15 Healthy Fall Recipes for Balanced Blood Sugar Levels

Pictured: an outdoor wooden picnic table close up with a table runner and lanterns for fall.

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One of the things I love most about fall is the amazing flavors in healthy fall recipes. The pumpkin, of course. But also crisp apples, warm cinnamon, toasted nuts, juicy pears, and delicious maple.

I could honestly eat these ingredients the whole year through. But when the weather gets a bit chilly, I crave them even more.

15 Healthy Fall Recipes for Balanced Blood Sugar

What Makes a Healthy Fall Recipe?

I’ve been on the search lately to find some of these flavors in recipes that include healthy fats, carbs with good fiber, and lean protein — the trifecta that helps to stabilize blood sugar levels and avoid a spike with eating.

I’m excited to share with you a collection of 15 recipes for fall meals you can try this season — for breakfast, lunch, and dinner options.


Let’s start the day right, shall we? How about these first three delicious breakfast recipe choices.


Apples and cinnamon are one of my favorite fall flavor combinations. And these apple pancakes with oats are packed with goodness — fiber from the apples and oats, protein from the oats and nuts and yogurt.

Friend, this one is a win on the list healthy fall recipes for breakfast. Scramble up some eggs for protein, and you’re set for the morning. Or have it as “breakfast for dinner” like we do so often. Either way, it will be dee-lish.

Apple Pancakes for a Healthy Fall Recipe for Breakfast

Apple Pancakes with Oats by Beauty Bites


One of my other favorite fall flavors is pumpkin. I’m a sucker for pumpkin cakes, pumpkin bars, pumpkin breads… you name it. Pumpkin cheesecake? Yes, ma’am! And these pumpkin muffins with chocolate chips look absolutely delicious, don’t they?

This recipe makes nine muffins. At only 80 calories each, you might want to save one as a snack! This muffin recipe offers using any type of milk you like, and oat flour which helps with a lower carb count and additional fiber.

pumpkin muffins for a healthy fall recipe for breakfast

Pumpkin Muffins by Chocolate Covered Katie


This triple berry oatmeal bake recipe is a favorite of mine on my list of healthy fall recipes. Sometimes I struggle with oatmeal in warmer weather. But when fall rolls around, I can make this ahead the night before, and pop it in the oven for a cozy, warm (and delicious!) breakfast in the morning.

The combination of oats and berries and almonds give it great nutrition, and a crunchy-but-creamy oatmeal texture. And that teaspoon of cinnamon really makes a difference. Whip up some eggs or serve with yogurt for a yummy fall breakfast.

Diabetic-Friendly Berry Oatmeal Bake

Triple Berry Oatmeal Bake by Devotions on Diabetes


Depending on the temperature as fall fluctuates so much, I am typically either in the mood for soup or a salad for lunch during this season. And I’ve got some really good blood sugar friendly choices to share with you here.

4. Black Bean Tortilla Soup

On a chilly fall day, there’s nothing like a warm bowl of soup. And with this one, you can add a little extra spice to heat things up if you like!

This black bean tortilla soup recipe boasts amazing fiber and protein content, which you’ll have with these nutritious ingredients. And that avocado on top is prime healthy fat. A great fiber-fat-protein blood sugar stabilizing meal for sure. Serve it up for dinner!

Black Bean Tortilla Soup as a Healthy Fall Recipe for Lunch

Black Bean Tortilla Soup by the Minimalist Baker


For a warmer fall day, I personally prefer a salad for lunch. And this one is a super tasty combination of ingredients! I’m all about pears in the fall, and I love that they are such an excellent source of fiber in this shaved brussels and pear salad recipe. And the pumpkin seeds here provide fiber as well, in addition to some protein, too. Want to add more protein? Try some shredded chicken or a hard boiled egg.

I personally think that using shaved brussels sprouts as “lettuce” is genius. Looking for a crunchy bite in a healthy fall recipe for lunch? This one is diabetes friendly for sure.

