10 Nutritious Fall Ingredients Loved by Dietitians (and Packed with Flavor)

1. Cinnamon

For fall ingredients, Tina Covone, MS, RD, CDN, a clinical dietitian at Veteran Affairs Hudson Valley, favors cinnamon. “While it’s available year-round, cinnamon is my top pick for autumn. Its versatility in dishes and its nostalgic connection to the season—especially while listening to All Too Well (Taylor’s Version)—makes it a must-have,” she shares. 

Covone enjoys incorporating cinnamon into oatmeal, baked treats, and both alcoholic and non-alcoholic drinks. “Not only is cinnamon a zero-calorie spice, but it also boasts antioxidant and anti-inflammatory benefits,” she notes. These health perks stem from the diverse plant compounds present in the spice.

2. Pumpkin

“It might sound predictable, but I eagerly await pumpkin season,” says Lisa Andrews, MEd, RD, LD, owner and consultant at Sound Bites Nutrition. Though she’s not a fan of pumpkin pie, Andrews uses this classic fall ingredient in muffins, quick breads, pumpkin rolls, lentil soup, chili, and oatmeal, praising its affordability, flavor, versatility, and nutritional value.

Andrews also relies on pumpkin to cut down on fat or eggs in recipes. “Replace one egg with a quarter cup of canned pumpkin or substitute one tablespoon of oil or butter with the same amount of canned pumpkin,” she advises. 

Beyond its delicious flavor, pumpkin is a powerhouse of nutrients. “Pumpkin is rich in beta-carotene and provides a good amount of potassium and vitamin C,” Andrews explains. These nutrients, along with iron and dietary fiber found in pumpkin, contribute to improved eye, heart, immune, blood, and digestive health.

3. Acorn Squash

For a seasonal favorite, Alexis Law, RDN, a registered dietitian at Top Nutrition Coaching, turns to acorn squash. “I slice it in half, roast it, and use it as a bowl for proteins, grains, and veggies, creating a festive autumn meal,” she says. Its sweet, rich flavor also enhances soups, stews, stir-fries, baked goods, and roasted vegetable dishes.

The nutritional benefits of acorn squash are an added bonus. “It’s loaded with vitamin C and B vitamins, including thiamine and B6,” Law notes. The squash’s plant compounds and fiber also promote immune, metabolic, and gut health.

4. Spaghetti Squash

“Spaghetti squash serves as an excellent low-carb pasta substitute, offering a mild, slightly sweet taste that complements a wide range of sauces,” explains Kristen Carli, MS, RD, a registered dietitian and owner of Camelback Nutrition & Wellness. Carli frequently roasts this popular fall ingredient and uses its strands as a base for dishes like spaghetti squash marinara or casseroles. 

This versatile pasta alternative also works well in stuffed peppers and Asian-inspired stir-fries. “It’s also rich in fiber, vitamin C, and beta-carotene, making it both healthy and satisfying,” Carli notes.

5. Beets

Root vegetables are harvested fresh in the fall, and beets are a top pick for Destini Moody, RD, CSSD, LD, a registered dietitian at Top Nutrition Coaching. “Beets are incredibly versatile and packed with health benefits, yet they’re often overlooked. I wish more people appreciated them as much as I do,” she says. 

Moody enjoys adding cooked, sliced beets to salads for extra volume, texture, and natural sweetness. “Thanks to my Russian best friend, I also learned to use beets in soups like borscht,” she adds. For a sweet treat, Moody prepares crostini with soft goat cheese, beet slices, and a drizzle of balsamic vinegar.

Nutritionally, these veggies are truly remarkable. Packed with fiber, iron, and vitamins C and B6, they are also celebrated for their plant compounds, such as nitrates. “Nitrates help widen blood vessels, allowing more blood to circulate and lowering blood pressure,” Moody explains. This benefit is not only crucial for heart health but also advantageous for endurance athletes. “Increased blood flow enhances oxygen delivery to muscles, improving performance and delaying fatigue. Research shows that consuming beets before exercise can boost oxygen efficiency by up to 20%,” she adds.

