25 Fall Favorites Recipe Collection

My fall favorites recipe collection has been released!

Fall is the perfect time to nourish your body with this collection of 25 recipes specifically selected for perimenopause and menopause. You'll find protein-packed breakfasts, warming soups, hearty main dishes, and the indulgent fall treats that prove healthy eating doesn't have to be boring. Below is a preview of what';s inside.

Want all 25 recipes in one downloadable PDF? Get it HERE!

No Bake Apple Cinnamon Bites

Dairy Free | Egg Free | Gluten Free | Vegetarian

84 Calories | 4g Fat | 10g Carbs | 2g Protein | 2g Fiber

15 Minutes | 14 Servings

Warm cinnamon-spiced oats studded with tiny apple pieces, rolled into perfectly pop-in-your-mouth bites. These no-bake treats deliver the cozy flavors of apple pie without turning on your oven. Perfect when energy is running low or you just can't face another hot kitchen. These come together in 15 minutes with basic pantry staples. Toss them in the freezer and you've got grab-and-go fuel for three whole months.

Creamy Apple Pie Smoothie

Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian

358 Calories | 13g Fat | 52g Carbs | 16g Protein | 11g Fiber

5 Minutes | 1 Serving

This smoothie tastes like apple pie in a glass but delivers 16g of protein and 11g of fiber. The combination of fresh apple, frozen banana, and warming cinnamon creates a thick, creamy texture that actually keeps you full. It comes together in your blender in under 5 minutes, which is perfect when your brain isn't fully awake yet or you need something substantial fast.

Apple Pie Cashew Cheesecake Cups

Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian

290 Calories | 17g Fat | 31g Carbs | 5g Protein | 3g Fiber

2 hours 30 Minutes | 9 Servings

These individual cheesecake cups deliver that creamy, rich dessert experience without dairy. The oat crust gets crispy in the oven while the cashew filling sets up silky smooth. Fresh apple pieces on top add that perfect bite of tartness. They look fancy enough for company but are simple enough to make when you just want something special.

Apple Cinnamon Cookies

Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan | Vegetarian

113 Calories | 3g Fat | 21g Carbs | 1g Protein | 3g Fiber

1 hour | 14 Servings

Soft, cake-like cookies packed with fresh grated apple and warm cinnamon. These are naturally gluten-free and sweetened primarily with applesauce and a touch of maple syrup. They're the kind of cookie you can feel good about eating for breakfast, and they’ll fill your kitchen with that cozy fall bakery smell.

Turmeric Ginger Miso Soup

Dairy Free | Egg Free | Gluten Free | Keto | Nut Free | Vegan | Vegetarian

136 Calories | 6g Fat | 10g Carbs | 13g Protein | 3g Fiber

20 Minutes | 4 Servings

Warm, savory, and deeply comforting, this miso soup gets a boost from fresh ginger and golden turmeric. It's light enough not to weigh you down but substantial enough to actually satisfy. The tofu adds protein without heaviness, and those thin nori strips dissolve into silky umami goodness. Ready in 20 minutes when you need something warm and nourishing fast.

Slow Cooker Butternut Squash & Ginger Soup

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo | Vegan | Vegetarian

114 Calories | 1g Fat | 29g Carbs | 3g Protein | 5g Fiber

4 hours | 5 Servings

This is the definition of set it and forget it. Throw everything in your slow cooker in the morning, and by afternoon your kitchen smells amazing and dinner is done. The butternut squash turns silky and sweet, the ginger adds warmth without heat, and the curry powder brings just enough complexity to keep things interesting. Perfect for those days when you have zero energy or desire to stand over a hot stove.

Creamy Butternut Tofu Soup

Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan | Vegetarian

110 Calories | 6g Fat | 10g Carbs | 6g Protein | 3g Fiber

25 Minutes | 8 Servings

Velvety smooth and subtly spiced, this soup gets its creaminess from silken tofu instead of heavy cream. The butternut squash adds natural sweetness, while warming spices like cinnamon, curry, and nutmeg create layers of flavor. Ready in 25 minutes, but it tastes like it simmered all day. Perfect when you want comfort food that doesn't require much effort.

Three Sisters Soup

Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan | Vegetarian

323 Calories | 8g Fat | 56g Carbs | 11g Protein | 15g Fiber

30 Minutes | 2 Servings

This traditional Native American combination of corn, beans, and squash creates a hearty, satisfying soup that's basically a complete meal in a bowl. The butternut squash gets tender and sweet, the beans add protein and creaminess, and the corn brings little bursts of sunshine. It's the kind of soup that sticks to your ribs without weighing you down.

