Oh, I absolutely love this Fall Meal Prep on the Grill Recipe because it perfectly captures all the cozy, smoky flavors of autumn cooked right on the grill! When I first tried it last fall, I was amazed at how the apple cider marinade brought such a juicy brightness to the chicken while the roasted butternut squash and sweet potatoes added that natural sweetness that feels like sweater weather in every bite. Plus, prepping a whole week’s worth of meals on the grill means you get that beautiful char and flavor without heating up the kitchen—a total win as the weather starts to cool.
What makes this Fall Meal Prep on the Grill Recipe so worth trying is how it combines simple, wholesome ingredients that boost your weeknight meals from ordinary to memorable. If you’re like me and want to eat healthily but don’t have hours to cook every day, this recipe’s mix-and-match veggies, protein, and that creamy cashew apple cider dressing will feel like a little celebration in your lunchbox all week long. Trust me, your family will go crazy for it once they taste those bright, smoky flavors packed into every bite!
Why You’ll Love This Recipe
- Perfect for Meal Prep: Cook once on the grill and enjoy flavorful meals all week long.
- Seasonal Flavors: Celebrates the best of fall with apple cider, butternut squash, and Brussels sprouts.
- Healthy and Balanced: Packed with lean protein, fiber-rich veggies, and nutrient-dense quinoa.
- Flexible and Fun: Mix, match, and customize with different toppings or dressings to suit your taste.
Ingredients You’ll Need
All the ingredients here work together beautifully to create a hearty but fresh fall-inspired meal. Grab fresh herbs, seasonal veggies, and a few pantry staples to make this grill recipe a delicious and manageable prep option.
- Extra-virgin olive oil: A great base for marinades and brush-ons, adding healthy fats and subtle flavor.
- Fresh lemon juice: Adds bright acidity that tenderizes the chicken and wakes up the marinade.
- Apple cider vinegar: Key to that signature fall tang—if you can smell it, it’s working!
- Fresh parsley and rosemary: I always recommend fresh herbs here for the best vibrant taste.
- Garlic: Minced fresh garlic amps up the savory notes in every element.
- Ground black pepper and sea salt: Season simply but effectively to bring out natural flavors.
- Boneless skinless chicken breasts: Easy to grill and adapt into different meals.
- Butternut squash: Roast it on the grill for that perfect tender texture and caramelization.
- Brussels sprouts: Halved and skewered so they don’t slip through the grates, plus a sweet balsamic glaze.
- Sweet potatoes: I love the wedges for a nice bite and natural sweetness.
- Raw cashews: Blended up for that creamy, dairy-free apple cider dressing that ties everything together.
- Shallot: Adds a mild onion flavor that complements the dressing.
- Dijon mustard and raw honey: For balancing tang and sweetness in the dressing and Brussels sprouts glaze.
- Quinoa: A protein-packed base that cooks quickly and pairs perfectly with the grilled veggies.
- Dried cranberries and pepitas: Optional toppings that add texture and bursts of flavor.
Variations
I love how flexible this Fall Meal Prep on the Grill Recipe is — you can swap veggies, protein, or dressings to fit your cravings or dietary needs. Playing around with seasonings and sides keeps it fresh and exciting for your meal prep rotation.
- Protein Swap: I sometimes switch the chicken for turkey burgers or grilled tofu when I want a meatless option, and it holds up beautifully on the grill.
- Different Veggies: Roasted carrots or grilled mushrooms also add great texture and pair well with the apple cider flavors.
- Dressing Shortcut: If you’re short on time, feel free to replace the cashew dressing with a store-bought apple cider vinaigrette or even plain Greek yogurt mixed with a little apple cider vinegar.
- Spice it Up: Adding a pinch of smoked paprika or cayenne to the chicken marinade brings a nice warmth that works well on cooler fall evenings.
