When it gets colder and the days are shorter, we often want warm, comforting food. You don’t have to give up your health goals to enjoy these meals. The trick is to pick dishes that are both nourishing and satisfying on chilly days.
Winter is a great time to use seasonal ingredients that are both healthy and perfect for hearty meals. Root vegetables, winter squashes, and dark leafy greens taste their best now and provide essential vitamins and minerals when we need them most.
Winter wellness cooking is all about keeping things simple. When you use whole ingredients and cook in ways that bring out their natural flavors, you can make meals that are both comforting and healthy, without needing lots of butter, cream, or white bread. Dishes like slow-cooked stews, roasted vegetables, and grain bowls are filling and help you stay full longer, reducing the likelihood of snacking on less healthy foods.
Butternut Squash and White Bean Soup
This soup is creamy and comforting, without any heavy cream. Roast 3 cups of cubed butternut squash with olive oil, salt, and pepper at 400°F for 25 minutes. In a large pot, cook a diced onion and three minced garlic cloves in olive oil until fragrant. Add the roasted squash, 4 cups of low-sodium vegetable broth, a can of white beans, and a teaspoon each of cumin and smoked paprika. Let it simmer for 15 minutes, then blend until smooth. The white beans make the soup rich and add protein. Top with fresh herbs and pepitas for a little crunch.
Mediterranean Chicken and Chickpea Skillet
This one-pan meal is rich in protein, fiber, and vegetables. Season the chicken thighs with oregano, garlic powder, salt, and pepper, then brown them in a large skillet over medium-high heat in olive oil. Remove the chicken from the pan and add diced red onion, sliced red bell pepper, and 2 cups of baby spinach. When the veggies are soft, stir in a can of chickpeas, a can of diced tomatoes, and some kalamata olives. Put the chicken back in, nestle it into the veggies, and let everything simmer for 20 minutes until the chicken is cooked. The mix of lean chicken and chickpeas keeps you full, and the Mediterranean flavors are a nice pick-me-up on winter nights.
Hearty Lentil and Sweet Potato Stew
This plant-based stew shows that comfort food doesn’t need meat. In a large pot, cook diced onion, carrots, and celery in olive oil until soft. Add three minced garlic cloves, a tablespoon of tomato paste, and spices like cumin, coriander, and turmeric. Stir in a cup of dried green lentils, two cups of cubed sweet potato, a can of diced tomatoes, and four cups of vegetable broth. Bring to a boil, then reduce the heat and simmer for 30 minutes, until the lentils and sweet potatoes are tender. Add a handful of fresh kale and stir until it wilts. This stew is full of plant protein, complex carbs, and vitamins A and C to help your immune system all winter.
You don’t have to give up good food or flavor to stay healthy in winter. When you pick recipes with whole foods and bold tastes, you can enjoy comfort and still look after your health. Staying healthy in winter is about more than what you eat. If you have questions about nutrition, managing health issues during the cold months, or maintaining your wellness, Solara Health is here for you.
published: Jan. 27, 2026, 6:45 p.m.