Butternut Squash Grilled Cheese

Egg Free | Nut Free | Vegetarian

700 Calories | 36g Fat | 68g Carbs | 24g Protein | 6g Fiber

30 Minutes | 1 Serving

This is not your average grilled cheese. Thin-sliced butternut squash gets roasted until tender and caramelized, then layered with sharp cheddar and crispy fried sage between buttery sourdough. It's sophisticated comfort food that happens to be absolutely delicious.

Pumpkin Spice Fruit Salad

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo | Vegan | Vegetarian

146 Calories | 0g Fat | 38g Carbs | 1g Protein | 5g Fiber

15 Minutes | 4 Servings

Fresh fruit gets a fall makeover with a maple-pumpkin spice dressing that's simple but transformative. Crisp apples, juicy pears, and sweet grapes all get coated in warming spices that make them taste like autumn. It's light, refreshing, and naturally sweet without being cloying. Perfect when you want something fresh but seasonal.

Gingerbread Oatmeal

Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan | Vegetarian

542 Calories | 30g Fat | 57g Carbs | 14g Protein | 9g Fiber

15 Minutes | 1 Serving

This isn't boring oatmeal. Rich, warming spices like pumpkin pie spice and allspice combine with blackstrap molasses to create that deep gingerbread flavor. Topped with cashew butter and pecans, it's creamy, crunchy, and totally satisfying. The kind of breakfast that gets out of bed, even on cold mornings.

Pumpkin Spice Smoothie

Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian

479 Calories | 30g Fat | 41g Carbs | 19g Protein | 8g Fiber

10 Minutes | 2 Servings

Everything you love about pumpkin spice lattes without the coffee shop line or sugar crash. Pure pumpkin puree gets blended with warming spices, creamy almond butter, and protein-packed hemp seeds. It's thick, satisfying, and tastes like fall in a glass. Perfect for busy mornings.

Protein Pumpkin Oatmeal

Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian

365 Calories | 13g Fat | 49g Carbs | 17g Protein | 8g Fiber

10 Minutes | 1 Serving

Creamy pumpkin puree gets stirred into hearty oats along with vanilla protein powder and warm pumpkin pie spice. It's like eating pumpkin pie for breakfast but actually getting 17g of protein and 8g of fiber. The pecans on top add crunch and richness. Ready in 10 minutes when you need something warm and filling fast.

Pressure Cooker Apple & Yogurt Stuffed Sweet Potatoes

Egg Free | Gluten Free | Vegetarian

262 Calories | 11g Fat | 34g Carbs | 10g Protein | 6g Fiber

30 Minutes | 4 Servings

The pressure cooker makes perfectly fluffy sweet potatoes in 15 minutes, then you stuff them with creamy yogurt spiked with chia seeds, spiced almond butter, and fresh chopped apples. It's sweet, savory, creamy, and crunchy all at once. It feels special but requires minimal hands-on time.

Sheet Pan Cassava Pumpkin Pancakes

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

397 Calories | 9g Fat | 73g Carbs | 8g Protein | 4g Fiber

45 Minutes | 3 Servings

All the flavor of pumpkin pancakes without standing at the stove flipping individual ones. These bake on a sheet pan in the oven while you drink your coffee. They're naturally gluten free, dairy free, and have that perfect cake-like texture. Drizzle with maple syrup and you've got breakfast for three without the hassle.

Chicken, Sweet Potato & Cauliflower Rice Bowl

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

605 Calories | 37g Fat | 37g Carbs | 31g Protein | 10g Fiber

35 Minutes | 2 Servings

Crispy roasted sweet potatoes, seasoned chicken breast, sautéed cauliflower rice, fresh greens, tangy sauerkraut, and creamy avocado all piled into one satisfying bowl. It's the kind of meal that looks like a lot of work but it actually comes together pretty easily. Everything gets seasoned with Italian herbs and finished with bright lemon juice.