How to Make Fall Meal Prep on the Grill Recipe
Step 1: Marinate the Chicken
In either a large bowl or a gallon-size ziplock bag, whisk together olive oil, fresh lemon juice, apple cider vinegar, chopped parsley, rosemary, minced garlic, salt, and pepper. Add the chicken breasts and coat thoroughly. Pop it in the fridge for at least 30 minutes, or up to 8 hours if you have time—this step is crucial for juicy, flavorful chicken. I usually aim for a few hours so the flavors really soak in.
Step 2: Soak Cashews and Cook Quinoa
Pour hot water over the raw cashews and let them soak for at least an hour; this softens them up so your dressing gets silky smooth. Meanwhile, combine quinoa and water in a saucepan. Bring it to a boil, then cover and simmer until all the water is absorbed and the quinoa is tender — about 20-25 minutes. Fluff with a fork and set aside for your meal prep bowls.
Step 3: Prep Your Veggies
Start with the butternut squash: peel, slice lengthwise into ½-inch slices, and remove any seeds or strings with a paring knife. Then prep your sweet potatoes by washing, trimming, and cutting into wedges—no need to peel those skins, they add great texture and nutrients. Toss the sweet potatoes in half of your garlic-olive oil-salt-pepper mixture, and brush the rest onto the butternut squash slices. This garlic mixture is my secret ingredient—it brings out so much flavor with minimal fuss.
Step 4: Prepare and Skewer Brussels Sprouts
Trim the ends and halve the Brussels sprouts. To keep them from falling through the grill grates, I thread them onto skewers. If you don’t have skewers handy, no worries—just grill the sprouts on a bed of foil. Then, whip up a quick balsamic glaze with vinegar, olive oil, honey, Dijon mustard, and salt. Drizzle this tasty mix over the skewers before grilling.
Step 5: Fire Up Your Grill and Cook
Preheat your grill to about 350°F. Start by placing the chicken, butternut squash, and sweet potato wedges on the direct heat. Grill for 6-8 minutes until you see those beautiful grill marks, then flip and continue cooking until the chicken is fully cooked (juice runs clear) and the veggies are tender. Remove these from the grill and set aside while you finish the Brussels sprouts and remaining sweet potatoes. Grill the Brussels sprouts skewers and any leftover sweet potato wedges for another 5-8 minutes per side, until tender and caramelized.
Step 6: Make the Cashew Apple Cider Dressing
Drain your soaked cashews and toss them into a blender along with minced shallot, apple cider vinegar, Dijon mustard, honey, olive oil, salt, cinnamon, and some water. Blend until smooth and creamy, adding extra water in small amounts until you get a pourable consistency that’s perfect for drizzling. If you’re short on time, swapping in plain Greek yogurt here also works wonderfully.
Step 7: Assemble and Store Your Bowls
I like to store everything separately in airtight containers in the fridge, then assemble my fall meal prep bowls buffet-style during the week. I start with a base of quinoa, add grilled butternut squash, sweet potatoes, Brussels sprouts, and sliced apple cider chicken. Finish with a sprinkle of dried cranberries and pepitas for texture and a drizzle of the cashew apple cider dressing. It’s always such a joy putting this together—you get all the cozy fall flavors in one bite!
Pro Tips for Making Fall Meal Prep on the Grill Recipe
- Marinate Longer: Letting the chicken soak in the marinade for several hours (or overnight) really amps up the flavor and juiciness.
- Use Skewers Wisely: Threading Brussels sprouts onto skewers keeps them from slipping and makes flipping on the grill a breeze.
- Consistent Slicing: Slice your squash and sweet potatoes evenly so everything cooks at the same rate and finishes perfectly.
- Don’t Skip the Dressing: The cashew apple cider dressing is a game-changer that ties the whole bowl together—don’t leave it out!
How to Serve Fall Meal Prep on the Grill Recipe
Garnishes
I always reach for dried cranberries and raw pepitas when I serve this dish because they add lovely bursts of sweetness and crunch that contrast beautifully with the smoky grilled flavors. A sprinkle of fresh herbs like parsley can brighten things up even more, especially if you’re serving it fresh from the grill.
Side Dishes
Since this recipe comes with a great mix of grains, protein, and veggies, I usually keep sides simple—maybe a crisp green salad with apple slices and toasted walnuts or some crusty bread to soak up that dressing. But if you’re hosting, a warm cup of butternut squash soup pairs beautifully as a starter.
