Though the end of the summer can be bittersweet, fall has a lot to offer. I especially love it when the weather cools down, and comforting foods like soups, casseroles and cheesy pastas are back on my regular menu. Each of the recipes on this list is not only delicious but also boasts at least 15 grams of protein per serving for a filling main dish.
So bring in the best of the new season with nourishing dishes packed with warming spices and seasonal ingredients like cauliflower, Brussels sprouts and butternut squash. Flavor-packed recipes like our Noodle-Less Butternut Squash Lasagna and Slow-Cooker Buffalo Chicken Chili are ones that I make on repeat this time of year, and I hope you do, too. For more budget- and beginner-friendly recipes and cooking tips, check out Thrifty.
01of 17
30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
View Recipe
:max_bytes(150000):strip_icc()/30-Minute-Mini-Meatloaves-with-Whipped-Cauliflower-Green-Beans-v1-2-1x1-1-8c5305c87e164a1e8b4ee1f0e1403aea.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (1)")
Comfort food but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.
02of 17
Everyone's Favorite Taco Soup
View Recipe
:max_bytes(150000):strip_icc()/Easy-taco-soup-141-111beabfa6634534838d052729dc2bdc.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (2)")
This easy-to-make taco soup features enchilada sauce and taco seasoning, which provides a mild heat. Top this family-friendly soup with all of your favorite taco garnishes.
03of 17
Spicy Shrimp with Cauliflower Rice
View Recipe
:max_bytes(150000):strip_icc()/Cajun-Shrimp-3x2-438-2000-365d4f91ceea4c36bfc29673070d39e4.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (3)")
This shrimp gets its kick from Cajun seasoning—a zesty blend of paprika, cayenne pepper and garlic powder. Refrigerated cauliflower rice helps cut down on prep time, but if you can spare a few extra minutes, it's easy to make your own. Pulse 1 pound fresh cauliflower florets in a food processor until chopped into rice-size pieces.
04of 17
Cheesy Black Bean & Quinoa Skillet Casserole
View Recipe
:max_bytes(150000):strip_icc()/cheesyblackbeanquinoaskilletcasserole-rm-0652-4cbee80cb70c476bb22f99137ac41749.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (4)")
This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.
05of 17
Noodle-Less Butternut Squash Lasagna
View Recipe
:max_bytes(150000):strip_icc()/6745543-06e9fa9bba6442e8a83a0f5ddaa98758.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (5)")
Slices of butternut squash stand in for noodles in this veggie-packed lasagna with spinach, mushrooms and a creamy Parmesan cheese sauce. You can make the Parmesan cheese sauce with regular flour or swap in gluten-free flour to make this dish gluten-free. Look for a squash with a long, straight neck for the best results. Serve with a green salad for a vegetarian meal that you'd be happy to serve to company.
06of 17
Anti-Inflammatory Lemony Salmon & Orzo Casserole
View Recipe
:max_bytes(150000):strip_icc()/Salmon-Orzo-Casserole-with-Lemon-Dill-1x1-5055-2000-6e697a6491334d4388df2381ff2702ce.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (6)")
This lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.
07of 17
This 30-Minute Steak Taco Salad Contains 26 Grams of Protein
View Recipe
:max_bytes(150000):strip_icc()/7010038_CLBowls_CarneAsadaBowl277-0160a5d549064b5b88a8841d2a92bc2d.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (7)")
This gluten-free take on a taco salad uses seared flank steak in place of ground beef. Instead of a fried tortilla shell, crisp romaine lettuce forms the sturdy base for each salad. Queso fresco is a firm, mild cheese—a great alternative to feta if you're not a fan of the tang. Keep the tortilla chips whole for scooping, or lightly crush them and sprinkle on top of the bowl.
08of 17
Mushroom Orzo with Lemon & Parmesan
View Recipe
:max_bytes(150000):strip_icc()/mushroom-orzo-with-lemon-and-parmesan-c1b23c1a778940c4b8a1debc078bfd4a.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (8)")
This mushroom orzo with lemon and Parmesan is a creamy dish rich with flavor thanks to mushrooms and a velvety smooth sauce. Enjoy this cozy pasta dish with a glass of wine.
