25 Fall Weight Loss Foods

Pumpkin and spice and everything nice!

If you’re like me, feeling the slightest change in the air prompts you to pull out all of your big, comfy sweaters. Once this happens, I also begin to crave my favorite autumn flavors. Unfortunately, most of those fall treats are loaded with excess sugar and calories. At SkinnyMs, we’ve realized that just because we’re rocking comfortable, over-sized sweaters doesn’t mean that we should let our waistline go! For this reason, we’ve assembled a list of 25 fall weight loss foods that will help you enjoy the flavors of autumn in a healthy way.

This isn’t just a list of snacks. Aside from naming our favorite fall foods, we’ve also included a delicious, healthy recipe that uses each ingredient. This will allow you to enjoy a little autumn at every meal!

25 Fall Weight Loss Foods

1. Pumpkin

pumpkins healthy fall foods

For obvious reasons, the first food on our list of fall weight loss foods is pumpkin. This is one of the most versatile fall foods! Enjoy pumpkin pancakes, pumpkin in your salad, and even pumpkin-spiced chili.

Try: Slow Cooker Pumpkin Chili

2. Acorn Squash

squash is a fall flavor

The second I hear “acorn squash,” visions of pumpkin patches and hay bales dance in my head. This veggie is another one that can be used in any meal, even breakfast.

Try: Egg and Bacon Stuffed Acorn Squash

3. Spaghetti Squash

fall recipes spaghetti squash casserole

For some reason, cold weather makes our bellies beg for warm, hearty meals. The recipe below puts a healthy, low-carb spin on one of our favorite comfort meals!

Try: Italian Spaghetti Squash Casserole

4. Sweet Potato

sweet potato fall flavors

Sweet potatoes aren’t just for side dishes anymore. This superfood is making headlines, not only for its flavor but also because of the nutrients it has to offer! This one definitely qualifies for our list of fall weight loss foods.

Try: Turkey Sweet Potato Stew

5. Mushrooms

Mushrooms may not automatically make you think “fall,” but that’s about to change. This healthy ingredient is often used in the most decadent dishes. The recipe below will have you feeling warm, cozy, and satisfied!

Try: Slow Cooker Creamy Chicken and Mushrooms

6. Brussels Sprouts

Brussels sprouts have grown in popularity over the last few years, and for a good reason! They are extremely high in nutrients and antioxidants, making them an excellent addition to any fall meal. 

Try: Fried Eggs with Mushrooms and Brussels Sprouts

7. Turnips

If you need more Omega-3 fatty acids or fiber in your diet, try adding turnips to you list of fall weight loss foods. The recipe below is one of our favorites!

Try: Slow Cooker Root Vegetable Stew

8. Kale

Ah yes, kale. Who doesn’t love this leafy green? Aside from the fact that it’s one of the healthiest vegetables on the planet, it’s also easy to throw into any stew or casserole. The kids won’t even realize they’re eating it and you’ll know they’re getting the important vitamins and minerals that they need!

Try: Squash and Kale Gratin Casserole

9. Chard

You may not be familiar with it (yet), but chard is another nutrient-dense leafy green. While it may not be as popular as kale, it’s a nutritional power house that deserves another look.

Try: Stovetop Pork Chops with Wilted Chard and Quinoa

10. Cauliflower

Cauliflower isn’t just for boring veggie trays anymore! This vegetable has become quite versatile, which is why it’s one of our favorite fall weight loss foods. You can use it in casseroles, skillets, and even as a pizza crust.

Try: Broccoli and Cauliflower Casserole

11. Carrots

We’re all familiar with this bright orange veggie. You can eat them as is, or throw them into a pan and cook them up with some chicken (as seen below.)

Try: One-Pan Honey Roasted Chicken and Carrots

12. Corn

fall vegetable corn

Nothing says harvest quite like corn. This starchy food can be eaten on the cob as a side dish or baked into your favorite healthy breads and muffins!

Try: Sweet Corn and Kale Muffins

13. Figs

I’ve fallen in love with figs! I enjoy them most when they’re chopped up in a salad, but I’ll take them any way I can have them. They have such a wonderfully unique taste and they’re loaded with soluble fiber.

Try: Fig Jam with Crostini and Goat Cheese

14. Cranberries

Cranberries and turkey go together like peanut butter and jelly. I’m not sure there’s a fruit out there that says fall weight loss foods more than these tasty little berries! While there are hundreds of ways to enjoy them, the turkey, pesto, and cranberry melt below is seriously life changing. See for yourself!

Try: Turkey, Pesto, and Cranberry Melt

15. Pomegranates

This fruit can add incredible flavor to any dish without adding a ton of excess calories! It has also been found to contain dozens of disease-fighting properties!

Try: Slow Cooker Pomegranate Chicken Breast

16. Apples

apples are a healthy fall food

You were probably wondering when this fall favorite was going to pop up on the list of fall weight loss foods. Like we could ever forget apples! An apple a day keeps the doctor away, but it also keeps your taste buds very happy. Breakfast, lunch, dinner, or dessert; throw an apple in it!

Try: Quinoa Apple Breakfast Bowl

17. Pears

Pears make a great autumn snack on their own, but they’re even better when paired with sharp-flavored cheese. Yum, yum, YUM!

Try: Grilled Apples, Pears, and Parmigiano Reggiano Skewers

18. Pumpkin Seeds

Have fun carving your pumpkin, but don’t throw the guts away. Save those seeds and use them in the delicious soup below!

Try our: Carrot Soup with Pumpkin Seeds

19. Pecans

When it comes to pecans, your first thought might be to make a pecan pie (tempting, I know). Remember that we want to keep things healthy! Instead of making a calorie-dense pie, enjoy pecans in a tasty, low-calorie salad instead.

Try: Easy Roasted Beet and Pecan Salad

20. Caramel

caramel healthy fall food

A little caramel will go a long way. This sweet treat will satisfy your sweet tooth without pushing your waistline over the edge.

Try: Vegan Caramel Apple Parfait

21. Chai

Most of us think of a beverage when we hear the word “chai,” but this is one of those fall weight loss foods that is quite versatile. Did you know that you can add it to soup? The recipe below incorporates a few of our favorite autumn flavors.

Try: Pumpkin Hazelnut Chai Soup

22. Sage

This leaf doesn’t just smell good; it offers an incredible flavor as well! Like most of the other foods on the list of fall weight loss foods, it holds several different medical benefits!

Try: Sage Alfredo Sauce with Spaghetti Squash

23. Fall Spices (Cinnamon, Nutmeg, & Turmeric)

fall recipes with fall spices

These really need no explanation. Cinnamon, nutmeg, and turmeric all scream, “It’s getting cold outside!” The possibilities with these spices are endless, but check out a few of these autumn favorites:

24. Oysters

We know what you’re thinking: “Oysters are a fall food? Seriously?” It’s true! They’re at their freshest when autumn rolls around. So, roll up your sleeves and indulge in these interesting, high-protein morsels!

25. Stone Crab

The last food on our list of fall weight loss foods probably seems to appear out of left field. Stone crab season also begins in October! This shellfish is extremely low in calories, loaded with protein (and flavor), and it’s so good for your skin, hair, and nails! 

Try: Corn, Crab, and Poblano Chowder

Which one of these 25 fall weight loss foods were you most surprised to see on our list? Did your favorite autumn flavor make the cut? Let us know in the comment section below!

This post may include affiliate links.

Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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