Creative Ways to Present
For a special occasion, I love serving this Fall Meal Prep on the Grill Recipe family-style, letting everyone build their own bowls. Setting up a “fall bowl bar” with all the ingredients on the table lets guests get creative with their portions and toppings—it’s always a hit at weekend dinners!
Make Ahead and Storage
Storing Leftovers
I store each component separately in airtight containers in the fridge for up to 4 days. This keeps veggies from getting soggy and the chicken from drying out. When I’m ready to eat, I just reheat what I want and assemble fresh bowls—it keeps that signature grilled texture intact.
Freezing
I’ve frozen the cooked chicken and veggies before with good results. Just pack them in freezer-safe containers or bags and make sure they’re cooled completely before sealing. Thaw overnight in the fridge and reheat gently to avoid overcooking.
Reheating
To keep everything tasting fresh, I reheat the chicken and veggies in a skillet over medium heat or in the oven at 350°F instead of the microwave. This keeps that grilled char and prevents them from turning mushy. Dressings should be added fresh after reheating for the best flavor.
FAQs
-
Can I use bone-in chicken for the Fall Meal Prep on the Grill Recipe?
Yes, you can, but cooking times will be longer. Bone-in chicken tends to take more time to cook through on the grill, so monitor carefully to avoid undercooked parts. You might also want to marinate it overnight for better flavor penetration.
-
Do I have to soak the cashews for the dressing?
Soaking cashews softens them for a creamy dressing texture. If you’re pressed for time, soak them in very hot water for 30 minutes or use canned cashews or plain Greek yogurt as substitutes, but the flavor and texture might be slightly different.
-
What grill setup works best for this recipe?
A medium heat setup around 350°F is ideal so your chicken cooks through evenly while the veggies get those perfect grill marks without burning. Using both direct and indirect heat zones helps if your grill allows for it.
-
Can I prepare this recipe indoors without a grill?
You absolutely can! Use a grill pan on the stovetop or roast the chicken and vegetables in the oven at 400°F. While you won’t get the same smoky char, the flavors will still shine with the marinade and seasonings.
Final Thoughts
This Fall Meal Prep on the Grill Recipe has become one of those dishes I reach for when I want a comforting, flavorful, and nourishing meal that doesn’t take all day. There’s something so satisfying about firing up the grill and letting those autumn flavors come alive outdoors, especially when you know you’ve got delicious lunches and dinners lined up for days. I can’t wait for you to try this—you’ll love how easy it is to stick to healthy eating without sacrificing any cozy, seasonal flavor!
Print
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: Gluten Free
Description
This Fall Meal Prep on the Grill is a vibrant and wholesome dish featuring apple cider marinated grilled chicken paired with perfectly charred butternut squash, Brussels sprouts, and sweet potatoes. Served over fluffy quinoa and finished with a creamy cashew apple cider dressing, this recipe is an ideal meal prep option to enjoy nutritious and flavorful meals throughout the week during the cozy fall season.
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
- Garlic mixture from butternut squash (1/3 cup olive oil, 3 garlic cloves minced, 1/2 teaspoon sea salt, 1/2 teaspoon black pepper)
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 (raw pumpkin seeds)
Instructions
- Marinate Chicken: In a large bowl or gallon-size ziplock bag, whisk together ⅓ cup olive oil, 3 tablespoons fresh lemon juice, 2 tablespoons apple cider vinegar, 3 tablespoons chopped parsley, 1 teaspoon chopped rosemary, 2 minced garlic cloves, 1 teaspoon sea salt, and 1 teaspoon ground black pepper. Add 4 boneless skinless chicken breasts and coat thoroughly. Refrigerate for at least 30 minutes up to 8 hours to enhance flavor and juiciness.
- Soak Cashews: Pour 2 cups hot water over 1 cup raw cashews and let them soak for at least one hour to soften, allowing for a creamy dressing base.
