Oh my goodness, I absolutely love sharing this Fall Meal Prep on the Grill Recipe with you because it combines all the cozy, hearty flavors of autumn with the smoky charm that only grilling can bring. Whether you’re gearing up for busy weekdays or just want to enjoy the fresh-air cooking experience, this recipe has all the elements you’ll need to prep a week’s worth of satisfying, colorful meals—from juicy apple cider chicken to perfectly charred veggies that sing with fall spices.
When I first tried this recipe, I was blown away by how everything came together so beautifully on the grill and then stored up so nicely for easy reheating later. You’ll find that having grilled butternut squash, brussels sprouts, sweet potatoes, and quinoa all ready to go in your fridge makes mealtime a breeze—and the cashew apple cider dressing? Total game-changer. Trust me, once you try this Fall Meal Prep on the Grill Recipe, it’ll become your go-to for cool-weather meal prep that’s both healthy and delicious.
Why You’ll Love This Recipe
- Seasonal flavors: Highlights the best produce of fall, making every bite cozy and fresh.
- Meal prep friendly: Prepare everything on the grill once, then enjoy easy meals all week long.
- Versatile components: Build bowls, wraps, or salads depending on your mood.
- Flavor-packed dressing: The cashew apple cider dressing ties it all together in a creamy, tangy way.
Ingredients You’ll Need
For this Fall Meal Prep on the Grill Recipe, we’re working with seasonal vegetables, tangy apple cider accents, and hearty grains. I find using fresh herbs and quality olive oil really brings the flavors alive, and prepping the chicken and veggies with simple marinades boosts the grilled goodness.
- Extra-virgin olive oil: Use good quality for the best flavor and healthy fats.
- Fresh lemon juice: Adds brightness to the chicken marinade.
- Apple cider vinegar: Essential for that signature fall tang in both chicken and dressing.
- Fresh parsley and rosemary: Herbs that complement the smoky notes from the grill perfectly.
- Garlic: Minced fresh garlic amplifies flavor in everything from marinades to veggies.
- Black pepper and sea salt: Basic but indispensable seasoning essentials.
- Boneless skinless chicken breasts: Lean protein that grills up juicy when marinated properly.
- Butternut squash: Peeled, sliced thin for quick grilling and tender sweetness.
- Brussels sprouts: Halved to grill evenly and absorb that honey-balsamic glaze.
- Raw honey and dijon mustard: Balance sweet and tangy in the brussels sprouts sauce and dressing.
- Sweet potatoes: Cut into wedges with skins on for texture and nutrients.
- Raw cashews: Soaked to make a creamy apple cider dressing that’s unexpected but oh-so-good.
- Shallot: Adds subtle onion flavor to the dressing.
- Quinoa: Light, protein-packed grain base to round out your meal prep bowls.
- Dried cranberries and pepitas (optional): Garnishes that provide color, crunch, and a little sweetness.
Variations
I love making this Fall Meal Prep on the Grill Recipe my own by swapping in whatever veggies I have on hand or adjusting the spice levels. You can easily personalize it for different diets or add in your favorite fall flavors.
- Vegetarian variation: Skip the chicken and load up more quinoa or add grilled tempeh or tofu for protein.
- Spicy twist: Toss a pinch of red pepper flakes into the garlic marinade or sprinkle with smoked paprika before grilling.
- Nut-free dressing: Use plain Greek yogurt instead of cashews for a creamy dressing that’s allergy friendly.
- Different grains: Swap quinoa for farro or brown rice if you prefer a heartier base.
How to Make Fall Meal Prep on the Grill Recipe
Step 1: Marinate the Chicken for Juicy Flavor
Start by whisking together extra-virgin olive oil, fresh lemon juice, apple cider vinegar, chopped parsley, rosemary, minced garlic, salt, and black pepper in a large bowl or ziplock bag. This marinade is the secret to juicy, flavorful chicken that won’t dry out on the grill. Add your boneless, skinless chicken breasts, making sure each piece is coated well, then cover and chill for at least 30 minutes or up to 8 hours. I’ve found that even the shortest marinating time gives the chicken a nice punch of flavor and keeps it tender.
