Stuffed acorn squash

Heart Smart Low Sodium

Acorn squash can be baked, roasted, steamed, sautéed and microwaved. It is high in potassium, and vitamins C and B6. 


nonstick cooking spray
3 medium acorn squash
1 1/2 cups cooked brown rice
1/2 cup chopped, unsalted, dry-roasted walnuts
3/4 cup plain bread crumbs
1 medium onion, finely chopped
2 egg whites, slightly beaten
1/2 teaspoon sage
2 teaspoons freshly chopped parsley
1/2 teaspoon freshly ground black pepper


  1. Preheat oven to 350 F.
  2. Lightly coat a baking dish with nonstick cooking spray.
  3. Cut each squash in half and spoon out seeds. Throw away seeds and set squash aside.
  4. In a medium bowl, combine all ingredients except squash.
  5. Place mixture loosely in squash halves.
  6. Place squash in prepared pan and cover with foil.
  7. Bake 1 hour or until squash is tender.
  8. Serve warm.

Makes 6 servings

Recipe contains: wheat, egg, walnuts

Carb choices per serving: 3

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First Published: 10/01/1999
Last Reviewed: 09/17/2021

a healthy vegetarian recipe photo shows two halves of stuffed acorn squash with brown rice 183767023

 You can use other winter squash such as butternut, buttercup or kabocha, as well as white or wild rice. For a bit more flavor add dried cranberries or golden raisins.*

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