5 Fall Seasonal Vegetables Packed with Fiber, Protein, and Low in Sugar

As the weather cools and fall sets in, it’s time to enjoy some of the season’s most nutritious vegetables. Fall brings a variety of vegetables that not only satisfy your taste buds but also support a healthy, balanced diet. For those focused on maintaining a diet high in fiber and protein, but low in sugar, these five fall veggies are a must for your meal plans.

1. Brussels Sprouts

Brussels sprouts are often underrated but are incredibly nutritious. These mini-cabbages are high in fiber and protein, making them an ideal addition to your fall meals. A cup of cooked Brussels sprouts contains about 4 grams of fiber and 3 grams of protein, while being naturally low in sugar (about 2 grams per cup). They are also rich in vitamins C and K, promoting immune health and bone strength.

How to Enjoy: Roast them with olive oil, garlic, and a sprinkle of parmesan for a delicious side dish.

2. Squash

Squash, especially varieties like butternut and acorn, is a staple of fall cooking. It’s packed with fiber and provides a good amount of protein, making it a filling and nutrient-dense choice. A cup of cooked squash contains around 6 grams of fiber and 2 grams of protein. Additionally, squash is low in sugar and full of important vitamins like A and C, supporting vision and immune health.

How to Enjoy: Roast spaghetti squash with a drizzle of olive oil and herbs or add it to hearty stews for a nutritious fall meal.

3. Turnips

Turnips are a root vegetable that often doesn’t get the attention it deserves. With just 1 gram of sugar per cup and an impressive 3 grams of fiber, they’re perfect for a low-sugar, high-fiber diet. They’re also a decent source of plant-based protein and contain antioxidants that promote heart health. Turnip greens are also edible and packed with nutrients, so don’t toss them out!

How to Enjoy: Mash turnips as a low-carb alternative to potatoes or add them to a roasted vegetable medley.

4. Pumpkin

While pumpkins are often associated with sugary pies and lattes, the vegetable itself is low in sugar and packed with fiber and protein. One cup of cooked pumpkin contains about 3 grams of fiber and 2 grams of protein, with only 2 grams of sugar. Pumpkin is also rich in beta-carotene, which is great for eye health.

How to Enjoy: Use pumpkin purée in soups, or roast pumpkin chunks as a side dish or salad topper.

5. Swiss Chard

Swiss chard is a leafy green that thrives in the cooler fall months. With 3.6 grams of fiber and 3.3 grams of protein per cooked cup, it’s an excellent choice for anyone looking to boost their nutrient intake. Swiss chard is also very low in sugar and provides high levels of magnesium, which is essential for muscle and nerve function.

How to Enjoy: Sauté Swiss chard with onions and lemon juice for a simple and nutritious side dish, or add it to hearty fall soups.

Incorporating these fall seasonal vegetables into your diet is a delicious way to meet your health goals. High in fiber and protein and low in sugar, these veggies not only promote digestive health but also help keep your blood sugar levels stable. Enjoy the flavors of the season while staying on track with your wellness journey!