Creamy Quinoa Enchilada Soup: A Hearty, Healthy Comfort Dish

When you’re craving something cozy and satisfying with a hint of Southwestern flair, this Creamy Quinoa Enchilada Soup is the answer!

It’s one of those easy one-pot soups I’ve made for years without a recipe, and finally decided to write it down – it’s delicious and forgiving, if you want to add a different salsa variety, substitute veggies, or dress up with your favorite toppings like avocado, cilantro, lime or a sprinkle of cheese

This easy enchilada soup with quinoa combines quinoa’s hearty, fiber-rich texture with the creamy, slightly spicy goodness of enchilada-inspired flavors.  It’s so nourishing, with only 215 calories per huge 16-oz bowlful (toppings extra) and nearly 20% of your daily requirement for dietary fiber.

This can be one of those soups that tastes way better than it looks, so I made a drool-worthy AI pic, haha!

It’s also so simple, you just dump everything into the pot, event the dry quinoa cooks itself in the broth. It’s a crowd-pleaser perfect for weeknight dinners, meal prep, or cozy weekend meals when you want something filling yet healthy.

Key Ingredients for Creamy Quinoa Enchilada Soup

Here’s a quick rundown of the ingredients that make this vegetarian enchilada soup so special:

  • Quinoa: A complete protein, quinoa adds a satisfying texture and makes this soup extra filling. Use any color quinoa, it doesn’t matter! Pro tip: before putting the uncooked quinoa into the soup pot, give it a quick rinse in a fine-mesh strainer to take away any bitter flavor.
  • Broth: I use vegetable broth to keep the dish suitable for the vegetarian in our home but you can also use chicken broth. Either one is delicious!  Often, I will rely on a better-quality vegetable broth base (that you just mix with water) for convenience.
  • Crushed Tortilla Chips: Blended into the soup, these add body, serve as a thickener, and a slight corn flavor reminiscent of enchiladas.
  • Finely Fresh Mushrooms, Zucchini and Onion: Fresh veggies lend color, nutrients, and a fresh bite to balance the creamy broth.
  • Convenient Canned/Jarred Pantry Items: Diced fire-roasted tomatoes and the salsa of your choice – this gives you the option to make it as spicy or mild as you like. Soup with salsa is a busy day flavor saver – our should I say “savor”?!  Since I’m a mild girl, one of my favorites is a salsa verde.
  • Sour Cream: Blended in to create a rich, creamy texture without overpowering the other flavors. My recipe for this easy vegetable soup with quinoa is made with light sour cream. You can also use full-fat, but I would NOT recommend a fat-free sour cream. Make it vegan by substituting coconut milk from a can.
  • Spices: A hint of cumin and garlic for that true enchilada flavor. They are added early in the cooking process to “bloom” and let out their full aromatic flavor.

Whether you’re meal prepping for the week or looking for a quick, delicious dinner (or amazing leftovers for lunch), this Creamy Quinoa Enchilada Soup will satisfy any craving for something creamy, hearty, and full of flavor. Plus, it’s easy to tweak to your taste preferences. So, grab a spoon and enjoy a warm bowl of enchilada goodness!

Creamy Quinoa Enchilada Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Nourish yourself with a cozy bowl of this nourishing soup packed with veggies, quinoa, a creamy broth and southwestern flavors. Easy to customize with the toppings of your choice.

Course: entree soup, Soup
Cuisine: Southwestern
Keyword: quinoa, vegetarian
Servings: 6 large (approximate 16 oz) bowls
Calories: 215 kcal
Ingredients
  • 1 tablespoon olive oil
  • 1 cup chopped mushrooms
  • 1 1/2 cup chopped zucchini
  • ½ cup chopped white or yellow onion
  • 1 ½ teaspoon ground cumin
  • 2 tsp garlic powder
  • 1/2 cup uncooked quinoa any color
  • 3/4 cup coarsely crushed tortilla chips plus extra for garnish
  • 1 cup light sour cream (8 oz) or coconut cream for a vegan option
  • 6 cups vegetable or chicken broth
  • 1 14.5 oz can fire-roasted diced tomatoes
  • 15 oz salsa in heat level of choice I used a mild salsa verde, depending on your jar size, an ounce more or less is fine.
  • Optional garnishes: diced avocado, fresh cilantro, extra crushed tortilla chips, shredded cheese, and lime wedges

