Autumn Recipes

I love this time of year.  The temperature drops a bit, the air is crisp, the leaves start changing colours and the holiday season is in sight.  The type of food available changes with the seasons too.  Buying food  in season is a lot more nutrient dense and contains high amount of micro nutrient that support the b this time of year.  

Autumn is the season for pumpkin, squash, apples, asparagus and Brussel sprouts.  In this weeks blog I’m going to share some Autumn recipes that I’ve dug up from nutrition coaches and friends.  I’ll also provide a calorie break down and macro split which can help if your tracking or just give you an idea of what your consuming.

OK lets do it!


The first recipe is from a friends Coach Courtney and is a killer breakfast or post workout meal.

Spiced pumpkin Oats

1/2 cup dry oats

1 cup water

1/4 cup pumpkin puree

1/2 medium banana

1 scoop vanilla protein powder


1 tsp cinnamon

1 tsp nutmeg

1 tsp ground ginger

1 tsp vanilla extract

(or buy already made pumpkin spice mix) add 2 tsp


1 tbsp pumpkin seeds

Optional 1/4 cup full fat coconut milk


Mix all ingredients together over a stove and stir until desired consistency.  Sprinkle with pumpkin seeds and coconut milk.  

With coconut milk

  • Cals: 532

  • Protein: 39g

  • Carbs: 49g

  • Fat: 20g

Without coconut milk

  • Cals: 432

  • Protein: 38g

  • Carbs: 47g 

  • Fat: 11g

This is recipe is from The Dolce Diet You can eat this with sweet potato, pumpkin or rice and green veggies.  

Cinnamon Orange Pecan Chicken

Serves: 2

2 skinless, boneless chicken breasts,

each sliced in half lengthwise

4 Tbsp. organic maple syrup

1 cup pecans, crushed

3 Tbsp. grapeseed oil

dash of sea salt

dash of black pepper

3 oranges, 2 sliced into wedges & 1 juiced (if you don’t own a juicer, just squeeze it!)

1 tsp. ground cumin

1/2 tsp. cayenne pepper

1 Tbsp. cinnamon


Trim any fatty parts from chicken breasts.

Place maple syrup in bowl and crushed pecans in another.

Roll chicken in 2 Tbsp. maple syrup and then in the crushed pecans.

Drizzle 3 Tbsp. grape seed oil in pan and turn on medium heat.

Sprinkle chicken with salt and pepper and place in pan.

Drizzle with 1 Tbsp. syrup and press the rest of the pecans from the bowl onto the chicken breasts.

Cook about 4 minutes on each side until cooked through.

In a small pan, add orange juice, 1 Tbsp. syrup, cayenne and cumin.

Cook uncovered about 1-2 minutes until thickened.

Put chicken on serving plates and pour orange mixture over chicken.

Sprinkle with a pinch of cinnamon and serve with orange wedges.

  • Cals: 738

  • Protein: 80g

  • Carbs: 60g

  • Fat: 210g

Autumn wouldn’t be the same without a Pumpkin spiced latte.  This one is delicious, easy to make  and has way less calories than a shop bought one.  

Pumpkin Spiced Latte


1 cup oat or almond milk

1 cup brewed coffee

2 tbsp pumpkin puree

1 tsp. pumpkin pie spice seasoning

optional: 1 tbsp maple syrup


Combine all the ingredients in a blender or cook in a until creamy and smooth.

  • Cals: 263

  • Protein: 5g

  • Carbs: 35g

  • Fat: 12g

Pumpkin Spiced Protein Balls

Makes 10-12 balls


18 pitted dates

1/2 cup almonds

2 scoops protein powder

1/2 cup rolled oats

1/2 tsp pumpkin pie spice


Blend the dates in a food processor until they’re in small pieces. 

Add the remaining ingredients and mix 

Mix until a dough texture forms (add more dates or water if dry)

Scoop out and carefully form into balls. 

Per ball 

  • Cals: 110 

  • Protein: 8g

  • Carbs: 14g

  • Fat: 3g

What’s your favourite autumn recipe?  If you have one then let me know I’m always looking for new recipes.