Acorn squash is an appealing carb option due to its brilliant color and sweet flavor. It’s not only delicious, but it’s also high in nutrients. Furthermore, it can give several significant health benefits.

Acorn squash is a cultivar of the same species as zucchini and other summer squashes, Cucurbita pepo. Still, because of its tougher skin and drier meat, it is considered a winter squash in the culinary world.

Indigenous peoples cherished this squash because it could be stored for long periods and cooked whole on the coals of a fire.

Acorn squash can be baked, roiled, and steamed stuffed, sautéed, pureed, or even used as the surprise ingredient in a pie. 

This squash can be grown in practically every state in the United States. However, most of the commercial crop is grown in Michigan, New York, and California.

What Is Acorn Squash?

Acorn squash, which is botanically a fruit, has a mellow, buttery flavour that complements a wide range of savoury and sweet ingredients.

When stuffed with filling ingredients and baked and served in its shell, one squash offers a supper for two at roughly 2 pounds.

They are simple to make, albeit you must remove the stringy centre and seeds before cooking. Acorn squash is roughly the same price per pound as other popular cultivars, such as butternut.

Raw organic golden acorn squash ready to cook

How to Choose Acorn Squash?

Acorn squashes are common backyard crops, but home gardeners must also know when one is ripe. The most obvious clue is color: a ready-to-pick squash will be dark green with a dry stem.

Even if the item isn’t present on a squash sold at a grocery store, buyers can examine its color and make sure the skin is firm enough by lightly pressing it with their fingernails. It should also be heavy for its size, and free of mold and other flaws.

How to Store Acorn Squash?

Acorn squash can be stored for a month or more in a cool, dry place, such as a root cellar. After cutting it open, securely wrap the surface with plastic wrap and store it in the refrigerator for about four days. Cooked leftovers should be refrigerated in an airtight container and used within three days.

If you wish to freeze the squash, cook it first, then peel and cube or mash it. For up to three months, store it in an airtight container.

Acorn Squash Nutrition Facts:

Like other winter squash, acorn squash is extremely nutritious, offering a good dose of vitamins, minerals, and fiber. Although this squash is low in calories, it is high in nutrients.

Acorn squash especially abundant in vitamin C, a water-soluble substance that supports immune cell activity and protects against potentially hazardous microorganisms.

It’s also high in B vitamins, which aid in the creation and breakdown of red blood cells and the electrolytes magnesium and potassium, which are essential for muscle function and blood pressure regulation.

Furthermore, this squash is high in fiber, a nutrient necessary for proper digestion, which also plays a vital role in illness prevention.

My Favorite Squash Recipes:

Health Benefits of Acorn Squash:

Acorn squash has several outstanding health benefits due to its nutritional profile.

1. Contains essential nutrients

Acorn squash is a high-nutritional-value carbohydrate. It’s high in vitamins and minerals, which help your health in various ways.

It is high in vitamin C, pro-vitamin A, B vitamins, potassium, magnesium, iron, and manganese, which are essential for good health.

In contrast to refined food sources such as white rice and white pasta, this squash is high in fiber, which slows digestion, helps control blood sugar levels, and increases feelings of fullness.

2. An excellent source of antioxidants

Acorn squash is high in antioxidants, which protect cells from injury. Antioxidant-rich diets have been shown to lower the risk of various chronic illnesses, including heart disease and certain malignancies.

It’s particularly high in plant pigments known as carotenoids, which have potent antioxidant properties. In fact, after carrots, winter squash, particularly the acorn variety, has the highest concentration of the pigment alpha-carotene.

Acorn squash carotenoids, such as alpha-carotene, beta carotene, and zeaxanthin, may protect against type 2 diabetes, lung cancer, mental decline, and eye-related illnesses. Aside from carotenoids, acorn squash has a lot of vitamin C, which has antioxidant effects.

3. Boosts digestion

Acorn squash is high in soluble and insoluble fiber. Though they serve different purposes in your body, they both play critical roles in digestive health.