- Cook Quinoa: Rinse 1 cup quinoa under cold water. Combine rinsed quinoa and 2 cups water in a saucepan. Bring to a boil over medium-high heat, then reduce heat to medium-low, cover, and simmer for 20-25 minutes until water is absorbed and quinoa is tender. Remove lid and fluff with a fork.
- Prepare Butternut Squash: Peel 1 butternut squash by slicing off ends and removing the skin with a vegetable peeler or knife. Slice into ½-inch thick lengthwise pieces. Remove and discard seeds and strings with a paring knife. Set aside.
- Prepare Sweet Potatoes: Wash 4 large sweet potatoes and remove ends. Cut each in half lengthwise, then slice into ⅓-inch thick wedges. Keep skin on. Place wedges into a large mixing bowl.
- Make Garlic Oil Mixture: In a small bowl, whisk together ⅓ cup olive oil, 3 minced garlic cloves, ½ teaspoon sea salt, and ½ teaspoon black pepper. Brush this mixture on both sides of the butternut squash slices and pour over sweet potato wedges, tossing to coat evenly.
- Prepare Brussels Sprouts: Trim ends from 2 lbs Brussels sprouts and halve through the stem, removing loose leaves. Thread sprouts onto skewers without overcrowding to prevent falling through grill grates. Alternatively, use a foil tray. In a small bowl, combine ¼ cup balsamic vinegar, 3 tablespoons olive oil, 1 tablespoon raw honey, 1 tablespoon Dijon mustard, and ½ teaspoon sea salt. Drizzle over Brussels sprouts skewers.
- Preheat Grill: Heat Weber grill to 350°F (175°C) for medium heat grilling.
- Grill Chicken and Vegetables – First Stage: Place marinated chicken breasts, garlic-coated butternut squash slices, and sweet potato wedges on direct heat on the grill. Cook for 6-8 minutes until grill marks appear, then flip and cook the other side until chicken is cooked through (internal temp 165°F) and vegetables are tender. Remove and set aside.
- Grill Brussels Sprouts and Remaining Sweet Potatoes – Second Stage: Place Brussels sprouts skewers and remaining sweet potato wedges in a single layer on the grill. Cover and grill for 5-8 minutes until grill marks appear. Flip and cook an additional 4-6 minutes until tender.
- Make Cashew Apple Cider Dressing: Drain soaked cashews and add to a blender along with 1 minced shallot, ¼ cup apple cider vinegar, 1 tablespoon Dijon mustard, 1 teaspoon raw honey, 3 tablespoons olive oil, ½ teaspoon sea salt, ¼ teaspoon ground cinnamon, and ½ cup water. Blend until smooth and creamy, adding more water as needed to achieve a pourable consistency. Optionally, substitute cashews with plain Greek yogurt for quicker preparation.
- Assemble Meal Prep Bowls: Layer cooked quinoa as the base. Top with grilled butternut squash, sweet potato wedges, Brussels sprouts, and apple cider grilled chicken. Garnish with optional dried cranberries and pepitas. Drizzle generously with cashew apple cider dressing.
- Storage: Store all components separately in airtight containers in the refrigerator. Assemble and reheat servings as desired throughout the week for flexible, flavorful fall meals.
Notes
- Marinate chicken for a minimum of 30 minutes, but preferably up to 8 hours for best flavor and juiciness.
- Soaking cashews softens them for a creamy dressing; if short on time, substitute with Greek yogurt.
- Use skewers or foil to prevent Brussels sprouts from falling through grill grates.
- Ensure chicken reaches an internal temperature of 165°F (74°C) for safe consumption.
- This recipe offers flexible meal prep—store ingredients separately for easy assembly throughout the week.
- Adjust seasoning and honey according to personal taste preferences.
- Vegetarian option: omit chicken and increase grilled vegetables and quinoa portions.
Nutrition
- Serving Size: 1 meal (approximately 1 chicken breast with 1/6th of vegetables and quinoa)
- Calories: 450 kcal
- Sugar: 8 g
- Sodium: 480 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 7 g
- Protein: 35 g
- Cholesterol: 85 mg
