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25 October Recipes: Breakfasts, Baked Goods, Smoothies and Soups

By Ethan Boldt

September 30, 2025

When October arrives, the temperatures dip further down at night, the leaves begin to change and there’s less sunlight. In other words, you begin to naturally yearn for comforting, warm recipes with the hot days mostly in the rearview mirror. You want some great October recipes.

In particular, you’re likely hoping to make up more warm breakfast dishes, smoothies with fall flavors, baked goods featuring fall fruits, and soups and bowls that contain fall veggies. We deliver 25 recipes below, all of which boast impressive nutritional profiles and often feature an Ancient Nutrition product.

Breakfast and snack ideas

1. Salted caramel overnight oats

Most overnight oats recipes are extremely high in carbohydrates and low in fats and protein. With 49 grams of carbs (10 of which are fiber), 19 grams of fat and a whopping 31 grams of protein in these salted caramel overnight oats, this is the balanced breakfast you need.

Another fall overnight oats recipe is our pumpkin spice overnight oats or gingerbread overnight oats.

2. Breakfast bowl

The breakfast bowl is more of a recent trend that shows no signs of slowing down. This egg-based bowl features many foods rather than the standard egg, bacon, toast routine. It’s more fun, healthier and yes, more delicious.

We’ve gone a step further and developed a high-protein breakfast bowl that is absolutely loaded with nutrition. In fact, it features a good amount of nearly every vitamin and mineral.

3. Seasonal yogurt bowl

This one is a cinch. Stir a scoop of Multi Collagen Protein (go with unflavored or vanilla) into a cup of Greek yogurt. Top with your favorite seasonal fruits (like cut-up apples, cranberries or figs) and add walnuts, a drizzle of honey and flaky sea salt.

4. Pumpkin spice French toast

This type of French toast is a great weekend dish that will keep you going all day long, for it’s not just high in protein but also in many nutrients. For each 385-calorie serving, you get 44 grams of carbohydrates, 12 grams of fat and 22 grams of protein.

A key ingredient is Ancient Nutrition’s Bone Broth Protein Pumpkin Spice, one of the most popular flavors and only available this time of year.

5. Pecan cortado

More interested in a coffee-type drink as part of your breakfast? Try this pecan cortado.

A cortado is a Spanish coffee drink made from equal parts espresso and lightly steamed milk, with the milk balancing the coffee's intensity to create a balanced, smooth and rich flavor.

First make pecan syrup by adding one cup pecans, one cup water, one cup coconut sugar and one teaspoon cinnamon to a pot. Bring to a boil over medium-high heat then reduce heat to low. Simmer while stirring occasionally for about 15 minutes. Remove from heat. Cool before straining liquid into a glass bottle.

Pour two shots of espresso over a tablespoon of the syrup, then add oat milk frothed with Hormone Balance + Collagen. Enjoy!

Smoothies

6. Pumpkin spice smoothie

While most pumpkin smoothie recipes use pumpkin puree and can be quite fussy, this pumpkin spice smoothie requires just five ingredients (and one is ice!) yet is packed with flavor due to the collagen-based powder infused with traditional fall spices.

It's also as power-packed a smoothie as you will find, with 24 grams of protein, 14 grams of fat and 18 grams of carbs … yet clocks in at only 282 calories.

You can use Ancient Nutrition's limited-edition Pumpkin Spice Bone Broth Protein or a vanilla protein powder plus pumpkin puree and spices.

7. Apple pie smoothie

Powered by whey protein and the mighty apple, this apple pie smoothie recipe is one of the best fall protein shakes you can make. It’s loaded with both protein (28 grams) and fiber (8 grams), so it will keep you full for hours. At 350 calories, it’s the perfect breakfast or snack (such as after a workout) on a crisp fall day. You can even serve for dessert!

8. Pecan pie smoothie

Featuring pecans and cinnamon-flavored Multi Collagen Advanced Lean powder, this delicious smoothie is a great way to start a fall day. This pecan pie smoothie delivers that fun, sweet flavor of the pie but without the heaviness. You’ll also love its balance: 32 grams of carbs, 22 grams of fat and 25 grams of protein.

Baked goods

9. Spiced pumpkin bread

While you can get pumpkin bread at your coffee shop, making it yourself is surprisingly easy and considerably healthier. One slice of our pumpkin bread is around half the calories, a third (!) of the carbohydrates, a fourth of the sugar (!!) and contains more protein. It features the seasonal hit Pumpkin Spice Bone Broth Protein.

10. Banana collagen muffins

Muffins are popular year-round but particularly in the fall because they’re cozy, fun to eat and contain just the right amount of sweetness without overpowering you.

These banana muffins fit the bill, with two big bonuses: They contain collagen and are gluten-free. This makes them especially gut friendly. Naturally sweetened with bananas, maple syrup and coconut sugar, they’re also delicious.

11. Apple cider donuts

The average apple cider donut, even the lovely ones at the farmer's market, isn't exactly full of healthy ingredients. Instead, make the apple cider donuts with a great macronutrient profile, including performance fats and protein. These donuts are also delicious and fun to make.

12. High-protein bagels

Most of us love bagels but probably reserve them for the special treat category because of the high carb and calorie count, in addition to the negligible protein. Turns out you can make a high-protein bagel that’s also moderate in calories plus is both easy and delicious.

This recipe includes just five ingredients, including Greek yogurt, the magical ingredient that can make many recipes become higher in protein and workable. It also contains collagen protein from Ancient Nutrition, which adds to the protein content in the best of ways,

Soups

13. Creamy pumpkin soup

Fall is the perfect time of year to have this pumpkin soup, but any cold weather will do. With the pumpkin meat and the Bone Broth Protein Butternut Squash, it's so flavorful and creamy.

