9 Fall High Protein Low Carb Dinner Ideas for the Cold Season

When the leaves start changing and that crisp chill hits the air, my cravings shift instantly. I stop wanting light summer salads and start dreaming about heavy, comforting bowls of pasta and potato-laden stews. The challenge, of course, is that those traditional “comfort foods” usually send my carb intake through the roof and leave me feeling sluggish.

Over the years, I’ve learned that you don’t have to sacrifice that cozy, warming feeling just to stay on track with your health goals. By swapping out starchy fillers for nutrient-dense vegetables and focusing on high-quality proteins, we can create meals that are just as satisfying but much better for our energy levels.

These nine recipes are my personal go-to dinners for the cold season. They maximize seasonal produce—think Brussels sprouts, cauliflower, and dark leafy greens—while delivering the protein punch you need to stay full.

1. Hearty No-Bean Turkey and Pumpkin Chili

This is arguably my favorite fall recipe. Pumpkin isn’t just for lattes; it adds an incredible creaminess to chili without the need for flour or cornstarch. By skipping the beans and doubling down on the turkey, we keep the carbs low and the protein high.

Ingredients

• 2 lbs ground turkey (93% lean)
• 1 can (15 oz) pure pumpkin puree
• 1 can (14.5 oz) diced tomatoes (undrained)
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cups beef bone broth
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. In a large pot, brown the ground turkey over medium-high heat until cooked through. Drain any excess liquid if necessary.
2. Add the chopped onion and bell pepper. Sauté for about 5 minutes until the vegetables soften.
3. Stir in the chili powder, cumin, and smoked paprika. Let the spices toast for 1 minute until fragrant.
4. Pour in the pumpkin puree, diced tomatoes, and beef broth. Stir well to combine.
5. Bring to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes to let the flavors meld.
6. Season with salt and pepper before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	320
Protein	35g
Net Carbs	9g
Fat	14g

2. Garlic Butter Steak Skillet with Roasted Brussels Sprouts

There is nothing quite as simple or elegant as a good steak skillet. Brussels sprouts are at their peak in late autumn, and roasting them in the same pan with beef fat gives them a nutty, savory flavor that even picky eaters enjoy.

Ingredients

• 2 New York strip steaks (approx. 8 oz each)
• 1 lb Brussels sprouts, trimmed and halved
• 4 tbsp butter, divided
• 4 cloves garlic, minced
• 1 tbsp fresh thyme
• Olive oil
• Salt and black pepper

Instructions

1. Season steaks generously with salt and pepper.
2. Heat a large cast-iron skillet over high heat with a drizzle of olive oil. Sear steaks for 3-4 minutes per side (for medium-rare). Remove steaks and set aside to rest.
3. Lower the heat to medium. Add 2 tablespoons of butter to the skillet.
4. Add Brussels sprouts, cut side down. Cook undisturbed for 4 minutes until golden brown.
5. Stir in the garlic and thyme, cooking for another 2-3 minutes until sprouts are tender.
6. Slice the steak and return it to the pan, topping with the remaining butter to melt before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	580
Protein	48g
Net Carbs	8g
Fat	40g

3. Creamy Tuscan Chicken Soup (No Flour)

Soup season is mandatory in my house. To make this creamy without high-carb thickeners like roux or potatoes, I use heavy cream and rely on the shredded chicken to bulk it up. It feels decadent but fits perfectly into a low-carb lifestyle.

Ingredients

• 1.5 lbs chicken breast
• 4 cups chicken broth
• 1 cup heavy whipping cream
• 3 cups fresh spinach
• 1/2 cup sun-dried tomatoes, chopped
• 1 tbsp Italian seasoning
• 1 tbsp olive oil
• 3 cloves garlic, minced

Instructions

1. Heat olive oil in a large soup pot. Add garlic and cook for 1 minute.
2. Add the chicken breasts, broth, and Italian seasoning. Bring to a boil, then cover and simmer for 20 minutes until chicken is cooked.
3. Remove chicken, shred it with two forks, and return it to the pot.
4. Stir in the sun-dried tomatoes and heavy cream. Simmer for 5 minutes.
5. Toss in the fresh spinach and cook just until wilted (about 2 minutes). Serve hot.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	410
Protein	38g
Net Carbs	6g
Fat	26g

4. Shepherd’s Pie with Cauliflower Mash

Traditional Shepherd’s Pie is a carb bomb because of the mashed potato topping. I swap that out for a creamy cauliflower mash. Honestly, once it is baked with cheese on top, I can hardly tell the difference.

Ingredients

• 1 lb ground beef or lamb
• 1 head cauliflower, chopped into florets
• 1/2 cup cheddar cheese, shredded
• 2 tbsp cream cheese
• 1/2 cup frozen peas and carrots (use sparingly for lower carbs)
• 1 cup beef broth
• 1 tbsp tomato paste
• 1 onion, diced

Instructions

1. Steam or boil cauliflower until very tender. Drain well and blend with cream cheese, salt, and pepper until smooth. Set aside.
2. In a skillet, brown the meat with the onion. Drain fat.
3. Stir in tomato paste, broth, and veggies. Simmer until the sauce thickens slightly (approx. 10 mins).
4. Pour the meat mixture into a baking dish. Spread the cauliflower mash over the top.
5. Sprinkle with cheddar cheese.
6. Bake at 400°F (200°C) for 20 minutes until the cheese is bubbly and golden.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	380
Protein	29g
Net Carbs	10g
Fat	24g

5. Sheet Pan Sausage, Peppers, and Fennel

Fennel is an underrated fall vegetable. When roasted, it loses its licorice bite and becomes sweet and mellow. Pairing it with Italian sausage makes for an incredibly easy cleanup meal.