Step 2: Soak Cashews and Cook Quinoa
While the chicken marinates, pour hot water over your raw cashews and let them soak for at least an hour—this softens them so your dressing will blend ultra-smoothly. Then, get your quinoa ready by rinsing it well, then cooking it with water over medium heat. Bring it to a boil, cover, and simmer gently until all the liquid is absorbed and the quinoa is fluffy—about 20-25 minutes. Fluff with a fork and set aside to cool slightly for your meal prep bowls.
Step 3: Prep the Butternut Squash and Sweet Potatoes
Peel the butternut squash by slicing off the ends and removing the skin with a vegetable peeler or paring knife. Cut the squash lengthwise into ½-inch slices. Some slices will have seeds and stringy bits—in those cases, use a paring knife to scoop out and discard them. Keep the slices ready on the side while you prep the sweet potatoes.
For the sweet potatoes, wash and cut them into wedges with the skin on; I like to leave the skin because it crisps nicely on the grill and adds texture and nutrients. Toss the wedges in a bowl to keep them handy while we move on to seasoning.
Step 4: Season the Veggies and Prepare the Brussels Sprouts
Whisk together olive oil, minced garlic, sea salt, and black pepper in a small bowl. Brush this garlicky mixture on both sides of the butternut squash slices, then pour the rest over the sweet potato wedges, tossing to coat them evenly. This mix locks in flavor and helps get those beautiful grill marks.
For the brussels sprouts, trim the ends and halve them. Because they’re small and can fall through grill grates, I like to thread them onto skewers—not too crowded—to keep them together. If skewers aren’t an option, you can also grill them on a sheet of foil. Drizzle the brussels with a balsamic mixture of vinegar, honey, dijon mustard, olive oil, and salt, letting those flavors soak in before placing them on the grill.
Step 5: Grill Everything to Perfection
Preheat your grill to 350°F (I use my Weber and it’s perfect for this). Start by grilling the chicken, butternut squash, and sweet potato wedges over direct heat for 6-8 minutes per side until you see grill marks and the chicken is cooked through (about 165°F internal temperature). Remove them to rest.
Then add the balsamic-coated brussels sprouts and any remaining sweet potato wedges to the grill. Close the lid and cook for 5-8 minutes before flipping, then cook another 4-6 minutes until they’re tender and slightly caramelized.
Step 6: Blend the Cashew Apple Cider Dressing
Drain your soaked cashews and add them to a blender along with minced shallot, apple cider vinegar, dijon mustard, raw honey, olive oil, sea salt, ground cinnamon, and about ½ cup of water. Blend until silky smooth and creamy. Add more water a tablespoon at a time if you want a thinner, pourable consistency. If you’re short on time, plain Greek yogurt works as a quick alternative to cashews for the dressing.
Step 7: Assemble Your Fall Meal Prep Bowls
Now it’s time to build your bowls! Start with a hearty scoop of quinoa, then layer on grilled butternut squash, sweet potato wedges, balsamic brussels sprouts, and apple cider grilled chicken. Top with a sprinkle of dried cranberries and raw pepitas for a pop of color, texture, and a touch of natural sweetness. Drizzle generously with the cashew apple cider dressing—it’s the perfect finishing touch that brings all the fall flavors together.
Pro Tips for Making Fall Meal Prep on the Grill Recipe
- Marinate Longer for Deeper Flavor: I usually marinate my chicken for at least 4 hours when I have time—it really amps up juiciness and taste.
- Use a Two-Zone Grill Setup: This lets you sear the chicken and veggies over direct heat, then move them to indirect heat to finish cooking without burning.
- Soak Wood Skewers Before Grilling: Prevents them from burning and helps keep the Brussels sprouts neatly skewered.
- Don’t Overcrowd the Grill: Give each ingredient space to develop those gorgeous grill marks and grill evenly.
How to Serve Fall Meal Prep on the Grill Recipe
Garnishes
I love adding dried cranberries and raw pepitas on top because they bring in a perfect contrast of sweet, tart, and crunchy textures. A sprinkle of fresh chopped parsley or even a dusting of smoked paprika can elevate the visual appeal and flavor. Plus, garnishes make the meal feel a little extra special when you’re eating at home.
Side Dishes
While this meal is quite complete on its own, I sometimes serve it alongside a simple mixed greens salad with a lemon vinaigrette or roasted garlic hummus with pita chips for more variety. If you want something warm, a bowl of creamy butternut squash soup pairs beautifully and keeps the fall theme cozy and comforting.