One cup of this delicious delivers a perfect balanced macronutrient dish, at 209 calories and with 19 grams of healthy carbs, 13 grams of fat and 8 grams of protein.

14. Chicken pot pie soup

You know chicken pot pie but what about chicken pot pie soup? Easier to make and extra delicious, it'll warm you up from head to toe and fill you with nutrient-rich bone broth.

Heat two tablespoons of olive oil in a large pot over medium heat. Sauté one small diced onion, three diced celery stalks and three diced carrots for 4–5 minutes, then stir in three minced garlic cloves and two tablespoons gluten-free flour and cook one minute to form a roux.

Pour in four cups warm water mixed with five scoops of Ancient Nutrition's Chicken Soup Bone Broth Protein, then add half-cup frozen peas, half-cup frozen corn, two tablespoons fresh thyme, half-teaspoon sea salt, half-teaspoon pepper, and one 15-ounce can drained sliced potatoes. Let simmer 8–10 minutes until slightly thickened. Meanwhile, blend the potatoes and one cup of broth until smooth, stir that in with one pound cooked chicken, heat through for about three minutes, and serve garnished with thyme and optional puff pastry bites.

15. Cream of broccoli soup

This creamy broccoli soup is loaded with nutrients and flavor — plus a little bit of heat from curry powder. In fact, With the broccoli, greens and green onions, and garlic, one serving provides at least 100 percent DV of manganese as well as vitamins A, C and K.

Last but not least, this soup is powered by collagen powder to provide gut, skin and joint support.

16. Creamy parsnip soup

The standard fall root vegetable soup is usually butternut or acorn squash, both of which are delicious. But if you’re interested is a new one, try this delicious parsnip soup.

This cream-colored root vegetable is related to the carrot and parsley, and its taste resembles both. It’s also one of the healthier vegetables, as it’s high in fiber, potassium, vitamin C and folate.

Bowls

17. Quinoa bowl

A quinoa bowl is an increasingly trendy item you'll see at cafes and fast casual restaurants but also a recipe that you can easily whip at home with what you have on hand.

With its multiple healthy ingredients, this bowl is one of the most nutritious dishes you can make. One serving of this quinoa bowl delivers 24 grams of fiber, 33 grams of protein, and over 100 percent DV of vitamin C, vitamin K, manganese, folate, copper and phosphorus.

18. Buddha bowl

These days, Buddha bowls are all the rage. Also known as grain or macro bowls, they have a balanced blend of the three macronutrients: carbohydrates, fat and protein.

Typically, a grain bowl contains five ingredient groups: whole grains, veggies, protein, dressing and sprinkles like nuts or seeds. This Buddha bowl features wild rice as the grain, and then it goes with fall veggies for that portion: namely nutrition-rich sweet potatoes, red onion and Brussels sprouts.

19. High-protein chili

Have you ever noticed how a bowl of chili fills you up? That’s because it typically includes plenty of the three macronutrients: carbohydrates, fat and protein. When these three “macros” are balanced, you typically feel satiated after a meal.

We take it one step further in this chili recipe, which goes higher in protein and nutrients than nearly every recipe out there. The extra protein comes courtesy of Bone Broth Protein, which also aids the flavor profile, and the nutrients arrive via the healthy list of ingredients.

Bars

20. Frozen apple pie bars

This health-minded treat uses a sweet apple filling and a rich cashew-coconut base alongside natural sweeteners. The secret ingredient is Ancient Nutrition’s Whey Protein + Fat Loss Blend powder, an easy-to-digest whey designed to help you burn calories, increase your metabolism and build lean muscle.

21. Pecan pie protein bars

Pecan pie is another great flavor to relish when snack time comes. Try these pecan pie protein bars that use Ancient Nutrition's Milk Chocolate Whey Protein.

Combine one cup rolled oats, half-cup nut butter, half-cup Whey Protein Milk Chocolate, quarter-cup pecan halves, three tablespoons milk, quarter-cup maple syrup, one teaspoon cinnamon, one teaspoon cloves and a pinch of salt in a large bowl. Press the mixture firmly into a lined loaf pan and freeze for about 45 minutes. Slice into bars and enjoy a protein-packed twist on pecan pie.

Desserts

22. Apple crumble

Compared to other apple-centric desserts like apple pie, the apple crumble is easy to make. Warm apples, oats, holiday seasoning like nutmeg and allspice, and pecans make for the most comforting, delicious combination. Add a scoop of vanilla ice cream if you want to be a little decadent!

23. Gluten-free apple pie

If you do want to get a little fussy, make up this delicious apple pie that doesn’t include any gluten. With hints of lemon, apple cider vinegar and several spices, it hits all the right notes … and even includes some collagen for good measure.

24. Pumpkin chia protein pudding

Chia seed pudding makes for a great snack or dessert, but how about making it also high in protein? Done! This high-protein chia seed pudding includes healthy fats from chia seeds, flax seeds and almond butter, protein from bone broth protein powder, plus fiber-rich pumpkin and warming spices including cinnamon.

25. High-protein skillet brownie

Fall is brownie season. A new trend sweeping social media is the skillet brownie, where you mix up your ingredients and pour into a cast-iron skillet and watch the magic happen.

With that in mind, we’ve decided to make a high-protein skillet brownie with some improved ingredients that still allow for plenty of brownie deliciousness.