September 29, 2023 4 min read

Fall is here ... and we're excited! Cooler weather, football season, and of course ... some delicious food! 

And you don't have to sacrifice your fitness goals to enjoy some delicious fall meals...

So here's 4 of our favorite easy & diet-friendly fall recipes:

Pumpkin Spice Protein Donuts

Protein Donuts:
1/4 Cup All-Purpose Flour
1 Scoop Level-1 Pumpkin Spice Latte Protein Powder
3/8 Cup Liquid Egg Whites or Two Whole Egg Whites
1/2 Cup Canned Pumpkin
1 Tablespoon Unsweetened Apple Sauce or an Extra 1-2 Tbsp Canned Pumpkin
1 Tablespoon Stevia or 0-Cal Sweetener
1 Teaspoon Baking Powder
1-2 Teaspoons Pumpkin Pie Spice

Protein Frosting/Glaze:
2 oz Fat-Free Cream Cheese Room Temp or Softened
1/4 C Fat-Free Evaporated Milk
1 Scoop Level-1 Pumpkin Spice Latte Protein Powder

1. Preheat oven to 350 degrees F and spray a 6-donut pan with low-cal cooking spray.
2. Mix all donut ingredients together in a large bowl until smooth. (Depending on the consistency of your protein powder, you may not need the additional applesauce or pumpkin. If your donut batter is too thick, add as needed.)
3. Spoon the donut batter into the donut pan.
4. Bake for 15 minutes.
5. While your donuts are in the oven, make your frosting by mixing the cream cheese, evaporated milk, and protein powder together. If your cream cheese is not room temp, you can microwave it for 10-15 seconds. Allow donuts to cool slightly before removing from the pan. Frost and enjoy!

Nutrition Facts:
Calories: 100 (per donut)
Protein- 12.5g
Carbs- 9g
Fat- 2g

Caramel Apple Protein Mug Cake

2 Tablespoon Graham Cracker Crumbles
3/4 scoop Element Vanilla Frost Protein Powder
1/3 Cup Sugar-Free Apple Pie Filling
1/4 Cup Unsweetened Apple Sauce
1 Tablespoon Sugar-Free Caramel Syrup

1. Mix ingredients in a bowl and microwave for 75-90 seconds. (Using your mixing utensil or a knife, you’ll probably want to cut the apple slices in the pie filling in half.)
2. Depending on the size of your bowl, you may have to finish the last 15-20 seconds in 5-second intervals to avoid overflow. The center should still be slightly moist but cooked.
3. If your cake sticks to the bowl, you may try mixing the cake in a bowl and transferring the batter to a separate bowl you’ve sprayed with nonstick cooking spray before going in the microwave. Top with a bit more caramel syrup, low-calorie ice cream, fat-free whipped topping, or other toppings of your choice.

Nutrition Facts:
Calories: 180
Protein- 18g
Carbs- 16g
Fat- 5g

1- Step Buffalo Chicken Chili

1 lb. Boneless, Skinless Chicken Breast
1 (15 ounce) Can No-Salt-Added Black beans, Rinsed
1 (15 ounce) Can No-Salt-Added Chickpeas, Rinsed
1 (15 ounce) Can No-Salt-Added Diced Tomatoes
1 (15 ounce) Can Unsalted Tomato Sauce
1/2 Medium Onion, Finely Chopped
1 Cup Unsalted Chicken Broth
1/3 Cup Buffalo sauce
2 Tablespoons Extra-Virgin Olive Oil
1/2 Teaspoon Dried Oregano
1/4 Teaspoon Garlic Powder
1/4 Cup Crumbled Blue cheese
1/4 Cup Sour Cream (Optional)

1. Combine chicken, beans, chickpeas, tomatoes, tomato sauce, onion, broth, Buffalo sauce, oil, oregano and garlic powder in a 5- to 6-quart slow cooker/crockpot. Cover and cook on High for 4 hours. Remove the chicken and place on a cutting board. Let cool slightly; roughly shred with two forks and return to the slow cooker. Stir in blue cheese and sour cream, if using.

Nutrition Facts:
Calories: 319 (per 1 1/2 cup)
Protein- 25g
Carbs- 34g
Fat- 9g

Chicken Tater Tot Casserole

1.5 lbs. Chicken Breast Boneless, Skinless
16 oz. Nonfat 0% Greek Yogurt
1 Can Cream of Chicken Soup 10.5 oz.
2 Tablespoon Dry Ranch Seasoning
1/2 Teaspoon Dried Dill
1/2 Teaspoon Garlic Powder
1/2 Teaspoon Onion Powder
1 Cup Shredded Cheddar Cheese
4 Servings Frozen Tater Tots
Salt and Pepper

Extra Toppings:
4 Pieces Bacon Cooked and Chopped
2 Green Onions Chopped

For the chicken
1. Cover the chicken in water in a pot and bring to a boil. Cook medium high, so that the water doesn't overflow, for approximately 20 minutes until the chicken is cooked through. 2. Shred with forks.

For the casserole:
1. While the chicken boils, pre heat the oven to 350 degrees Fahrenheit.
2. In a large bowl combine greek yogurt, cream of chicken soup, cheddar cheese, ranch seasoning, dried dill, garlic powder, onion powder, salt and pepper. Mix together well to combine.
3. Add the shredded chicken to the mixture and combine. Lastly, fold in the frozen tater tots. Optional you can save some tater tots to put on the top or add additional if desired.
4. Bake in the oven for 50 minutes until your cracked out tater tot casserole is hot and bubbling. If you put tater tots on top you’ll want to be sure they’re golden brown.
While the casserole bakes cook your bacon and crumble. Remove the casserole from the oven and top with crumbled bacon and chopped green onions. Serve and enjoy!

Nutrition Facts:
Calories: 400 (per 290g serving)
Protein- 41g
Carbs- 20g
Fat- 18g

And remember that if you struggle with recipes for your meal plan, or struggle with anything health & fitness related ... we're always here to help! Just drop into your local Supplement Superstores location, and we'll make sure you're set up for success! 

These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Personal Trainer & Sports Nutrition Specialist.