Creative Ways to Present
For dinner parties or special weekends, I arrange the grilled components family-style on a big platter: quinoa mounded surrounded by vibrant veggies and the chicken sliced and fanned out. Then I set the cashew dressing in a pretty bowl with garnishes on the side so guests can build their own bowls. It’s colorful, approachable, and gets everyone chatting about the flavors.
Make Ahead and Storage
Storing Leftovers
I like to store each component separately in airtight containers to keep textures fresh and flavors distinct during the week. The grilled veggies maintain their crispness well, and the chicken stays juicy if stored correctly. Just be sure to let everything cool completely before sealing to avoid condensation buildup.
Freezing
Freezing works best for the grilled chicken and quinoa. I freeze portions in meal prep containers and thaw overnight in the fridge before reheating. I usually skip freezing the veggies because they can get a bit watery when thawed, but feel free to try it yourself and judge based on your texture preferences.
Reheating
To reheat leftovers, I prefer using a skillet over medium heat for the chicken and veggies—it helps retain some of the grill char and texture. If you’re in a hurry, microwave covered loosely with a damp paper towel also works, though the texture is softer. Always add the dressing fresh after reheating to keep the flavors vibrant.
FAQs
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Can I use other proteins instead of chicken in this Fall Meal Prep on the Grill Recipe?
Absolutely! This recipe is very flexible. You can swap chicken breasts for turkey cutlets, salmon fillets, or even plant-based proteins like tempeh or thick slices of grilled portobello mushrooms. Just adjust the grill time accordingly to avoid overcooking.
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How long will the prepared meals last in the refrigerator?
When stored properly in airtight containers, your grilled chicken, quinoa, and veggies should stay fresh for up to 4-5 days. Always check for any off smells or texture changes before eating, especially with cooked poultry.
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Can I make the cashew apple cider dressing ahead of time?
Yes, the dressing can be made up to 3 days ahead and stored in the fridge in a sealed container. Give it a quick stir or shake before using, as some separation can occur.
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Is this recipe suitable for meal prep beginners?
Definitely! The steps are straightforward, and grilling multiple components at once makes efficient use of your time. Just prep all your ingredients first, then work your way through the grilling steps—it’s a great recipe to build confidence in meal prepping on the grill.
Final Thoughts
This Fall Meal Prep on the Grill Recipe has become one of my favorite ways to celebrate the season and simplify weekday dinners. It’s cozy, nourishing, and packed with fresh fall flavors, but also easy enough to make in bulk without feeling overwhelmed. I hope you enjoy the process and the delicious results as much as I do—and remember, you can always tweak it to make it your own. Trust me, once you fire up your grill and get that first taste, you’ll understand why this recipe has a permanent spot in my meal prep rotation!
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Fall Meal Prep on the Grill Recipe
- Prep Time: 30 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 30 minutes
- Yield: 6 meals
- Category: Meal Prep
- Method: Grilling
- Cuisine: American
- Diet: Low Fat
Description
This Fall Meal Prep features a wholesome and flavorful combination of apple cider grilled chicken, grilled butternut squash, brussels sprouts, and sweet potatoes, paired with quinoa and a creamy cashew apple cider dressing. Perfectly seasoned and grilled to perfection, this meal prep is ideal for enjoying the cozy flavors of fall throughout the week.
Ingredients
Apple Cider Grilled Chicken
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons apple cider vinegar
- 3 tablespoons chopped fresh parsley
- 1 teaspoon chopped fresh rosemary
- 2 cloves garlic, minced
- 1 teaspoon ground black pepper
- 1 teaspoon sea salt
- 4 boneless skinless chicken breasts
Grilled Butternut Squash
- 1/3 cup olive oil
- 3 garlic cloves, minced
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 butternut squash, peeled and cut lengthwise into 1/2-inch slices
Grilled Brussels Sprouts
- 2 lb. Brussels sprouts, halved
- 3 tablespoons olive oil
- 1/4 cup balsamic vinegar
- 1 tablespoon raw honey
- 1 tablespoon dijon mustard
- 1/2 teaspoon sea salt
Grilled Sweet Potatoes
- 4 large sweet potatoes, cut into 1/3-inch-thick wedges
- Use the garlic mixture same as for butternut squash
Cashew Apple Cider Dressing
- 1 cup raw cashews
- 2 cups hot water (for soaking cashews)
- 1 shallot, minced
- 1/4 cup apple cider vinegar
- 1 tablespoon dijon mustard
- 1 teaspoon raw honey
- 3 tablespoons olive oil
- 1/2 cup water
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
Quinoa
- 1 cup quinoa, uncooked
- 2 cups water
Optional Toppings
- Dried cranberries
- Pepitas
Instructions
- Marinate the Chicken: In a large bowl or gallon-size ziplock bag, whisk together olive oil, fresh lemon juice, apple cider vinegar, chopped parsley, rosemary, minced garlic, sea salt, and ground black pepper. Add the boneless skinless chicken breasts, ensuring they are fully coated in the marinade. Cover and refrigerate for at least 30 minutes up to 8 hours to maximize flavor and juiciness.