Insoluble fiber bulks up feces, and soluble fiber softens it, avoiding constipation and promoting regular bowel motions.

Both types of fiber benefit probiotics, which are friendly microorganisms that live in your gut. A healthy gut microbiome boosts your immune system and protects you from disease.

Furthermore, studies show that eating high-fiber fruits and vegetables like squash may help prevent constipation, colon cancer, and irritable bowel syndrome.

4. Protects against certain diseases

Including acorn squash in your diet is a wise strategy to safeguard your general health, as eating more vegetables may reduce your risk of many chronic diseases.

While research on the advantages of this squash is limited, there is plenty of data to support the health-promoting aspects of vegetable-rich diets.

Vegetable-rich diets help lower risk factors for heart disease, such as high blood pressure and LDL (bad) cholesterol levels.

Furthermore, they may protect against atherosclerosis, a buildup of plaque in your arteries that increases your chance of having a heart attack or stroke.

Diets high in produce such as squash may help prevent neurological disorders such as Alzheimer’s disease and extend general longevity.

Furthermore, persons who eat more veggies weigh less than those who eat fewer vegetables. Weight gain is linked to a number of health problems, including heart disease, diabetes, and certain cancers.

How to Add Acorn Squash to Your Diet?

Acorn squash is delicious and highly adaptable, in addition to providing a variety of potential health benefits.

It can be substituted for other starchy vegetables such as potatoes, sweet potatoes, butternut squash, and pumpkin as a healthy carb source.

Acorn squash is a fantastic addition to sweet and savory meals because of its agreeable, somewhat nutty flavor. It can be baked or roasted in the oven and microwaved for a quick side dish.

A common method of preparing acorn squash is to cut it in half, scoop out the seeds, drizzle with olive oil, and bake the pieces cut side down in an oven at 400°F (200°C) for 35–45 minutes, or until soft.

Acorn squash can also be grilled in thin slices, which softens the skin and makes it edible. Eating the skin of the squash can boost its nutrient density since it is high in fiber and antioxidants.

Here are some easier and more delicious ways to add this quash into your diet:

  • To add color to salads, toss cooked acorn squash cubes in.
  • Puréed acorn squash can be substituted for sweet potato or pumpkin in pies, breads, and muffins.
  • Stuff squash halves with cooked quinoa, pumpkin seeds, cranberries, and vegan cheese for a delightful vegetarian dinner.
  • Combine slices of caramelized roasted acorn squash with pomegranate seeds, sliced avocado, and arugula for a distinctive salad.
  • For a delightful alternative to typical mashed potatoes, mash cooked squash with olive oil, salt, and pepper.
  • Combine cooked squash, coconut milk, vanilla protein powder, cinnamon, almond butter, and frozen banana chunks for a filling smoothie.
  • Acorn squash can be eaten in a variety of ways. Try substituting this delectable winter squash for your favorite starchy vegetables to add more variety to your meals.

overflowing basket of acorn squash isolated on a white background

How to Cook Acorn Squash?

Roasting is the best way to prepare acorn squash. You could just split the squash in half and roast it as-is for a delicious side dish.

However, we prefer to go the extra mile—or, more accurately, the extra half-mile because this is so simple. Add a little spiced butter! Some options are cinnamon or chili brown sugar.

Roast! We roast the squash on a sheet pan lined with parchment paper at 400°F for 45 minutes to an hour. Use a fork to poke it – you want the fork to easily slide into the flesh of the steaming, roasted acorn squash.


Acorn squash has a lot of minerals like fibre, vitamin C, potassium, and magnesium. It also contains many useful plant chemicals, such as carotenoid antioxidants.

As a result, this squash may benefit overall health and protect against chronic diseases such as heart disease and type 2 diabetes.

Furthermore, this vibrantly colored winter squash is a versatile item that gives color and flavor to both sweet and savory meals.

More Healthy Lifestyle Articles:

If you enjoyed this post about Acorn Squash and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families. Thank you!

Also, please leave a star rating! ;-)