6. Butternut Squash

“While everyone stocks up on canned pumpkin, I’m most excited about butternut squash puree,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES, a registered dietitian and owner of Rebecca Jaspan Nutrition. She appreciates its mildly sweet, earthy flavor, which works well in both sweet and savory dishes, especially when paired with warm fall spices. Jaspan uses the puree in pasta sauces, lasagnas, baked goods, and even mixes it into Greek yogurt with maple syrup and pecans for a seasonal treat. 

Fresh butternut squash is another beloved option, favored by Amy Davis, RDN, a registered dietitian and owner of Amy Davis Nutrition. “Whole butternut squash is typically available only in the fall, making it a special seasonal delight,” she says. Davis prepares a simple roasted butternut squash soup with apple, onion, garlic, and vegetable broth, and repurposes leftovers for turkey chili and salads.

This versatile squash is also a nutritional powerhouse. “One cup provides 457% of your daily vitamin A needs, over half your vitamin C requirement, and seven grams of fiber,” Davis notes. Additionally, butternut squash is rich in B vitamins, magnesium, potassium, and anti-inflammatory plant compounds.

7. Apples

“Fall marks the height of apple harvest season in New York, so our family makes it a tradition to go apple-picking every year and bring home a variety of types,” shares Samina Kalloo, RDN, CDN, a nutrition counselor and founder of Samina Kalloo Nutrition. She appreciates the fruit’s versatility and the distinct flavors of each variety. “Honeycrisps are my top choice, with Golden Delicious coming in second,” Kalloo adds.

Beyond eating them fresh, Kalloo enjoys baked apples with Greek yogurt, cinnamon, and walnuts. “Another go-to is ‘apple nachos,’ where I layer apple slices with creamy nut butter, shredded coconut, slivered almonds, and cinnamon. For a sweet twist, mini chocolate chips can be added,” she suggests. Apples also shine in salads, sauces, salsas, baked goods, and even soups.

The saying ‘an apple a day keeps the doctor away’ holds some truth. “Apples are packed with fiber, potassium, vitamin C, and quercetin, a potent antioxidant that may help prevent conditions like cancer and heart disease,” Kalloo explains. These nutrients, especially fiber, are concentrated in the apple skins, so it’s best to leave them on. “Apples are also about 85% water, making them a hydrating and nutritious snack,” she adds.

8. Cardamom

Fall cooking often means revisiting our spice collections. “Though it doesn’t get as much attention as pumpkin spice, cardamom is a warm, aromatic spice perfect for both sweet and savory dishes,” says Roxana Ehsani, MS, RD, CSSD, LDN, a sports dietitian.

She incorporates this underrated spice into cookie dough, homemade nut butters, oatmeal, and slow-cooked dishes like Moroccan tagines. Beyond flavor, cardamom offers significant health perks. “Like other spices, it enhances taste without extra salt, sugar, or oils, and it’s packed with antioxidant and anti-inflammatory properties,” Ehsani explains.

9. Pumpkin Spice

Continuing with spices, pumpkin pie spice is a seasonal favorite for Julie Pace, RDN, a private practice dietitian and owner of Core Nutrition Health & Wellness. “Pumpkin spice embodies the shift to cooler weather and brings the warm, comforting essence of fall,” she shares. 

This blend of cinnamon, nutmeg, ginger, allspice, and cloves enhances the flavor of lattes, smoothies, and a variety of baked goods. Additionally, this festive mix offers numerous health benefits. “The spices are rich in antioxidants, providing anti-inflammatory effects and supporting digestion and stable blood sugar levels,” Pace adds.

10. Delicata Squash

To conclude this list of fall ingredients, we highlight delicata squash, a favorite of Alyssa Smolen, MS, RDN, CDN, a community dietitian. “Delicata squash boasts a nutty, autumnal flavor and a vibrant color that makes it both visually appealing and delicious to cook with,” she explains.

Smolen enjoys roasting this decorative squash and incorporating it into salads, soups, and sheet-pan dinners. Nutritionally, delicata squash is a standout. “It’s rich in potassium, vitamin A, vitamin C, and antioxidants, which are evident in its bright yellow color,” Smolen notes. These nutrients promote hydration, heart health, vision, and immune function.