Instructions
  1. In a large pot over medium heat, add olive oil and sauté the mushrooms, zucchini and onion until they soften, about 5-6 minutes.
  2. Add the cumin, garlic and dry quinoa to pot, stirring continuously, for 60-90 seconds until spices aromatic. This step is to “bloom” the spice flavors and lightly toast the quinoa, keep stirring and don’t let it burn.
  3. Quickly pour broth into hot pot to pull up any spices stuck to bottom of pot. Add canned tomatoes, salsa, and crushed tortilla chips.
  4. Bring to a simmer, cover pot, and allow the quinoa to cook for 15-20 minutes.
  5. Once quinoa has fully cooked, reduce heat to low, and stir in sour cream until fulling incorporated.
  6. Serve with the optional garnishes of your choice.
Recipe Notes

Protein Cheesecake Stuffed Baked Apples – A Flex on Fall Flavors

When cheesecake and baked apples unite, they make the perfect fall dessert! Imagine all the cozy goodness of baked apples paired with a protein-packed cottage cheese cheesecake filling that’s not only dessert-worthy but healthy enough for breakfast.

Each apple half is a cute, single-serving treat that fits right into apple season with warm hints of cinnamon and sweet, aromatic flavor. And at just 111 calories and a satisfying 13 grams of protein per piece, it’s a healthy fall snack recipe that fuels you and feels like an indulgence.

The beauty of these Protein Cheesecake Baked Apples (in addition to their cuteness) lies in the simplicity and adaptability. Start with your favorite apple variety—Honeycrisp for a sweet crunch, Granny Smith for a tart bite, or Fuji for that perfect balance. Slice in half crosswise and scoop out the center core about the size of a golf ball (a melon baller or cookie dough scoop works well for this).

The filling for this protein-packed baked apple is straightforward yet packed with protein: just cottage cheese, an egg, a scoop of vanilla protein powder, and a hint of cinnamon for that warm fall flavor. Blended together until smooth, this filling bakes into a creamy, cheesecake-like consistency that pairs beautifully with the tender, roasted apple. Each ingredient serves a purpose, from providing creaminess and protein to enhancing the flavors of fall, so you get a dessert (or protein breakfast apple!) that’s delicious and nutritious.

Whether you’re serving this healthy baked apple recipe at an autumn gathering or just cozying up with one for solo snacking, they’re as versatile as they are delicious. For an extra touch of indulgence, try serving them warm with a drizzle of maple syrup, a sprinkle of crushed graham cracker crumbs (here’s a good gluten-free graham cracker option), or a handful of pecans. Or, if you’re going all out, pair one with a scoop of vanilla ice cream for that perfect creamy, melty contrast.

This healthy apple cheesecake recipe delivers all the flavor and none of the guilt, making them the ideal fix for fall cravings. Protein-packed but also a low-calorie apple dessert (unlike most apple pies and cheesecakes) – so if you want to enjoy two pieces, only 111 calories each without toppings, then make room on your plate!   Serve at room temperature or slightly warmed for a fall-inspired flavor experience you’ll want to savor again and again!

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Protein Cheesecake-stuffed Baked Apples
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

A healthy fall dessert (that’s balanced enough for breakfast), these little protein cheesecakes baked apples are cozy, comforting and a no-added-sugar craving fix with the fall-flavor dessert mood hits. Boosted with protein from cottage cheese and protein powder to support sustained energy.

