As the leaves change from bright green to shades of golden bronze and the cooler temperatures begin to set in, it’s the perfect time of year to embrace healthy seasonal recipes. We’re here to share a dietitian-approved fall dinner recipe that highlights some of fall’s best ingredients and flavors, like butternut squash and pumpkin seeds. It will satisfy you while keeping you on track with your weight loss efforts.
Roasted Butternut Squash and Chickpea Salad
This Roasted Butternut Squash and Chickpea Salad brings seasonal vibes while delivering fresh, nutritious ingredients to your plate.
“This salad combines the sweetness of butternut squash with the heartiness of chickpeas, offering a rich source of dietary fiber and protein,” explains Danielle Smith, RDfrom Top Nutrition Coaching. “[Adding] leafy greens increase the vitamin content, making it a balanced meal that supports weight loss goals. The feta adds a tangy flavor that complements the salad’s sweet and salty notes.”
Ingredients:
- 1 medium butternut squash, peeled and diced
- 1 can (15 oz.) chickpeas, drained and rinsed
- 4 dl baby spinach
- 1 small, thinly sliced red onion
- 1/4 cup crumbled feta cheese
- 2 tbsp olive oil for roasting, plus extra for dressing
- 2 tablespoons balsamic vinegar
- 1 tsp garlic powder
- 1 teaspoon paprika
- salt and pepper to taste
- ¼ cup pumpkin seeds (optional, for garnish)
- 16 oz. grilled or rotisserie chicken or diced tofu (optional)
Instructions:
- Preheat oven to 400°F.
- In a large bowl, toss the chickpeas and diced butternut squash with olive oil, garlic powder, paprika, salt and pepper.
- Spread the vegetables on a baking sheet in a single layer.
- Roast for 25 to 30 minutes until the chickpeas are slightly crispy and the squash is tender.
- Add the baby spinach and roasted vegetables to a large salad bowl.
- Add the thinly sliced red onion and feta cheese.
- Dress the salad with additional olive oil and balsamic vinegar.
- Mix everything until well mixed.
- Sprinkle pumpkin seeds on top.
The beauty of this fall dinner recipe is that it is seamless to prepare and versatile. You can swap out the pumpkin seeds for walnuts or add additional roasted vegetables, such as acorn squash or Brussels sprouts, to the mix. It’s the perfect healthy recipe to enjoy on a chilly fall evening.
What makes this fall recipe perfect for weight loss
“When it comes to sustainable weight loss, I always encourage my clients to prioritize protein and fiber while making sure to include healthy fats and a variety of vegetables,” explains Smith. “This recipe contains all of these components, especially if you add an additional protein source like chicken or tofu, making it a ‘one-and-done’ option to incorporate into your weekly meal prep as a lunch or dinner option.”
Additionally, by incorporating solid sources of protein into your meal, such as chickpeas and/or chicken, and the dietary fiber from the butternut squash, you’ll promote satiety and help you feel fuller longer. “Protein foods also support cognitive function and more stable energy levels throughout the day,” adds Smith. “When you feel better, you’re definitely more likely to stick with these habit changes!”
In addition, a large part of sustainable weight loss is actually enjoying your meals. That’s where this excellent variety of seasonal flavors and vegetables comes in handy. By curating a delicious, aesthetically pleasing dinner, you’re more likely to actually enjoy consuming it without feeling like you’re “dieting.”
“By incorporating a balance of these nutrients—protein, fiber, healthy fats, and complex carbohydrates—you’re not just eating a meal, you’re giving your body the mix it needs to support stable blood sugar, reduce cravings, and manage your weight effectively,” adds Smith.
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
