Tag Archives: fall

Five Healthy Sweet Potato Side Dish Recipes for Thanksgiving and Beyond

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Sweet potatoes are a kitchen superstar and especially popular around Thanksgiving and the fall season Sweet Potatoes are versatile, nutrient-dense, and naturally delicious – the perfect side dish for active living that will keep you going! Whether you’re looking for something savory, sweet, or a little bit of both, I have you covered with plenty of creative and healthy sweet potato side dish ideas. Here are five of my favorites to complement your next meal:

1. Sweet Potato Grits

Sweet Potato Grits combine the creamy comfort of traditional grits with the subtle sweetness and earthy richness of sweet potatoes. This dish is a fantastic side for breakfast, brunch, or dinner, pairing beautifully with eggs, greens, or your favorite protein — it also makes a fantastic savory alternative to that traditional overly sweet Thanksgiving sweet potato recipe with marshmallows!

2. Mashed Rosemary Sweet Potatoes with Caramelized Onions

Rosemary Mashed Sweet Potatoes

Mashed Rosemary Sweet Potatoes with Caramelized Onions takes a savory approach to this classic side dish. The aromatic rosemary and deeply flavorful caramelized onions make this a standout choice for holiday gatherings or as a sophisticated accompaniment to roasted meats. I loved this mashed sweet potato recipe.

3. Granola Honey Sweet Potato Fries

Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!

For a fun and slightly sweet side, try Granola Honey Sweet Potato Fries. These fries are baked to crispy perfection and topped with a drizzle of honey and a sprinkle of crunchy granola. They’re great for snacking or as a side for burgers or grilled chicken.  These are adapted from a recipe I developed for my Cooking For One for Dummies cookbook (page 215)

4. Chipotle Sweet Potato Soup with Cilantro Chimichurri

Vegan Chipotle Sweet Potato Soup

Chipotle Sweet Potato Soup with Cilantro Chimichurri brings bold, smoky flavors to the table. This creamy vegan soup is balanced with the fresh, zesty punch of cilantro chimichurri, making it a perfect choice for a warming side or light meal.

5. Purple Sweet Potato Salad with Figs, Pomegranate & Balsamic Syrup

Purple Sweet Potato Salad with Figs, Pomegranate and Balsamic Syrup.

Turn heads at the table with Purple Sweet Potato Salad with Figs, Pomegranate & Balsamic Syrup. This vibrant and visually stunning dish combines the earthy flavors of purple sweet potatoes with the sweetness of figs, tart pomegranate arils, and a drizzle of balsamic syrup. It’s a perfect side for festive meals or special occasions.

These sweet potato side dishes showcase the versatility of this humble root vegetable, with options ranging from comforting to elegant. Which one will you try first? Let me know in the comments or tag @TheFitFork on Instagram with your recreations!

Protein Cheesecake Stuffed Baked Apples – A Flex on Fall Flavors

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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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A healthy fall dessert (balanced enough for breakfast), these little protein cheesecake baked apples are cozy, comforting and a no-added-sugar craving fix when the fall-flavor dessert mood hits. Boosted with protein from cottage cheese and protein powder to support sustained energy. Only 111 calories per piece with 13g protein.
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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

HARVEST STRACCIATELLA VEGETABLE EGG SOUP

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Soup season has blown in and my Harvest Stracciatella offers a veggie-packed twist on this nourishing yet simple Italian egg soup. Ready in less than minutes, a warm cup or bowl offers the perfect blend of comfort, nutrition and creativity for nearly every occasion – from serving alongside an elegant holiday meal or fighting the sniffles and cozying up from the inside out.

Typically, Stracciatella is just made with just broth, eggs, Parmesan (or Romano or Pecorino) cheese, and . . . maybe . . some spinach or parsley for color. But I wanted to have a more balanced vegetable stracciatella that took advantage of the amazing selection autumn produce, so I pile in my favorite veggies to make a hearty and colorful egg soup. I use sweet potatoes, Brussels sprouts, and kale – but feel free to get creative and make selections that suit your own personal preferences.

I appreciate a soup that offer a generous amount of protein, versus thin brothy soups. Hearty soups with protein feel so much more satisfying and keeps hunger away longer. A meal-sized bowl of this protein-packed soup has 23g per serving. Eggs are the star in this high-protein soup, and also the origin of the traditional name Stracciatella which means “little rags.” When you slowly stir the whisked eggs into the hot broth, they form ribbons that resemble “little rags.” I like to use Eggland’s Best eggs – I think they have great, fresh taste and superior nutrition than my regular grocery store eggs.

TIPS FOR HARVEST STRACCIATELLA VEGETABLE EGG SOUP

Broth: Homemade broth is amazing, but let’s keep it real – who has time for that?! I’ve kept it easy with a convenient, high-quality carton of chicken broth – you can substitute a vegetable broth to make this egg soup work for a vegetarian diet.

Vegetables: In the recipe card below, you’ll see fall veggies like sweet potatoes, Brussels sprouts, and kale. BUT you can substitute with your favorites like red potatoes, broccoli, or spinach and so on – you do you to make this your best fall soup!  Just make sure that denser, harder veggies (like potatoes, carrots and such) are diced and getting a good sauté before adding broth so that they’ll be soft in this quick-cooking soup.

Cheese: Most any hard-aged cheese will taste amazing like Parmesan, Romano or Pecorino. While I do take a shortcut with the broth, I think that grating your own cheese for recipes exponentially increases the flavor – get the task done quickly with a handy rotary grater, a must-have for cheese-lovers!

Making the Egg Ribbons: For egg ribbon or “little rag” success, make sure your broth mixture is hot and that you are drizzling the whisked egg-cheese-cornstarch mixture SLOWLY into the pot while simultaneously stirring to keep clumping away. Don’t just dump the whole egg mixture it at once, you’ll regret it!