Ingredients

• 5 Italian sausages (check labels for sugar content)
• 2 bell peppers, sliced
• 1 bulb fennel, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp dried oregano

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the peppers, fennel, and onion with olive oil and oregano.
3. Arrange the sausages in between the vegetables.
4. Roast for 25-30 minutes, tossing halfway through, until the vegetables are caramelized and sausages are cooked through.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	450
Protein	22g
Net Carbs	9g
Fat	35g

6. Slow Cooker Pot Roast with Radishes

This is a magic trick for low-carb eaters. When you slow roast radishes in beef fat, they lose their peppery spice and take on a texture eerily similar to potatoes. It’s the perfect swap for a Sunday pot roast.

Ingredients

• 3 lb chuck roast
• 2 bunches radishes, halved
• 3 stalks celery, chopped
• 1 onion, quartered
• 2 cups beef broth
• 1 tbsp rosemary
• Salt and pepper

Instructions

1. Season the roast heavily with salt and pepper. Sear it in a pan if you have time (optional but recommended).
2. Place the radishes, celery, and onion in the bottom of the slow cooker.
3. Place the roast on top of the vegetables.
4. Pour the beef broth over everything and sprinkle with rosemary.
5. Cook on Low for 8 hours or High for 4 hours until the meat falls apart.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	480
Protein	45g
Net Carbs	5g
Fat	32g

7. Pan-Seared Pork Chops with Braised Red Cabbage

Red cabbage is a staple winter vegetable that is loaded with antioxidants. Braising it with a little apple cider vinegar cuts through the richness of the pork chops perfectly.

Ingredients

• 4 bone-in pork chops
• 1/2 head red cabbage, shredded
• 2 tbsp apple cider vinegar
• 1 tbsp butter
• 1 tsp caraway seeds (optional)
• Salt and pepper

Instructions

1. Season pork chops with salt and pepper.
2. In a large skillet, melt butter over medium-high heat. Sear chops for 4-5 minutes per side until cooked. Remove and rest.
3. In the same pan, add the shredded cabbage and splash with apple cider vinegar.
4. Sauté for 8-10 minutes, scraping up the browned bits from the pork, until cabbage is tender.
5. Serve the chops directly over the bed of cabbage.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	340
Protein	32g
Net Carbs	7g
Fat	20g

8. Lemon Herb Roasted Salmon with Asparagus

Sometimes you need a break from heavy meat dishes. Salmon provides essential Omega-3 fatty acids which are great for skin health during the dry winter months. This is a lighter option that still keeps you full.

Ingredients

• 4 salmon fillets
• 1 bunch asparagus, woody ends trimmed
• 1 lemon, sliced
• 2 tbsp olive oil
• 1 tbsp fresh dill
• 1 clove garlic, minced

Instructions

1. Preheat oven to 400°F (200°C).
2. Place salmon and asparagus on a foil-lined baking sheet.
3. Mix olive oil, garlic, and dill in a small bowl. Brush over the salmon and asparagus.
4. Top each salmon fillet with a lemon slice.
5. Bake for 12-15 minutes until salmon flakes easily with a fork.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	360
Protein	34g
Net Carbs	4g
Fat	22g

9. Bolognese Stuffed Spaghetti Squash Boats

Spaghetti squash is the ultimate pasta vehicle for fall. It is high in fiber and absorbs whatever sauce you put on it. A rich, meaty bolognese makes this a complete meal.

Ingredients

• 1 large spaghetti squash, halved and seeds removed
• 1 lb ground beef
• 1 cup marinara sauce (no sugar added)
• 1/2 cup parmesan cheese
• 1 tbsp Italian seasoning
• 1 tbsp olive oil

Instructions

1. Preheat oven to 400°F (200°C). Brush the inside of the squash with olive oil. Place cut-side down on a baking sheet and roast for 40 minutes.
2. While squash roasts, brown the beef in a skillet. Add Italian seasoning and marinara sauce. Simmer for 10 minutes.
3. Once squash is done, use a fork to fluff the strands (creating the “spaghetti”).
4. Pour the meat sauce directly into the squash cavities.
5. Top with parmesan and broil for 2-3 minutes until the cheese melts.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	390
Protein	30g
Net Carbs	12g
Fat	21g

Frequently Asked Questions

Are root vegetables okay for a low-carb diet?

Generally, root vegetables grown underground (like potatoes and sweet potatoes) are higher in carbs. However, radishes, turnips, and rutabaga are excellent lower-carb alternatives that mimic the texture of potatoes when roasted or boiled.

How do I thicken stews without flour?

This is a common issue in fall cooking. Instead of wheat flour or cornstarch, try using xanthan gum (use very sparingly, about 1/4 tsp), pureed cauliflower, or simply letting the soup reduce uncovered to naturally thicken the liquid.

What are the best meats for fall low-carb cooking?

Fatty cuts of meat are excellent for the cold season as they keep you satiated. Chuck roast, pork shoulder, and ground lamb are perfect for slow cooking and provide high protein and healthy fats.

Can I make these meals ahead of time?

Absolutely. Soups, stews, and chili (like the Turkey Pumpkin Chili) actually taste better the next day after the flavors have had time to settle. They are perfect for meal prepping on a Sunday.

Conclusion

Staying healthy during the colder months doesn’t mean you have to survive on cold salads or plain chicken breasts. By embracing seasonal vegetables like pumpkin, squash, and cabbage, and pairing them with hearty proteins, you can enjoy rich, comforting dinners that align with your goals.