Course: Breakfast, Dessert, Snack
Cuisine: American, healthy
Keyword: apples, cottage cheese, fall
Servings: 4 servings
Calories: 111 kcal
Ingredients
  • 2 large apples about 16 oz total, 12 oz after centers scooped
  • 2/3 cup 2% cottage cheese
  • 30 g vanilla protein powder this was 1 scoop from my bag
  • 1 large egg
  • 1/2 teaspoon cinnamon
  • ½ large graham cracker rectangle broken in 4 pieces (or gluten-free alternative)
  • Optional toppings; maple syrup pecans, extra graham cracker crumbs, whipped cream, etc (not included in macros)
Instructions
  1. Slice whole apple through the middle crosswise and scoop out the insides for a center well about the size of a golf ball.
  2. In small blender, add cottage cheese and egg. Blend until smooth, scraping sides down as needed. If your cottage cheese didn’t have a lot of liquids, you may need to add 1 tbsp milk.
  3. Add protein powder and cinnamon to cottage cheese mixture and blend until smooth.
  4. Place apples, cut side up, and add a piece of the graham cracker at bottom of well. This is like a mini crust, but also serves as a barrier in case a small whole was created where the stem once was.
  5. Fill apples to just under the rim with the cheesecake mixture.
  6. Bake at 350 for 20-25 minutes until cheesecake filling is set. Transfer to a plate and let cool for 15 minutes.
  7. Add toppings of choice, if desired.
Recipe Notes

Beef Bone Broth Chili – Nourishing One-Pot Meal

On fall and winter nights, there’s nothing like a warm bowl of Beef Bone Broth Chili to take the chill off – in fact, we’re making it for a quick and hearty Halloween super! Coming together in about 45 minutes with lean ground beef, beef bone broth, mushrooms, red wine, and a few pantry staples, you’ll love the ease and convenience.

Benefits of Lean Ground Beef for Health (and Budget): Lean ground beef is a fantastic choice for a quick chili because it delivers high-quality protein that’s low in saturated fat—just what you need to stay strong and energized as temperatures dip. It’s rich in essential nutrients like iron, B vitamins, and zinc, which are key to keeping your immune system robust through colder months. Plus, lean ground beef is still a budget-friendly option in the meat section, letting you enjoy a satisfying, nutrient-dense meal without straining your wallet. If you’re looking for a smart beef meal, this high-protein chili with bone broth is a winner.

Bone Broth Benefits in Chili: Using beef bone broth rather than regular beef stock brings a boost of flavor, nutrition, and protein. Bone broth is loaded with collagen and amino acids, which support joint health and aid digestion, making it a wonderful addition to a fall-inspired chili. Unlike standard stock, bone broth also packs a bit more protein, helping you stay fuller longer—especially helpful during busy fall days and nights. Here’s news you can use: A typical 8-ounce serving of beef broth has 1 – 3 grams of protein compared to 9 – 10 grams in bone broth

The Great Beans in Chili Debate: I’m not gonna debate — I like beans in my chili! This recipe calls for Kidney Beans (you could sub pinto or black beans). Adding beans adds a different texture that is pleasing to me and also adds fiber to my meal. But you do you, beans or not!

This cozy bowl of Beef Bone Broth Chili will warm you up with just the right amount of spice and nourishing ingredients – lean ground beef, kidney beans, mushrooms and more. A quick and easy meal packed full of protein to keep your energy up and hunger satiated during the cool weather months.

I made the cute skeleton cut out from a slice of provolone cheese and a mini cookie cutter! It would be fun to do with a snowflake or other winter season mini cookie cutter!

Let The Chili Cooking Begin! This Beef Bone Broth Chili is a wholesome, warming dish that’s easy on both prep time and the budget, letting you enjoy more of the season’s festivities. So, grab your ingredients, a Dutch Oven or big pot, and let this fuss-free meal simmer, and get ready to cozy up with a one-pot meal with beef that’ll keep you happy and the hunger away!

Since I forgot to take a non-seasonal shot of the chili, above is the AI version (if you really, really like jalapenos, lol!)