Serving: For the ultimate in cozy season comfort, serve this egg vegetable soup in WARMED soup bowls – and of course, with extra cheese on top. I have an oven-style air fryer and just set my bowls in there on the “WARM” function while I’m making the soup! If you are heating the bowls, consider a soup cozy to keep from burning your hands while enjoy the meal!

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Harvest Stracciatella is a vegetable-packed version of an Italian egg soup. Gather family round the table, finding comfort in fall produce like sweet potato, brussels sprouts and kale and sustaining energy from eggs. A 30-minute recipe so delicious to serve alongside a holiday meal or as a cozy main dish on busy days.
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HARVEST STRACCIATELLA VEGETABLE EGG SOUP.
Prep Time
8 hrs 10 mins
Cook Time
15 mins
Total Time
20 mins
 

Harvest Stracciatella is a vegetable-packed version of an Italian egg soup. Gather family round the table, finding comfort in fall produce like sweet potato, brussels sprouts and kale and sustaining energy from eggs. A 30-minute recipe so delicious to serve alongside a holiday meal or as a cozy main dish on busy days.

Course: entree soup, Soup
Cuisine: Italian
Keyword: brussels sprouts, eggs, soup, sweet potato
Servings: 4
Ingredients
  • 1 Tbsp extra virgin olive oil
  • 1 cup chopped sweet potato
  • 1 cup shaved Brussels sprouts
  • ¼ tsp Kosher salt
  • ½ cup chopped onion
  • 6 cups chicken broth
  • 4 large Eggland’s Best eggs
  • 2 Tbsp cornstarch
  • 4- oz 1 cup freshly grated Parmesan cheese
  • 2 cups chopped kale
Instructions
  1. Heat the butter and oil in a 2-quart soup pot over medium heat. Add the chopped sweet potato, chopped onions and shaved Brussels sprouts and sauté for 3-4 minutes until softened.
  2. Pour in the broth into pot, over sauteed vegetables and bring to simmer, about 4 minutes.
  3. While broth simmers, put the eggs, cornstarch and half of the cheese (reserve remaining for upcoming step) in a medium bowl and whisk together.
  4. Scoop out 1 cup of the hot broth from the saucepan and add to the egg bowl, whisking until smooth.
  5. Slowly add the egg mixture to the soup in pot, whisking constantly. Turn the heat down to low and continue cooking until thickened, 4-6 minutes.
  6. Stir in the kale chopped kale, cook for another 2 minutes until wilted. Season with nutmeg.
  7. Serve in warm bowls with the additional cheese sprinkled on top.
Recipe Notes

Halloween Party Foods with Protein to Fuel Ghouls!

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Whether you’re hosting a Halloween bash or just planning to pass out treats, these last-minute Halloween recipes from TheFitFork.com are killer.  Plus, they aren’t packed with sugar – in fact, you can flex your monster muscles even more because they are all a good source of protein thanks to ingredients like nuts, cottage cheese or protein powder. From spooky snacks to hearty mains, these tasty, fit Halloween party food recipes will sustain your energy through all the frightful festivities!

These clever deviled eggs look like little autumn pumpkins, but contain no squash – only eggs, Dijon mustard, salt, pepper and turmeric for the signature orange hue of the season. Low in calories, high in protein – a smart snack for Halloween, Thanksgiving or any fall festival.

Turmeric Deviled Eggs that Look Like Pumpkins: So cute and clever, this protein-packed snack could bring a smile and new life to even the most dead of zombies. High-five for Halloween protein!

Like Chex Mix, but homemade and super addictive! Whip up a big batch of this salty, spicy-sweet snacking treat with your favorite pretzels, crackers and nuts. Use gluten-free or seeds, if needed! Hot Honey Snack Mix is 0erfect for parties, lunch boxes, movie night, road trip munching – plus, it’s as economical as it is delicious!

Hot Honey Snack Mix: This spicy-salty-sweet snack mix will be a hit with all the monsters who love to munch! You can sub in gluten-free pretzels and crackers, depending on your needs. It disappears quick, I’d make double batch for Halloween party food!  

Beef Bone Broth Chili: Warm up your bones with this hearty beef chili that is PACKED with protein thanks to lean ground beef, beef bone broth and kidney beans.

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.

Pumpkin Protein Peanut-Butter Cups: Put a seasonal, sugar-free spin on one of America’s favorite candies, with this easy-peasy recipe that celebrates pumpkin spice – the macros are so nice in this sugar-free Reese’s Cup makeover.

Garlicky Roasted Pumpkin Seeds can be made in the air-fryer or oven and are a quick, easy and economical snack you will love this fall season.

Garlic Roasted Pumpkin Seeds: Easy and economical – I mean, why throw the guts of your Jack o’ Lantern away! Make this tasty, addictive snack in the air-fryer or oven and use garlic salt – or the other seasonings of your choice!

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

 Pumpkin Protein Snicker Doodle Cookies: Capture all the vibes of the fall with these simple snickerdoodle cookies rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center. Protein powder – choose your favorite variety – pumps them up with protein.

Whip up a batch of these amazing autumn-inspired pumpkin spice cookies in under 30 minutes! Lower carb, gluten-free plus, soft, chew and amazing flavorful -- especially with the coffee glaze!

Low Carb Pumpkin Spice Latte Cookies: No protein powder in this sugar-free, gluten-free pumpkin protein cookie, but still boasts about 5.5g protein per pieces. Ahh, and that pumpkin spice latte drizzle is everything!

Pumpkin Streusel Sheet Pan Pancakes (Gluten-free)

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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.

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.
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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
  • ⅛ 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”