<< Back

6 Fall Foods That Are Healthier Than You Think

November 08, 2026

Some of the best things about fall happen to be on the dinner table.

And while dishes like chili, creamy soups and roasted potatoes don’t always seem the healthiest, there’s a lot more nutrition in them than you’d expect.

“Some of the most nutritious foods are actually in season during the fall,” says Samantha Oldman, RD, with Hartford HealthCare Medical Group. “When you build meals around ingredients like squash, apples, sweet potatoes and Brussels sprouts, you’re getting plenty of fiber, vitamins and antioxidants along with all those cozy flavors.”

Here are six fall foods that get a dietitian’s stamp of approval.

1. Butternut squash soup

A warm bowl of butternut squash soup is hard to beat on a chilly day. And it happens to be pretty good for you, too.

“Butternut squash is packed with vitamin A, potassium and fiber,” says Oldman. “It also contains antioxidants that support immune function and eye health.

Because squash is naturally creamy when blended, you don’t need much heavy cream to get that rich, smooth texture.

“If you want to add even more nutrition, blend a can of white beans to add fiber and protein. Or try blending one cup of cottage cheese into the soup to add more protein and creaminess without the fat,” suggests Oldman.

And don’t be afraid to experiment with the seasoning.

“Try using garlic, onion, sage, thyme or cinnamon to build flavor naturally,” Oldman adds. “Those make the soup feel indulgent while keeping it nutritious.”

> Related: 7 Easy Swaps to Make Any Soup a Little Healthier

2. Chili

Good news for chili lovers: Your favorite cold-weather dinner already has a lot going for it.

“Chili combines many of the nutrients we encourage people to eat more often,” says Oldman. “Beans provide fiber and plant protein, vegetables add vitamins and lean meats contribute satisfying protein that helps keep you full.”

And there’s no wrong way to make it. Ground turkey, chicken, extra beans or whatever vegetables you have sitting in your fridge can go right in the pot.

“Really any vegetable you have at home can be easily added to a chili. Think of it as a ‘kitchen sink’ type of soup!” says Oldman.

And if you usually top your chili with sour cream, try plain nonfat Greek yogurt instead. You’ll get a similar tangy flavor with some extra protein.

> Related: 3 Reasons to Eat More Sweet Potatoes

3. Roasted sweet potatoes

Sweet potatoes don’t need marshmallows, brown sugar or a casserole dish to taste good.

“Sweet potatoes are an excellent source of fiber, vitamin A and potassium,” says Oldman. “They’re also a complex carbohydrate, which provides more sustained energy than highly refined starches.”

Roasting sweet potatoes with your favorite spices is one of Oldman’s favorite ways to enjoy themn.

“A drizzle of olive oil and a few spices like cinnamon, paprika or rosemary are often all you need,” Oldman adds. “Simple preparation allows the natural flavor to shine.”

4. Apples with nut butter

Apple pie isn’t the only way to enjoy one of fall’s best fruits.

For an everyday snack, Oldman recommends slicing up a fresh apple and pairing it with peanut or almond butter.

“Apples provide fiber, while nut butters contribute healthy fats and protein,” says Oldman.

The combination also makes the snack more filling than eating an apple on its own.

“When snacks include both carbohydrates and protein, they tend to support steadier energy levels,” Oldman adds.

> Related: 7 Healthier Football Snacks You’ll Actually Want to Eat

5. Roasted Brussels sprouts

If your only experience with Brussels sprouts involves the soggy, boiled version you ate as a kid, you’re overdue for another try.

“Roasting brings out the natural sweetness of vegetables while preserving many of their nutrients,” says Oldman. “Brussels sprouts are rich in fiber, vitamin C and compounds that support overall health.”

You don’t need to cover them in bacon or sauce to make them taste good either.

“The cooking method is key here,” Oldman adds. “A little olive oil and roasting or air-frying at high heat creates caramelization that completely changes the flavor.”

> Related: You Might Not Actually Hate These 5 Healthy Foods

6. Pumpkin chili or pumpkin soup

Pumpkin deserves a spot on your dinner menu, not just in your Thanksgiving pie.

Adding plain pumpkin puree to chili, soup or stew is an easy way to make the dish thicker and creamier while adding some extra nutrition.

“Pumpkin is rich in vitamin A and fiber while being relatively low in calories,” says Oldman. “It blends well into savory dishes and helps create a thicker texture.”

Just pay attention to which can you’re grabbing at the grocery store.

“Choose plain pumpkin puree instead of pumpkin pie filling, which contains added sugar and spices,” Oldman adds. “It’s a simple distinction that makes a big nutritional difference. For depth of flavor, try adding cinnamon or cocoa powder instead.”

> Related: How to Turn Leftovers Into a Completely New Meal

You don’t have to give up your fall faves to eat healthier

There’s no reason to cross your favorite fall meals off the menu just because you’re trying to eat healthier.

As Oldman points out, many seasonal ingredients are already nutritious. And when you’re making something a little richer, small changes to the recipe can make a difference without sacrificing the foods you enjoy.

“Stop thinking of comfort food as something to feel guilty about, and start thinking of ways to fit it into a balanced diet,” says Oldman. “When meals include vegetables, lean protein, healthy fats and fiber, they can absolutely be both comforting and nutritious.”