Bone Broth Beef Chili
Ingredients
  • 1.5 lbs. 90% or leaner ground beef
  • 1 Tablespoon olive oil
  • 1 cup chopped white or yellow onion
  • 8 oz. Cremini or White Button mushrooms finely chopped
  • 1 Tablespoon minced garlic
  • 1 to 2 Tablespoon all-purpose chili powder more or less depending on how spicy you like it
  • 2 teaspoons Chipotle chili powder for a smoky chili flavor (or can sub more all-purpose chili powder)
  • 2 teaspoon ground cumin
  • ½ cup red wine
  • 16 oz. beef bone broth 2 cups
  • 15- oz. can fire-roasted diced tomatoes including juice
  • 8- oz. can tomato sauce
  • 15- ounce can kidney beans drained
  • 2 Tablespoons Worcestershire sauce
Instructions
  1. Heat a large dutch oven (or approx. 3 qt pot) over medium heat. Add ground beef, cook 8-10 minutes, breaking beef in crumbles and stirring occasionally. Remove beef, pour crumbles in strainer to drain off excess liquids.
  2. In now emptied pot (no need to wash from beef browning step), add
  3. olive oil, onion, mushrooms & sauté until softened, approx 3-4 min. Add garlic, stir around for another minute.
  4. Next, add chili powder, chipotle chili powder & cumin, stirring around to “bloom” flavor.
  5. Bottom of pot may look like starting to brown/burn, don’t worry, these are beef & spice residues. Simply pour in red wine to deglaze the pan, stirring around quickly to pull off the bits.
  6. Add back in beef, tomatoes (incl.
  7. juices), tomato sauce, beans. Bring to boil, simmer then reduce heat to simmer 20-25 min.
  8. Garnish as desired (cheese, sour cream, jalapenos, etc)

Pumpkin Streusel Sheet Pan Pancakes (Gluten-free)

Fall mornings can be hectic, but that doesn’t mean a healthy breakfast needs to be an afterthought. Pumpkin season is in full swing, and there’s no better way to celebrate than with a cozy, nutrient-packed meal that can be prepped in advance. Enter the sheet pan pumpkin pancake—a convenient, flavorful, and protein-packed way to feed a crowd or make your mornings easier with quick breakfast meal prep. After the ease of prep and first yummy bit, this will be your favorite among pumpkin breakfast recipes.

Why Sheet Pan Pancakes?

Sheet pan pancakes are a game-changer for busy mornings. Instead of flipping pancakes one by one, you can bake everything at once in a standard “half” sized rimmed baking sheet (about 17” x 13”), saving time and effort. It’s a great option for large families, meal prep, or hosting a holiday brunch. Plus, you can freeze individual portions and pop them in the toaster or microwave on rushed days.

Power Up with Pumpkin, Cottage Cheese and Oats: First, we have to fist-pump the pumpkin! Canned pumpkin is a low-cal pantry powerhouse that is rich in vitamin A (in the form of beta-carotene), which supports eye health, skin, and immunity. It also provides vitamin C, potassium, and fiber, all important for overall wellness.

Also, yay for cottage cheese! Blending cottage cheese into the pancake batter not only adds richness but also boosts the protein content. If you’re looking to start your day with a solid, satiating breakfast, this ingredient does the trick, turning them into protein pumpkin pancakes!   And, instead of traditional flour, we’re using ground oats to make gluten-free pumpkin pancakes. You can easily make your own oat flour by pulsing rolled oats in a blender. This gluten-free swap keeps the pancakes fiber-packed and light, helping to fuel you for whatever the day has in store. If you’d like it even easier, you can used packaged oat flour (the blending is already done for you).

Nutty Cinnamon Streusel Topping: Fall flavors wouldn’t be complete without a little warm spice. A cinnamon streusel topping made with walnuts or pecans adds a delicious layer of crunch to these pancakes. Coconut sugar adds light sweetness. The combination of warm spices and nutty richness of this pumpkin streusel topping creates the perfect balance to the cottage cheese sheet pan pancakes and makes every bite feel like a fall treat.

Meal Prep Friendly: One of the best parts about this sheet pan pancake recipe is that it’s meal-prep friendly. You can slice the finished sheet pan into squares (or rectangles as it may be) and then store individual servings in the freezer. When the morning rush hits, just grab a square and reheat it for a quick, wholesome breakfast. Thanks to a little coconut sugar in the batter and streusel topping, these pumpkin cottage cheese pancakes are lightly sweet enough to eat without syrup (if desired) – making them perfect for literally eating on the run.

