Who says you need to trade optimal nutrition for flavor with this Roasted Butternut & Chicken Autumn Bowl? Welcome fall with this flavor-packed meal prep option that will keep you full and satisfied with lots of protein and fiber.

For those looking to lose body fat, protein and fiber are two very important meal components. Protein is a complex molecule that takes a long time to break down so it keeps you feeling full longer between meals. Plus, it burns about 1/3 of the calories it contains just in digestion alone! Protein breaks down to amino acids, which strengthen and build the physique you are looking for.

Why high protein and fiber?

Fiber is actually not broken down in the body at all, but since it takes up a lot of space, it activates stretch receptors in the stomach and signals your brain that it’s full, even when you’re eating less to lose weight. Fiber also pulls toxins and sludge out of the digestive tract and helps you stay regular while dieting when constipation is often an issue.

Why are this recipe’s ingredients special?

Move over pumpkin spice! Each ingredient in this is reminiscent of harvest season and together bring about the essence of fall.

High Protein Chicken breast

Chicken breast is the main protein powerhouse of this recipe. It provides a complete amino acid profile, which muscles need to fully recover to gain strength and size after workouts. Remember, more muscle means more calories burned at rest!

Quinoa

This hearty grain provides a nutty, crunchy texture to balance out the soft textures in this recipe. It’s also packed with fiber fo keep you feeling full, plus an extra protein punch! It’s also a great source of magnesium, which can help reduce your risk of developing diabetes if you are prediabetic.

Butternut Squash

Nothing screams fall to me more than butternut squash. Roasting brings out sweet and nutty flavors and gives the squash a to-die-for gummy crust that add so much texture and interest to this dish. Nutritionally, it’s loaded with Vitamin A (eyes), potassium (muscle function) and fiber.

Learn how to prep butternut squash without losing a finger.

Pumpkin Seeds

Aside from their signature crunch and solid pole position of fall flavors, pumpkin seeds are a good source of iron and zinc, which I’ve noticed are often lacking from the standard diet. Antioxidants and Vitamin E may also help reduce inflammation, and magnesium, which can have a calming effect and protect against heart disease.

Dried Cranberries

We often hear about the benefits of cranberry for urinary tract health, and that’s all true! But what I find surprising is how fiber-packed this tiny fruit is. It’s 2 tablespoons per serving in this recipe adds an extra 5 grams of filling fiber to this recipe. Wow! Use the lower sugar options that contain sweeteners but less sugar to save calories or regularly sweetened dried cranberries if you’re not concerned about the extra 50 calories.

Kale

Typically considered a ‘super food’, but generally disliked, kale really shines in this recipe. Don’t be afraid of the 8 cups used in this recipe. It cooks down and any bitterness that might be off-putting is balanced out with the balsamic vinegar and dried cranberries.

Nutritionally speaking, kale is indeed, super! It’s an excellent source of Vitamin C, which is wonderful to boost as we head into cold and flu season. Components of kale can bind cholesterol in the gut and remove it from the body, which may help you maintain a healthier cholesterol profile.

Other compounds found in kale may reduce your risk for cancer, support eye health and weight loss. A word of caution for those on blood thinners like Warfarin. Kale contains Vitamin K1, which also acts as a blood thinner. Check with your doctor before adding kale into your diet.

Prepping this high protein, high fiber meal

I love to use this as a go-to meal prep recipe during fall months (aka, busy season for me!). You’ll see me regularly whip up a batch and store in single-serve containers to grab and go for lunch. I can get a healthy meal between meetings without skipping a beat.

The first time I tried this out, it took me about 90 minutes to complete the recipe start to finish. The key that makes this a great meal-prep recipe is proper coordination and timing. Completing each step individually will take forever.

Instead, make use of bake times for the butternut squash and chicken to prep the rest of your ingredients. This recipe should take no more than 45 minutes to complete. To make the most of this time, consider doubling the recipe and storing leftovers in freezer-friendly bags to pull out later.

Here’s how I completed this in 45 minutes

1. Preheat oven while you cut the butternut squash. Get this tray in first since squash takes the longest to cook.
2. While butternut squash is in the oven, prep your chicken and begin baking when the squash is about halfway done.
3. While squash and chicken are cooking, begin boiling water for the quinoa and cook.
4. Prepare your skillet for cooking the kale and combining ingredients. Begin cooking the kale once the squash and chicken are cooling out of the oven.
5. Chop chicken into bite-size pieces while the kale is simmering and be prepared to combine all of your ingredients once the kale is ready (this also avoids mushy kale!)

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