Sweet Potato & Tofu Tacos

Dairy Free | Egg Free | Gluten Free | Nut Free | Vegan | Vegetarian

494 Calories | 25g Fat | 46g Carbs | 26g Protein | 9g Fiber

40 Minutes | 4 Servings

Crispy, savory tofu crumbles and tender roasted sweet potato cubes get piled into warm corn tortillas with creamy guacamole. The tofu is marinated in tamari and nutritional yeast for serious umami flavor. These are the kind of tacos that make you forget you're eating tofu. Satisfying, filling, and actually delicious.

Sheet Pan Chicken, Sweet Potato & Broccoli

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

313 Calories | 11g Fat | 19g Carbs | 35g Protein | 4g Fiber

35 Minutes | 2 Servings

Everything cooks together on one pan. Slice your chicken, cube your sweet potato, chop your broccoli, toss it all with olive oil and oregano, roast for 20-25 minutes, and dinner is done. The chicken stays juicy, the sweet potatoes get tender and caramelized, and the broccoli gets those crispy edges. Minimal dishes, maximum flavor.

Creamy Squash & Sweet Potato Chickpea Pasta

Dairy Free | Egg Free | Gluten Free | Vegan | Vegetarian

328 Calories | 11g Fat | 46g Carbs | 19g Protein | 11g Fiber

45 Minutes | 4 Servings

Roasted butternut squash and sweet potato get blended into a silky sauce with cashew milk and nutritional yeast. It coats chickpea pasta creating this rich, creamy sauce that tastes way more decadent than it actually is. No dairy needed, just vegetables doing their magic. It's comfort food that happens to be packed with nutrients.

Chicken & Apple Sausage Patties

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

124 Calories | 8g Fat | 3g Carbs | 10g Protein | 1g Fiber

30 Minutes | 8 Servings

Homemade breakfast sausage with the perfect sweet-savory balance. Finely chopped apples and warm spices like sage and cinnamon transform ground chicken into something special. They're way better than store-bought and you know exactly what's in them. Freeze a batch and you've got high protein breakfasts for weeks.

One Pan Sausage with Parsnips & Apples

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

516 Calories | 36g Fat | 33g Carbs | 16g Protein | 6g Fiber

25 Minutes | 4 Servings

Sweet parsnips and tart apples roast alongside sliced sausage, creating this perfect sweet-savory combination that's deeply satisfying. The vegetables caramelize, the sausage gets crispy, and the apples soften just enough while keeping some texture. A squeeze of lemon at the end brightens the whole thing. One pan, minimal cleanup, maximum flavor.

Acorn Squash & Sausage Hash

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

352 Calories | 24g Fat | 23g Carbs | 13g Protein | 4g Fiber

30 Minutes | 4 Servings

This hearty hash combines sweet acorn squash, savory sausage, earthy mushrooms, and nutrient-dense kale, all finished with a sprinkle of nutritional yeast for that umami boost. Fresh apple pieces add little bursts of sweetness and crunch. It's the kind of one-pan meal that works for breakfast, lunch, or dinner.

Apple & Brie Grilled Cheese Sandwich

Egg Free | Nut Free | Vegetarian

528 Calories | 25g Fat | 53g Carbs | 23g Protein | 7g Fiber

10 Minutes | 1 Serving

This is grilled cheese for adults. Creamy brie, thinly sliced apple, and sweet fig jam pressed between buttery whole grain bread and grilled until golden and melty. The combination of rich cheese, tart apple, and jammy sweetness is literally perfect. It's the sandwich you make when you want to feel a little fancy without putting in much effort.

Turkey, Bacon & Spinach Meatballs

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

160 Calories | 9g Fat | 8g Carbs | 13g Protein | 2g Fiber

45 Minutes | 8 Servings

These aren't your standard meatballs. Finely chopped bacon, baby spinach, and fresh rosemary get mixed into extra lean ground turkey along with grated sweet potato and apple. They're savory, slightly sweet, and packed with hidden vegetables. Perfect for meal prep because they freeze beautifully and reheat like a dream.

Pork Chops with Sauerkraut & Apple

Dairy Free | Egg Free | Gluten Free | Nut Free | Paleo

420 Calories | 22g Fat | 16g Carbs | 39g Protein | 5g Fiber

1 hour 15 Minutes | 5 Servings

This is old-school comfort food done right. Thick pork chops get seared then braised on top of sauerkraut, apples, and onions until everything becomes tender and the flavors meld together. The sauerkraut gets mellow and sweet, the apples practically dissolve into the mixture, and the pork stays incredibly juicy. It's the kind of meal your grandma used to make.

Ready to cook your way through fall?

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