Macros Per Serving (Serves 8): Each “square” of this pumpkin sheet pan pancake is packed with balanced nutrition: – 275 calories, 27g net carbs, 13g fat and 10g protein.

Pumpkin Streusel Sheet Pan Pancakes
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Embrace pumpkin season while minimizing morning stress with this easy sheet pan pancake recipe! Cottage cheese blended into the batter adds extra richness and protein while the ground up oats create a gluten-free, fiber-packed flour. Plus, that cinnamon, nutty streusel topping adds a pleasing sweetness and crunch to this convenient and yummy fall breakfast. Feed a crowd, or meal prep and store in single-portion servings in the freezer for busy mornings.
Course: Breakfast, brunch
Cuisine: gluten free
Keyword: gluten free, pancakes, pumpkin, sheetpan
Servings: 8 Servings
Ingredients
Batter:
  • 2.5 cups old-fashioned rolled oats
  • 1 cup pumpkin puree
  • 3/4 cup 2% cottage cheese
  • 1 ¼ cup milk
  • 2 large eggs
  • 2 Tbsp. butter, melted
  • 2 Tbsp. coconut sugar
  • 2 tsp. baking powder
  • 2 tsp. pumpkin pie spice
  • 1/4 tsp. salt
  • Topping:
  • ¼ cup rolled oats
  • 3 Tbsp. finely chopped walnuts or pecans
  • 3 Tbsp. coconut sugar
  • 2 Tbsp. butter, melted
  • 2 Tbsp. almond meal
  • ½ tsp. ground cinnamon
  • tsp salt
Instructions
  1. Pre-heat oven to 375F.
  2. Add rolled oats to high-speed blender or food processor and process, pulsing on and off for about 45 seconds, or until a “flour” is created.
  3. Leave oat flour in blender and add remaining dry ingredients: coconut sugar, baking powder, salt and pumpkin pie spice. Pulse quickly to combine.
  4. Add pumpkin, milk, melted butter, and eggs to dry mixture and blend for 30 seconds until incorporated, scraping down sides with spatula, as needed.
  5. Pour into approximate 13” x 18” rimmed baking sheet, that has been coated with cooking spray.
  6. In medium bowl, mix together melted butter, coconut sugar, almond flour, oats, and chopped walnuts until combined and crumbly. Sprinkle this over the top of the pancake batter.
  7. Bake for 20 minutes, or until set and top is turning golden. Remove and let cool in pan for 5 minutes.
  8. Slice into 8 rectangles and serve with syrup of choice and any extra toppings (or eat plain). Can be meal-prepped by freezing in single portions and thawed and reheating when ready.
Recipe Notes

Macros: 275 cal, 27g net carb, 13g fat, 10g protein per “square”

Protein Pumpkin Peanut Butter Cups – Healthy Halloween Candy

Protein Pumpkin Peanut Butter Cups are proof that Halloween candy DOES NOT have to be full of sugar to satisfy your sweet tooth? Rich and delicious, you can enjoy a seasonal treat that not only tastes indulgent but also fuels your body with quality ingredients. These homemade peanut butter cups cups have everything you love about traditional peanut butter cups like Reese’s Cups —with a fall-inspired twist—and none of the tricks that can derail your healthy eating habits.

The filling combines your favorite protein powder, pumpkin puree, and a creamy nut butter (peanut, almond, or whatever you love), providing a perfect balance of flavor and nutrition. And the best part? Each bite is wrapped in a layer of rich, melted sugar-free chocolate that hardens in the freezer for an easy, no-fuss treat. They’re the perfect combination of creamy and crunchy, sweet and salty, and they deliver all the seasonal goodness of pumpkin without any added sugar.