Brussels and Pear Salad for a Healthy Fall Recipe for Lunch

Shaved Brussels and Pear Salad with Manchego by Dishing Out Health

6. Chicken and Barley Soup

I had to include this in my list of healthy fall recipes because this picture alone makes me want to go make it right now. Who doesn’t love homemade chicken soup? It’s just such a comfort food. This one is a low calorie soup that will also fill you up with good balanced nutrition.

Made with barley and chicken, this soup is packed with protein! And with barley being a whole grain, that’s a win for a more stable blood sugar level too.

Chicken Barley Soup for a Healthy Fall Recipe for Lunch

Homemade Chicken Barley Soup by Clean Healthy Meals

7. Chipotle Pumpkin Chili

I love a good twist on a classic chili recipe, and here’s one with fall written all over it: chipotle pumpkin chili. This particular recipe is full of fiber and protein from two types of beans and half a pound of low fat ground turkey.

And I appreciate the inclusion of some fruits and vegetables too — zucchini, tomato, and red bell pepper — to help round out the flavor and texture.

Chipotle Pumpkin Chili for a Healthy Fall Recipe for Lunch

Chipotle Pumpkin Chili by Rachael Hartley Nutrition

8. Autumn Harvest Salad with Apples and Pears

This recipe is a personal favorite of mine on my list of healthy fall recipes. Every fall I look forward to enjoying this salad for lunches throughout the week.

Like I mentioned before, I dearly love pears, and a combination of textures and flavors. This salad has all of that and more — including an easy homemade dressing that takes it over the top!

autumn harvest salad recipe with apples and pears

Autumn Harvest Salad with Apples and Pears by Devotions on Diabetes


I feel like you can’t go wrong with a classic soup as a healthy fall recipe for lunch. This one in particular is pretty low in calories, but definitely high in protein and fiber. And you could swap the traditional pasta for a whole grain option to make it even more diabetic friendly.

In under an hour, your house will be smelling amazing and you will be enjoying this healthy soup for lunch.

Classic Minestrone Soup as a Healthy Fall Recipe for Lunch

Classic Minestrone Soup by Ambitious Kitchen


Do you say “supper” or do you say “dinner” when you refer to the meal you eat in the evening? There’s seems to be some debate on that, and I think it’s a regional thing. My husband’s family is from the north and they say “supper” for the evening meal. They call their noontime meal “dinner” and it always confuses this midwest girl.

Regardless, we need healthy and balanced nutrition in our evening meal, no matter what we call it, so our blood sugar levels will be nice and steady going into bedtime. Here are several solid options.

10. Ground Chicken Stuffed Bell Peppers

Here’s another recipe you could add some additional heat to if you like: ground chicken stuffed bell peppers. This recipe is a Mexican take on a classic stuffed bell pepper, and without rice it’s pretty low carb.

This colorful and flavorful recipe packs a ton of protein per serving. And you could cut some of the fat and calories by leaving out the sour cream (or subbing in greek yogurt instead).

Ground Chicken Stuffed Bell Peppers for a Healthy Fall Dinner

Ground Chicken Stuffed Bell Peppers by Sailor Bailey

11. Harvest Sheet Pan Dinner

A sheet pan dinner is always a win because everything is cooked together on one pan to wash. And I’m all for that! Nutty pecans, smooth butternut squash, and crunchy broccoli and brussels sprouts make it a super delicious choice in this list of healthy fall recipes.

This particular dinner is a wonderful combination of flavors and nutrition. This chicken apple sausage is a healthier alternative to traditional sausage, so that’s the first win. I’m a big fan of substitution. Then the fiber from the broccoli and brussels sprouts is key. The protein is good with the chicken and nuts. It’s gets a gold star in my book!

Harvest Sheet Pan Dinner as a Healthy Fall Recipe

Harvest Sheet Pan Dinner by Two Pink Peonies

12. Pork Chops with Apples and Onions

This combination of ingredients is like peanut butter and jelly to me. They were absolutely made to be eaten together. And pork chops and apples just scream fall meal to me.

