Introduction

Crisp mornings, golden leaves, and that unmistakable craving for something warm and hearty—fall is the perfect season to lean into comforting meal prep. These 10 cozy recipes are made with seasonal ingredients like sweet potatoes, squash, and warming spices. Each one is make-ahead friendly and designed to bring comfort, convenience, and flavor to your autumn week.

1. Butternut Squash & Lentil Stew

Description: Creamy and spiced, this stew is hearty enough for dinner and perfect for leftovers.

Prep Time: 15 mins | Cook Time: 30 mins | Servings: 4

Ingredients:

• 1 cup diced butternut squash

• 1 cup cooked lentils

• 1 onion, chopped

• 2 cloves garlic

• 1 tsp cumin

Instructions:

1. Sauté onion and garlic. Add spices, squash, and lentils.

2. Simmer in vegetable broth for 30 minutes.

Meal Prep Tips:

• Freezes well; portion into containers.

2. Apple Cinnamon Overnight Oats

Description: Warm spice meets cool convenience. These oats taste like pie in a jar.

Prep Time: 5 mins | Chill Time: Overnight | Servings: 4

Ingredients:

• 1 cup rolled oats

• 1 apple, diced

• 1 tsp cinnamon

• 1 cup almond milk

• 1 tbsp chia seeds

Instructions:

1. Combine all in jars.

2. Chill overnight; eat cold or warm up.

Meal Prep Tips:

• Best eaten within 3 days.

3. Sweet Potato & Black Bean Chili

Description: A spicy, smoky chili that screams sweater weather.

Prep Time: 15 mins | Cook Time: 35 mins | Servings: 6

Ingredients:

• 2 sweet potatoes, cubed

• 1 can black beans

• 1 onion, chopped

• 1 can diced tomatoes

• Chili powder, cumin

Instructions:

1. Sauté onion, add remaining ingredients.

2. Simmer until sweet potatoes are tender.

Meal Prep Tips:

• Perfect for freezing or fridge storage.

4. Pumpkin Pasta with Sage

Description: Creamy and rich but totally plant-based and prep-able.

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 8 oz whole wheat pasta

• 1 cup canned pumpkin

• 1/2 cup plant milk

• Garlic, sage, salt

Instructions:

1. Cook pasta. Warm pumpkin with milk and seasoning.

2. Toss together and garnish with sage.

Meal Prep Tips:

• Store sauce and pasta separately.

5. Maple Roasted Veggie Bowls

Description: A colorful mix of fall vegetables, roasted until caramelized and sweet.

Prep Time: 15 mins | Cook Time: 30 mins | Servings: 4

Ingredients:

• Carrots, Brussels sprouts, red onion, sweet potato

• 1 tbsp maple syrup

• Olive oil, salt, pepper

Instructions:

1. Toss veggies with syrup, oil, and seasoning.

2. Roast at 400°F for 30 mins.

Meal Prep Tips:

• Combine with grains and protein of choice.

6. Creamy Vegan Mushroom Stroganoff

Description: Earthy, creamy, and comforting—minus the dairy.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 1 cup sliced mushrooms

• 1/2 onion

• 1/2 cup cashew cream or coconut milk

• 1 tbsp soy sauce

• Cooked noodles or brown rice

Instructions:

1. Sauté mushrooms and onion.

2. Add cream and soy sauce, then combine with noodles.

Meal Prep Tips:

• Keeps 3–4 days; best stored separately.

7. Autumn Harvest Grain Salad

Description: A refreshing contrast to heavier dishes—this salad brings fall flavor to lunch.

Prep Time: 15 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 1 cup cooked farro or quinoa

• Diced apple, roasted squash, arugula

• Cranberries, pumpkin seeds

Instructions:

1. Toss all ingredients with vinaigrette.

Meal Prep Tips:

• Store dressing separately.

8. Spiced Carrot & Ginger Soup

Description: Smooth and spicy with the healing power of ginger.

Prep Time: 10 mins | Cook Time: 30 mins | Servings: 4

Ingredients:

• 4 carrots, chopped

• 1 tbsp grated ginger

• 1/2 onion

• 2 cups broth

• 1/2 cup coconut milk (optional)

Instructions:

1. Simmer all until carrots are soft.

2. Blend until smooth.

Meal Prep Tips:

• Freeze or refrigerate for up to 5 days.

9. Vegan Stuffed Acorn Squash

Description: A stunning and cozy meal that’s as pretty as it is filling.

Prep Time: 15 mins | Cook Time: 40 mins | Servings: 4

Ingredients:

• 2 acorn squashes, halved

• 1 cup cooked quinoa

• Cranberries, walnuts, spinach, garlic

Instructions:

1. Roast squash halves.

2. Sauté filling and stuff into squash.

Meal Prep Tips:

• Store assembled or separate.

10. Baked Apple Crisp Cups

Description: A lighter fall dessert (or breakfast) with whole oats and warm spices.

Prep Time: 10 mins | Cook Time: 25 mins | Servings: 6 cups

Ingredients:

• 2 apples, diced

• 1/2 cup oats

• 1 tbsp maple syrup

• Cinnamon, nutmeg

Instructions:

1. Mix apples with syrup and spices.

2. Top with oat mixture and bake at 350°F for 25 mins.

Meal Prep Tips:

• Eat warm or cold with yogurt.

Conclusion

Fall is the season of warm bowls, slow simmers, and naturally sweet harvest produce. These 10 meal prep recipes are everything you love about autumn—convenient, comforting, and perfect for cozy evenings. Prep ahead, get comfy, and let the flavors of fall carry you through the week.