- Soak Cashews: Pour hot water over raw cashews in a bowl and let them soak for at least one hour to soften, preparing them for the dressing.
- Cook Quinoa: Combine quinoa and water in a saucepan. Bring to a boil over medium-high heat, then reduce to a simmer and cover, cooking until water is absorbed and quinoa is tender, about 20-25 minutes. Remove from heat and fluff with a fork.
- Prepare Butternut Squash: Peel the squash by slicing off ends and using a vegetable peeler or knife to remove skin. Slice squash lengthwise into ½-inch slices, removing any seeds and strings with a paring knife. Set slices aside.
- Prepare Sweet Potatoes: Wash and dry sweet potatoes, remove ends, then slice lengthwise in half and cut into ⅓-inch thick wedges. Place wedges in a large bowl and set aside.
- Make Garlic Mixture: In a small bowl, whisk together olive oil, minced garlic, sea salt, and black pepper. Brush this mixture onto both sides of the butternut squash slices and toss the sweet potato wedges in the remaining mixture until coated well.
- Prepare Brussels Sprouts: Trim ends and halve brussels sprouts, removing loose leaves. Thread sprouts onto skewers to prevent falling through grill grates, spacing them without overcrowding. If skewers aren’t available, use foil to grill them. Drizzle brussels sprouts with a balsamic glaze made by mixing balsamic vinegar, olive oil, raw honey, dijon mustard, and sea salt.
- Preheat Grill: Heat grill to 350°F for direct cooking.
- Grill Chicken and Vegetables: Place chicken breasts, butternut squash, and sweet potatoes on the grill over direct heat. Cook for 6-8 minutes until grill marks form, then flip and continue until chicken is cooked through (internal temperature 165°F) and vegetables are tender. Remove and set aside.
- Grill Brussels Sprouts and Remaining Sweet Potatoes: Place balsamic-glazed brussels sprouts and remaining sweet potatoes on the grill in a single layer. Close the grill and cook for 5-8 minutes until grill lines appear, flip and cook an additional 4-6 minutes until tender.
- Make Cashew Apple Cider Dressing: Drain soaked cashews and add to a blender with shallot, apple cider vinegar, dijon mustard, raw honey, olive oil, sea salt, ground cinnamon, and half a cup of water. Blend until smooth and creamy, adding more water as needed to achieve a pourable consistency. For a quicker alternative, substitute cashews with plain Greek yogurt.
- Assemble Bowls and Store: Store chicken, grilled vegetables, quinoa, and dressing separately in airtight containers in the fridge. Assemble bowls buffet-style by starting with quinoa, then layering grilled butternut squash, sweet potato wedges, brussels sprouts, chicken, and topping with dried cranberries, pepitas, and cashew apple cider dressing just before eating.
Notes
- Marinating the chicken for longer enhances flavor and tenderness.
- Use skewers or foil to prevent smaller vegetables like brussels sprouts from falling through grill grates.
- If short on time, soak cashews in hot water for at least 1 hour or substitute with Greek yogurt for quicker dressing preparation.
- Store all components separately to maintain texture and freshness during the week.
- Customize bowls with optional toppings such as dried cranberries and pepitas for added texture and flavor.
- Ensure chicken is cooked to an internal temperature of 165°F for safety.
Nutrition
- Serving Size: 1 meal (approximate)
- Calories: 420 kcal
- Sugar: 7 g
- Sodium: 430 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 7 g
- Protein: 30 g
- Cholesterol: 70 mg