This one-pan dish gets most of its carbs from the apples, which also give good fiber to help blood sugars. Cooking in just 30 minutes, this should be in your fall meal rotation for sure.

Pork Chops with Apples and Onions as a Healthy Fall Recipe for Dinner

Pork Chops with Apples and Onions by Nourish and Fete

13. Sundried Tomato, Spinach, and Cheese Stuffed Chicken

First of all, stuff anything with tomato, spinach, and cheese, and I’m there for it. But this gorgeous chicken even looks exquisite in this cast iron skillet!

You’ll need to calculate your own carbs and such for this recipe because this website doesn’t provide it, but it’s definitely low carb. The majority of the carbs will come from the sundried tomatoes. If you’re not a tomato fan, feel free to substitute in some roasted red pepper instead.

Sundried Tomato, Spinach, and Cheese Stuffed Chicken as a Healthy Fall Recipe for Dinner

Sundried Tomato, Spinach, and Cheese Stuffed Chicken by Yammie’s Noshery

14. Healthy Whole Grain Pasta

People with diabetes are sometimes told that pasta is a big “no no” for them. But I don’t buy it. Eaten in moderation, and cooked with wholesome ingredients, people with diabetes can absolutely enjoy pasta. It’s the ultimate comfort food — it can’t be excluded from the healthy fall recipes list!

This recipe takes delicious whole grain penne noodles and a quick and easy homemade meat sauce and transforms them into a super comforting meal that’s helpful for stabilizing blood sugar levels. And it’s delicious!

whole grain pasta for diabetics

Healthy Whole Grain Pasta for Diabetics by Devotions on Diabetes

15. Harvest Chicken Casserole

Casseroles are another type of recipe that has a bad reputation in the diabetes community. I get it. If you didn’t make it, you don’t know what’s in it, and you can only guess that it’s filled with simple carbs and unhealthy fats. But with the right ingredients, it can work!

In this harvest chicken casserole recipe, most of the carbs come from the tart dried cranberries and delicious sweet potato. But it’s balanced out with other fibrous veggies and proteins, and topped with crunchy pumpkin seeds. What yummy flavor combinations!

Harvest Chicken Casserole as a Healthy Fall Recipe for Dinner

Harvest Chicken Casserole by Healthy Fitness Meals

Enjoy these Healthy Fall Recipes

There’s so much variety in these recipes that hopefully you’ve found a few you’d like to try. And hopefully this solves the question of “what’s for dinner tonight?” We hear that in our house pretty much every day. And now maybe we have some new delicious and nutritious answers.


NOTE: I am not a certified nutritionist or registered dietician. Nothing here should be taken as professional medical advice. Any nutritional information provided should be used as a general guideline and estimate only. For the most accurate information, please calculate based on the specific ingredients and brands you use, as well as any changes you make to the recipe.


15 Healthy Fall Recipes for Balanced Blood Sugar

More Recipes to Enjoy

Hearty Italian Ground Turkey Soup with Vegetables
Low Carb Gluten Free Chicken Chili. Pictured: a bowl of chili with cheese and green onion and crackers with cornbread muffins on the side.
Diabetic Friendly Fall Harvest Pancakes pinterest image

COUNT CARBS and Nutrition Facts EASILY

Looking for a way to count your carbs, fat, fiber, and protein easily? Look no further… 

I love how this template makes counting nutrition facts SO easy. You literally list the total grams from each ingredient, total it at the bottom, and divide by the number of servings. Voila! 

This recipe template walks you through every step. And you can keep it for future reference. Just calculate it once and you’re done!

Check my Etsy store for an instant download that includes a cover page, section header pages for different kinds of recipes, section tabs, and this recipe template.

Diabetic Recipe Template with Carb Counting and Nutrition Facts

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Kaycee - Devotions on Diabetes


Welcome to my Devotions on Diabetes website! Thanks for stopping by. I've lived with diabetes for 30+ years. And I'm here to provide you with a heaping helping of encouragement while you deal with diabetes and navigate this chronic illness with God by your side.

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