In the autumn, you may find these lovely acorn squashes at your local store or farmers’ markets. Are you wondering what to do with them? Acorn squash is very easy to cook and is so versatile! I’ll explain how to prepare acorn squash healthily and give you some more ideas about what to do with it.

After it’s cooked, the squash is tender and you can use it in many dishes like you would white or sweet potatoes or zucchini. The ridged shape gives slices of acorn squash a flower-like appearance. That is my favorite way to slice it before baking, and the result is just stunning!

Here is this beautiful acorn squash:

Whole Acorn Squash: green and orange — Whole acorn squash

How to Prepare Acorn Squash

Just wash the acorn squash and cut it into either slices or halves. I use a chef’s or Santoku-style knife and apply some pressure to cut this into several slices about 1 to 1 and 1/2 inches thick. Here is another method using the microwave if you’re concerned about cutting it.

The seeds and “string” can be scooped out easily, and roasted like pumpkin seeds. I would not eat the skin. This squash has a lovely orange-yellow flesh and sweet flavor. It would be a great side dish for Thanksgiving and other fall and winter holidays. You can make it into a soup or stuff it with other vegetables and whole grains for something more substantial.

It is also easy enough to make on a weeknight. I brushed orange juice on the slices of squash, then sprinkled with a little salt, black pepper, and cinnamon. Here are some other suggestions for how to flavor it:

Pineapple juice or apple cider
A drizzle of maple syrup or agave nectar
Ground ginger, nutmeg, cloves, or pumpkin pie spice, which includes these plus cinnamon
Chili powder or paprika
Fresh sage, thyme, or parsley

How to Cook Acorn Squash

After brushing with the orange juice and adding seasonings, I baked the slices for about an hour at 350 degrees F. There is no need to add butter or oil. With this recipe, you will enjoy its natural flavor.

Baked acorn squash is a delicious side dish everyone can enjoy. For an entree, try chunks with whole grain rotini and spinach, stuff half of a roasted one with a cooked whole grain like bulgur or farro and vegetables, or serve with oven-roasted potatoes, grilled zucchini, and red onions.

Nutrition

One cup of cooked acorn squash provides 9 grams of fiber, which is terrific because so many Americans don’t get enough. You can learn more about dietary fiber here. This squash also has 90 mg. of calcium, 1.9 mg. of iron, and a whopping 896 mg. of potassium per cup!

Lots of healthy people aren’t eating enough potassium, so this is a healthy dietary addition. But if you must restrict dietary potassium, this will be a veggie to avoid.

There are also 43 mcg RAE of vitamin A, in the form of beta-carotene. With 115 calories in a cup, this filling vegetable has less energy than potatoes, pasta, sweet potatoes, or rice, so it is a nutrient-dense choice.

Simple Orange Cinnamon Acorn Squash Rings

Melissa Altman-Traub MS, RDN, LDN

A tasty and easy side dish for everyday healthy eating or special occasions. These tender acorn squash rings are baked with a citrusy twist of orange and a hint of warm cinnamon. Perfect for a cozy winter meal with a touch of comforting spice.

5 from 4 votes

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Prep Time 5

Cook Time 1

Total Time 1 5

Course Side Dish

Cuisine American

Servings

Calories 51 kcal

Equipment

Oven
Cutting board
Chef's knife

Ingredients

1 acorn squash
nonstick spray
¼ cup orange juice
½ teaspoon cinnamon
⅛ teaspoon salt
⅛ teaspoon black pepper

Instructions

Preheat the oven to 350° F.
Slice the acorn squash into rings of about 1 ½ inches thick. Scoop out the seeds.
Place the squash rings in a baking sheet sprayed with non-stick spray. Brush them with orange juice and sprinkle with cinnamon, salt, and pepper.
Bake for an hour or until tender and lightly browned.

Notes

The nutrition estimate is from Spoonacular, which is based mainly on USDA data.

Nutrition

Calories: 51kcalCarbohydrates: 13gProtein: 1gFat: 0.1gSaturated Fat: 0.02gPolyunsaturated Fat: 0.05gMonounsaturated Fat: 0.01gSodium: 76mgPotassium: 407mgFiber: 2gSugar: 1gVitamin A: 428IUVitamin C: 20mgCalcium: 40mgIron: 1mg

Keyword Acorn squash, Baked squash, Vegan, Winter squash

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Here are farmers’ market shopping tips for the best produce.