As the seasons change, our cravings often shift toward warm, cozy meals. The good news is, fall produce is full of nutrient-dense options that support weight management and overall health. This roasted harvest bowl is balanced with lean protein, fiber-rich vegetables, and a flavorful dressing that ties it all together — perfect for a weeknight dinner or meal prep.

🍲 Ingredients (4 servings)

For the bowl:
  • 1 lb chicken breast (or chickpeas for vegetarian option)
  • 2 cups Brussels sprouts, halved
  • 2 cups butternut squash, cubed
  • 1 cup quinoa (uncooked, yields ~3 cups cooked)
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • Salt and pepper, to taste
For the dressing:
  • 3 tbsp tahini
  • 1 tbsp maple syrup (or sugar-free syrup for lower carb)
  • 2 tbsp apple cider vinegar
  • 1–2 tbsp warm water to thin
  • Pinch of cinnamon and salt

🔪 Instructions

  1. Preheat oven to 400°F (200°C).
  2. Prepare vegetables: Toss Brussels sprouts and butternut squash with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet.
  3. Add protein: Place chicken breasts (seasoned with salt and pepper) on the same sheet or a separate one. Roast everything for 25–30 minutes until chicken reaches 165°F and vegetables are tender.
  4. Cook quinoa: While roasting, prepare quinoa according to package directions.
  5. Make the dressing: Whisk together tahini, maple syrup, apple cider vinegar, warm water, cinnamon, and a pinch of salt until smooth.
  6. Assemble bowls: Divide quinoa into 4 bowls. Top with roasted veggies, sliced chicken (or chickpeas), and drizzle with maple-tahini dressing.

💡 Why This Recipe Works

  • Balanced nutrition: Combines lean protein, complex carbs, and healthy fats.
  • High fiber: Brussels sprouts, squash, and quinoa support digestion and satiety.
  • Anti-inflammatory: Tahini and Brussels sprouts provide antioxidants that support long-term health.
  • Meal prep friendly: Keeps well in the fridge for 3–4 days, making weekday lunches easy.

✅ Tips & Variations

  • Swap quinoa for cauliflower rice for a lower-carb option.
  • Add pomegranate seeds or dried cranberries for a touch of sweetness.
  • Use salmon or turkey instead of chicken for variety.

The Maryland Weight Care Approach

At Maryland Weight Care, we believe healthy eating should be simple, satisfying, and sustainable. Recipes like this help patients enjoy nourishing meals without feeling deprived — and they’re easy to fit into busy schedules. 👉 Want more meal ideas and a personalized plan that works for your body? Book your free discovery call with our clinical team today.

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