Baked Acorn Squash

Healthy Living, Recipes

Nutrient-rich acorn squash is stuffed with dried fruits and nuts in this easy, healthy recipe. Acorn squash is high in dietary fiber and potassium, and it’s loaded with good flavor.

Eating in season is something you can do to enjoy produce at its peak of ripeness while supporting your local farming communities. Acorn squash is plentiful in the fall through winter, starting out green and maturing to a bright orange hue. Packed with antioxidants due to a high beta carotene content, vegetables like butternut and acorn squash help to prevent cancers and fight cell-damaging free radicals. The addition of fruit and nuts to this dish not only increases the fiber, but adds even more powerhouse vitamins and minerals to your daily diet. Pair the squash with a serving of quinoa or even bake it into the center of the squash along with the nut and fruit mixture (once prepared) to add protein to this energy packed meal.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 4 acorn squash
  • 1 cup dried plum chopped
  • 1/2 cup sweetened dried cranberries chopped
  • 1/2 cup pecans chopped
  • 1/2 cup dried apricot chopped


Preheat oven to 375°. Lightly coat 2 baking sheets with nonstick cooking spray.

Cut each acorn squash in half lengthwise and scoop out seeds and strings. Lightly coat cut side of squash with nonstick cooking spray.

Arrange squash halves, cut side down, on baking sheets and bake for 45 minutes. Remove the squash from the oven and turn over.

In a bowl, mix the plums, cranberries, pecans and apricots. Spoon mixture into the cavity of each squash.

Bake for an additional 15 minutes, or until tender and filling is warmed through.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe

Nutrition Facts

Serving Size: 1/2 acorn squash

Calories: 255

Sodium: 12mg

Fat: 5g

Carbohydrates: 50g

Saturated Fat: 0g

Fiber: 6g

Cholesterol: 0mg

Protein: 3g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Baldwin Publishing, Inc. Copyright indicia (© 2007 – 2017 Baldwin Publishing, Inc.). All rights reserved.

Health eCooking® Trademark indicia (® Health eCooking is a registered trademark of Baldwin Publishing, Inc.)

No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.