Easy vegan fall casserole that is gluten free and 21 day fix friendly with 460 calories, 21.5g protein, and about $2.00 per serving.
Healthy fall-type vegetables like brussel sprouts, sweet potatoes, and more are nourishing and the thyme and apples give this casserole a typical fall taste. This meal can also be prepared on an oven sheet pan and makes a great side or main meal.
Nutrition of the Fall Casserole
This fall casserole recipe is high in iron, magnesium, potassium, zinc, vitamin A, C, and K. I use cronometer as a free tool to view the nutrition of my recipes.
This healthy fall meal is also a part of the Healthy 10-Day Fall Meal Plan. With it you can download a healthy Autumn meal plan filled with nutritious vegan recipes perfect to boost your immune system.
You’ll also get a meal planning template to customize the meal plan to your family size, serving size, and caloric needs. Get more INFO HERE>>
Cost of the fall casserole
- 1 bag (16 oz) Brussels sprouts $2.69
- 2 apples $0.90
- 1 onion $0.24
- 3 small or medium sweet potatoes $0.93
- 1 head cauliflower $1.89
- 2 can white beans $1.10
- Seasoning and dressing $0.30
This recipe is about $2.01 per serving. Please note that these numbers depend on season and store. I got all my ingredients at Aldi and made this meal in September. I am sure the later into fall, the cheaper these fall-food ingredients. Also, I only calculated the price based on the items I used, not on the bulk I bought. You can use the leftovers for other recipes.
Weight loss or gain
With 460 calories, one serving of this vegan fall recipe makes a great weight loss lunch or dinner. The meal contains 21 g of plant based protein and 20 g of fiber. With the high fiber and protein content, the vegan fall meal will keep you full for a long time while providing important nutrients. For this vegan 21 day fix recipe you can count 1 green, 2 yellow, 1/2 purple, 1 red, 1 tsp containers.
If you choose to gain weight simply take all ingredients and serving sizes times 1.5 or times 2. This depends on your fitness goals. It will also increase other macro and micro nutrients.
- Preheat oven to 400 F.
- Mix all ingredients in a large bowl, then add the mix to a large casserole dish or sheet pan with parchment paper.
- Bake in oven for 20-30 minutes until potatoes and brussel sprouts are soft. Stir at half the time.
21 day fix: 1 green, 2 yellow, 1/2 purple, 1 red, 1 tsp
Amount Per Serving: Calories: 465Total Fat: 8gCholesterol: 0mgSodium: 800mgCarbohydrates: 83gFiber: 20gProtein: 21.5g