article, we’ll explore several healthy chicken recipes that embrace fall ingredients like pumpkin, apples, and root vegetables while helping you stay on track with your wellness goals. These dishes are easy to prepare, delicious, and sure to become new fall favorites.
1. Roasted Chicken and Butternut Squash Salad
This light yet satisfying dish captures the essence of fall with roasted butternut squash and tender chicken breast. Butternut squash is rich in vitamins A and C and pairs beautifully with chicken to create a protein-packed meal.
Ingredients:
- 2 chicken breasts
- 3 cups cubed butternut squash
- 4 cups mixed greens (spinach, arugula, or kale)
- ½ cup pomegranate seeds
- ¼ cup crumbled goat cheese (optional)
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F. Toss the cubed butternut squash with olive oil, salt, and pepper, and roast for 25-30 minutes, until tender and slightly caramelized.
- While the squash is roasting, season the chicken breasts with salt and pepper. Grill or bake the chicken until fully cooked, then slice into thin strips.
- Assemble the salad by placing the mixed greens in a large bowl. Add the roasted squash, chicken slices, pomegranate seeds, and goat cheese.
- Drizzle with balsamic vinegar and olive oil. Toss gently and serve immediately.
- This salad is not only full of flavor but also loaded with antioxidants, fiber, and lean protein to keep you energized throughout your day.
2. Apple Cider Chicken Skillet
Nothing says fall quite like apples, and when paired with chicken in a savory dish, you get the perfect combination of sweet and savory flavors. This one-skillet recipe is simple, healthy, and a great way to use up fresh apples from your orchard visits.
Ingredients:
- 4 boneless, skinless chicken thighs
- 2 apples, thinly sliced (Honeycrisp or Gala work best)
- 1 small onion, sliced
- ½ cup apple cider (unsweetened)
- 2 tbsp Dijon mustard
- 2 tbsp olive oil
- 2 sprigs of fresh thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large skillet over medium heat. Season the chicken thighs with salt and pepper and brown them on both sides, about 4-5 minutes per side.
- Remove the chicken from the skillet and set it aside. In the same skillet, add the sliced onions and apples. Sauté until softened, about 5 minutes.
- Stir in the Dijon mustard, apple cider, and thyme. Let the mixture simmer for 2-3 minutes.
- Return the chicken thighs to the skillet and cook for another 10 minutes, or until the chicken is fully cooked and the sauce has thickened.
- Serve the chicken with the apples and onions on top, and drizzle with extra sauce.
- This apple cider chicken is a warm and comforting dish that’s perfect for cool fall evenings. It’s also a great source of lean protein and fiber.
3. Pumpkin Chicken Chili
Chili is a fall staple, and this version swaps out the traditional beef for lean chicken and adds pumpkin for a nutritional twist. Pumpkin is low in calories, high in fiber, and packed with vitamins, making it a great addition to your chili for both flavor and health benefits.
Ingredients:
- 1 lb ground chicken
- 1 can (15 oz) pumpkin puree
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) black beans, drained and rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tbsp chili powder
- 1 tsp cumin
- ½ tsp cinnamon
- 1 cup chicken broth
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add the diced onion and garlic and sauté until softened.
- Add the ground chicken and cook until browned, breaking it up with a spoon as it cooks.
- Stir in the chili powder, cumin, cinnamon, salt, and pepper.
- Add the pumpkin puree, diced tomatoes, black beans, and chicken broth. Stir well to combine.
- Bring the chili to a simmer and let it cook for 20-25 minutes, allowing the flavors to meld together.
- This pumpkin chicken chili is a deliciously hearty meal that’s perfect for meal prep or feeding a crowd. Plus, it’s high in protein, low in fat, and brimming with the flavors of fall.
4. Honey Mustard Glazed Chicken with Roasted Vegetables
If you’re looking for a one-pan meal that’s both healthy and easy to prepare, this honey mustard chicken paired with roasted fall vegetables is the way to go. The natural sweetness of the honey complements the earthy flavors of roasted vegetables like Brussels sprouts and sweet potatoes.
Ingredients:
- 4 chicken breasts
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil
- 2 sweet potatoes, peeled and cubed
- 1 lb Brussels sprouts, halved
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F. On a large baking sheet, toss the sweet potatoes and Brussels sprouts with olive oil, salt, and pepper. Roast for 25 minutes.
- While the vegetables are roasting, whisk together the Dijon mustard, honey, apple cider vinegar, and olive oil to make the glaze.
- Season the chicken breasts with salt and pepper and brush them with the honey mustard glaze.
- Remove the vegetables from the oven, push them to the sides of the pan, and place the chicken breasts in the center.
- Return the pan to the oven and roast for another 20-25 minutes, until the chicken is fully cooked and the vegetables are crispy.
- This dish offers a balanced combination of lean protein, healthy carbs, and nutrient-dense vegetables, making it a perfect meal for busy weeknights.
In conclusion, with its versatility, lean protein content, and compatibility with fall flavors, chicken is an excellent choice for healthy autumn meals. Whether you're enjoying a fresh salad, a cozy chili, or a comforting one-pan meal, these recipes can help you stay on track with your nutritional goals while savoring the best of the season.
If you're looking for a quick and delicious chicken meal this fall, visit La Rosa Chicken & Grill. From grilled chicken bowls to hearty wraps, La Rosa offers healthy and flavorful options perfect for fueling your body during the cooler months.