Whether you’re looking for a healthier way to enjoy your favorite candy (Reese’s Peanut Butter Cups are one of America’s most beloved candies) or just need a high-protein snack to keep your cravings at bay, these cups have got you covered. Plus, at 139 calories, 12 grams of fat, 10 grams of net carbs, and 6 grams of protein per piece, you can feel good about indulging. Of course, those numbers might vary a little depending on which protein powder you use, but the end result is always a crave-worthy treat you won’t regret.

These nearly sugar free peanut butter cups are the ultimate Halloween treat or smart snack any time of the year, and the best part is, you can make them right at home—no need to wait for trick-or-treating season. Keep a stash in the freezer for when the cravings hit, and you’ll be ready with a healthier, protein-packed snack that tastes like a festive indulgence. It’s a healthy Halloween candy idea.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.

Q & A FOR PROTEIN PEANUT BUTTER CUPS

What if I’m allergic to peanut butter? It is easy to swap the peanut butter for your favorite nut butter (almond butter works well), a seed butter, or even a nut-free spread like granola butter.

Do I have to use pumpkin? No, if you don’t care for pumpkin, you can just swap out for the same measurement of nut butter. However, note that this will add more calories and change the other macros.

Are there other options for the sugar-free chocolate chips? While I love sugar-free chocolate chips, and find they are very versatile for my protein treats, there are other options. So, yes, you can use traditional chocolate chips, dairy-free chocolate chips or carob chips. Note that the macros will change.

What are my protein powder options? You can use whey, plant-based, or whatever type of protein powder you love – really in any flavor (I have used both vanilla and pumpkin  flavors in whey). Or, you can substitute ¼ cup coconut flour for the 1/3 cup of protein powder. If you use an unflavored protein powder or coconut flour you will need to use a bit of sugar-free sweetener (to taste) in the filling mixture.

How do get cups out of muffin tins? If you don’t use liners, this is hard. You’ll need to freeze the cups almost completely, and then set out on counter for 5 minutes, and then shimmy out with a knife at the edges. The easiest way to prepare these chocolate peanut butter cups is to make this protein candy in reusable silicone cupcake liners or a silicone muffin pan for a no-fuss, no-mess outcome.

Homemade Protein Pumpkin Peanut Butter Cups
Prep Time
20 mins
chill
20 mins
Total Time
40 mins
 
These easy protein pumpkin peanut butter cups are the perfect sugar-free swap for Reece’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors.
Course: Dessert, party, Snack, workout
Keyword: candy, chocolate, peanut butter, protein powder, sugar-free
Servings: 12 servings
Calories: 139 kcal
Ingredients
  • 1/4 cup natural peanut butter
  • 1/3 cup pumpkin puree
  • 1/3 cup vanilla pumpkin or cake batter protein powder can use whey, plant-based, etc
  • 2 cups sugar free chocolate chips
  • 2 teaspoons coconut oil
  • ¼ – ½ tsp coarse sea salt for topping
Instructions
  1. In a large mixing bowl combine peanut butter, pumpkin and protein powder until combined and it is sticky. Set in fridge.
  2. In microwave-safe bowl, melt chocolate chips and coconut oil together. Microwave on high for 30 second increments, stirring well in between. Repeat until chocolate is fully melted, smooth and glossy 2-2.5 minutes total, typically.
  3. Place 1 tablespoon of melted chocolate into each cavity of a lined muffin tin. Use a spoon to gently press chocolate onto the sides of each liner, if it does not ooze over on its own. Place muffin tin in the freezer for 10 minutes to allow the chocolate to harden.
  4. Once the chocolate has set, remove peanut butter pumpkin mixture from fridge and approximately divide into 12 pieces (I just kinda “score” mine on top with the spatula).
  5. Add one section of the filling onto the top of the hardened chocolate, slightly pressing down with spatula to flatten some. Make that the filling does NOT reach the edges of the muffin cup, there should be a small bord.
  6. Next, top the filling with an even portion of the remaining chocolate. If needed, reheat it in the microwave for 10-15 seconds. Sprinkle with sea salt and place in freezer to set for 10 more minutes.
  7. Store leftovers in the fridge!
Recipe Notes