As the leaves turn from bright green to golden bronze hues and 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, showcasing some of fall’s best ingredients and flavors, like butternut squash and pumpkin seeds. It will satisfy you while continuing your weight loss efforts.
Roasted Butternut Squash and Chickpea Salad

This Roasted Butternut Squash and Chickpea Salad brings seasonal vibes while bringing fresh, nourishing ingredients to your plate.
“This salad combines the sweetness of butternut squash with the flavor of chickpeas, providing 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 sweet and savory notes of the salad. »
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups baby spinach
- 1 small red onion, chopped
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil for roasting, plus a little for dressing
- 2 tablespoons of balsamic vinegar
- 1 teaspoon garlic powder
- 1 teaspoon of paprika
- salt and pepper, to taste
- ¼ cup pumpkin seeds (optional, for garnish)
- 16 oz. grilled or roasted chicken or diced tofu (optional)
Instructions:
- Preheat the oven to 400°F.
- In a large bowl, combine the cubed chickpeas and butternut squash with the olive oil, garlic powder, paprika, salt and pepper.
- Spread the vegetables on a baking sheet to form a single layer.
- Roast for 25 to 30 minutes until the chickpeas are a little crisp and the squash is tender.
- In a large salad bowl, add the baby spinach and roasted vegetables.
- Add the chopped red onion and feta cheese.
- Dress the salad with additional olive oil and balsamic vinegar.
- Mix everything together until well combined.
- Sprinkle with pumpkin seeds.
The great thing about this fall dinner recipe is that it’s easy to prepare and versatile. You can substitute nuts for the pumpkin seeds or incorporate additional roasted vegetables, like acorn squash or Brussels sprouts, into the mix. This is the perfect healthy recipe to enjoy on a cool 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,” says Smith. “This recipe has all of these components, especially if you add an additional protein source like chicken or tofu, making it a ‘one-stop’ option to incorporate into your weekly meal prep as a lunch or dinner option.”
Additionally, incorporating solid protein sources into your meal, such as chickpeas and/or chicken, along with the dietary fiber in butternut squash, promotes satiety and helps you feel full longer. “Protein foods also support cognitive function and more stable energy levels throughout the day,” adds Smith. “When you feel better, you are definitely more likely to continue changing your habit!” »
Additionally, much of sustainable weight loss actually relies on enjoy your meals. That’s where this great variety of flavors and seasonal vegetables comes in. By hosting a delicious and aesthetically pleasing dinner, you’re more likely to genuinely enjoy eating it without feeling like you’re “on a diet.”
“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 maintain stable blood sugar levels, reduce cravings, and manage your weight effectively,” adds Smith.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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