09of 17
Butternut Squash Soup with Avocado & Chickpeas
View Recipe
:max_bytes(150000):strip_icc()/5678246-b21393a51f364eb8ba327df3f1162746.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (9)")
Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.
10of 17
Slow-Cooker Buffalo Chicken Chili
View Recipe
:max_bytes(150000):strip_icc()/Slow-Cooker-Buffalo-Chicken-Chili-1x1-1-89344d0838d14bdebb36634bcad10a18.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (10)")
If you like Buffalo wings, you'll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.
11of 17
Cheesy Meatball Casserole
View Recipe
:max_bytes(150000):strip_icc()/cheesy-meatball-casserole-26f09b9a58e147a7b8df8f9bbf1d1b9b.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (11)")
This cheesy meatball casserole is a family favorite, with basil adding flavor to the meatballs and grated onion adding moisture. Melted mozzarella cheese tames the spice, but feel free to cut back or eliminate the crushed red pepper if you prefer a milder dish.
12of 17
Balsamic Steak & Mushroom Skewers
View Recipe
:max_bytes(150000):strip_icc()/Balsamic-marinated-sirloin-mushroom-skewers-3x2-496-2000-6e5d901879234973a970454c493ce93b.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (12)")
Sweet balsamic vinegar packs a punch in these balsamic steak and mushroom skewers. Top sirloin is tender and less expensive compared to other cuts of meat, but for a little more flavor, strip steak is a good alternative. If you have leftovers, use them up in salad or tuck them into pita bread with hummus for a delicious lunch the next day.
13of 17
Arugula & Cucumber Salad with Tuna
View Recipe
:max_bytes(150000):strip_icc()/Arugula-Celery-Cucumber-Salad-Tuna-Olives-3x2-025-2000-5983f80a4b70474b849a7b2209174341.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (13)")
Spicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.
14of 17
Crispy Chicken Thighs with Artichokes, Lemon & Herbs
View Recipe
:max_bytes(150000):strip_icc()/ChickenArtichokesLemonsHerbs-0059-2000-7af8c2595f03498593c0d84b56d2dc57.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (14)")
This one-pan chicken recipe may just become your new favorite weeknight dinner. This same cooking method can be used with a ton of different flavor combinations. One favorite is blistered tomato. Just swap the artichokes for 1 pint cherry tomatoes—or whatever ingredient you might be craving, fresh or frozen, including summer squash slices, butternut squash or potato cubes, and/or carrot coins. Recipe adapted with permission from Meal Prep Magic: Time-Saving Tricks for Stress-Free Cooking by Catherine McCord.
15of 17
Mac & Cheese with Cauliflower & Brussels Sprouts
View Recipe
:max_bytes(150000):strip_icc()/6895189-cf2fa722e9e94189a9ada31e6e0c3b6f.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (15)")
Taking a minute to sizzle some garlic in olive oil is a simple way to pep up the cheese sauce for this easy homemade mac and cheese, and the flavor plays well with the cauliflower and Brussels sprouts in this family-friendly pasta dish. This recipe is designed for you to make a big batch of the cheese sauce to use in different dishes: Stir it into pasta and veggies to make this pasta dish then use it for Cheesy Beef Enchilada Casserole later in the week (see Associated Recipes). Or simply serve it over your favorite steamed vegetables for an easy side dish. If you'd rather make just enough sauce for this pasta, simply cut the sauce amounts in half.
16of 17
Parmesan Chicken & Brussels Sprouts
View Recipe
:max_bytes(150000):strip_icc()/parmesan-chicken-and-brussels-sprouts-5b1dde53cd2d43319900d3bfba950357.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (16)")
Parmesan and breadcrumbs combine for a crispy chicken topping without having to go through the full dredging process. While your oven's on, roast some potatoes to serve alongside for a balanced, filling meal.
17of 17
Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
View Recipe
:max_bytes(150000):strip_icc()/lemon-garlic-dump-dinner-486a6ed9a9f944509556a6e8a6881437.jpg "I'm a Dietitian & These Are My Favorite High-Protein Fall Recipes (17)")
Tender chicken breast is bathed in a lemony marinade that brings a bright pop of flavor to this one-dish meal. The vegetables get crispy edges and, along with the juicy chicken, make this a winning combo.
