Delicious Stuffed Acorn Squash Recipe for Healthy Bones

Updated: December 4, 2023

stuffed acorn squash recipe

Crave-Worthy Flavor, Bone-Loving Magic: The Stuffed Acorn Squash Recipe You Need!

Prepare to tantalize your taste buds with one of the most sensational stuffed acorn squash recipes ever created. This gem is a culinary delight that marries health and flavor in every bite.

Imagine the delicate sweetness of acorn squash, roasted to golden perfection and generously filled with a mouthwatering medley of pork sausage, sweet onion, crisp apple, and a blend of fragrant spices and aromatic herbs. 

But it’s not just about taste. This dish is a nutritional powerhouse. You see, acorn squash is a significant source of the powerful antioxidant vitamin C, which is essential for supporting your bones [1].

It’s also a treasure trove of bone loving minerals your skeletal system craves including: 

  • magnesium
  • potassium
  • manganese
  • calcium
  • phosphorus
  • zinc
  • copper
  • selenium [2] [3] [4]

And the best part? You won’t be stuck in the kitchen for ages. Nope! You can prepare one of the most enticing acorn squash recipes stuffed with sausage and veggies in just 15 minutes. So it’s perfect for those jam-packed weeknights when you’re craving something easy, delicious, and bone healthy. 

acorn stuffed squash
stuffed acorn squash recipe

Stuffed Acorn Squash

Gluten Free
3.73 from 29 votes
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4
Calories 655 kcal

Ingredients
  

Stuffed Acorn Squash Ingredients

  • 2 acorn squash cut in half, guts removed
  • 1 tbsp avocado oil

Filling

  • 1 tbsp avocado oil
  • 1 sweet onion diced
  • 2 celery stalks diced
  • 3 cloves garlic minced
  • 1 tsp salt
  • 1 tbsp fresh sage
  • 1 lb pork sausage
  • 1 honey crisp apple cored and diced
  • 1 cup gluten free breadcrumbs
  • 1/2 cup parmesan reggiano grated

Instructions
 

  • Preheat oven to 400 degrees. Line baking pan with parchment paper.
  • Slice each squash in half and remove seeds.
  • Drizzle the open side of each squash with avocado oil. Place open side down and roast for 30 minutes until fork tender.
  • In a medium skillet, over medium heat, add oil, onion, celery, salt, pepper and sage. Sauté until onions become translucent, approximately 10 minutes.
  • Add sausage and sauté until fully cooked.
  • Add apple and sauté until softened.
  • Remove from heat. Add breadcrumbs and parmesan.
  • Once Squash has finished roasting (when you can easily poke it with a fork) remove from oven and fill each with prepared stuffing mixture.
  • Return to oven and roast for 15 minutes until the stuffing is a golden-brown color.
  • Garnish with additional herbs or parmigiano reggiano if desired and serve!

Nutrition

Calories: 655kcalCarbohydrates: 48gProtein: 25gFat: 42gSaturated Fat: 13gPolyunsaturated Fat: 5gMonounsaturated Fat: 19gTrans Fat: 0.2gCholesterol: 93mgSodium: 1530mgPotassium: 1115mgFiber: 5gSugar: 5gVitamin A: 1018IUVitamin C: 27mgCalcium: 200mgIron: 3mg
Tried this recipe?Let us know how it was!

Acorn Squash: The Key to Better Digestion and Healthy Bones

acorn squash

You already know acorn squash is packed with bone supporting nutrients like magnesium, potassium, manganese and vitamin C.

But did you know it’s also brimming with fiber? Not only is this nutrient essential for healthy digestion, it also plays an important role in calcium absorption [5]. How so?

Picture this: your colon is like a bustling city. It’s home to a huge variety of bacteria that all live and thrive in balance and help you maintain health. 

Now, here’s where it gets interesting: when you eat a diet rich in vegetable fibers, it’s like giving these bacteria a gourmet feast! 

They flourish and multiply. Then they produce these powerful little agents called short-chain fatty acids (SCFAs) that help increase calcium absorption [6]. So eating a healthy diet that is high in plant fiber can reduce your risk of losing bone mass.

Takeaways

Your taste buds and bones are in for a treat with our fantastic stuffed acorn squash recipe. It’s the nourishment you’ve been craving — so why wait? Dive right in and experience the goodness for yourself.

But hey, I’m not just a messenger dropping recipes and disappearing into the ether. I want to hear from you. 

Did these squash delights light up your taste buds like the Fourth of July? Drop us a comment and spill the beans about your culinary escapade.

And here’s the cherry on top: if you’re hungry for more intel on how to age like fine wine and keep those bones in top form, we’ve got your back. Sign up for our newsletter and receive a weekly treasure trove of insights that’ll guide you towards a vibrant, healthier lifestyle.

Article Sources

  1. Lindsay E Wyatt, Susan R Strickler, Lukas A Mueller, and Michael Mazourek, “An acorn squash (Cucurbita pepo ssp. ovifera) fruit and seed transcriptome as a resource for the study of fruit traits in Cucurbita” Hortic Res. 2015; 2: 14070. Published online 2015 Jan 28. doi: 10.1038/hortres.2014.7, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595981/
  2. https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
  3. https://www.fnpa.org/health-benefits-of-acorn-winter-squash/
  4. https://health.clevelandclinic.org/benefits-of-squash/
  5. Kalina Maćkowiak, Natalia Torlińska-Walkowiak, Barbara Torlińska, Postepy Hig Med Dosw (Online). 2016 Feb 25:70:104-9. doi: 10.5604/17322693.1195842. https://pubmed.ncbi.nlm.nih.gov/26943307/
  6. Abrams, S., Griffin, I., Hawthorne, K., Liang, L., Gunn, S., Darlington, G. and Ellis, K. (2005) ‘A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents’, The American journal of clinical nutrition., 82(2), pp. 471–6. Available at: https://www.ncbi.nlm.nih.gov/pubmed/16087995

Article Comments

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Recipe Rating




  1. Therese

    November 26, 2023 , 4:20 pm

    As written this was too much for me. Too much fat, too much sodium, too many carbs, too many calories for a single serving especially for seniors!!
    I omitted the added salt, the apple, drained the fat from the cooked pork sausage, and used pecorino romano cheese sparingly on HALF the portion stated in recipe. I wanted to taste the squash as well as the other ingredients. Doesn’t too much salt in the diet also leach calcium from bones?

  2. Yoori AlgaeCal

    November 27, 2023 , 5:33 pm

    Thank you for sharing your feedback and modifications to the recipe! It’s great that you personalized it to better suit your preferences and dietary considerations! Your insights are valuable for those looking to make similar adjustments, and we appreciate your thoughtful input! While too much salt is not good for our bones and overall health, normal amounts of salt are needed :). Please feel free to discuss with a healthcare professional on the optimal daily amount of salt for your individual needs!

    – Yoori

  3. Betsy

    December 6, 2023 , 11:24 am

    I agree Therese…..too much salt and fat. I just omit the salt. Use quinoa nix the sausage and breadcrumbs. And I am with you about tasting the squash. With the sage it is really tasty. Simple is best. I feel in general some of these recipes don’t jive with our goals.

  4. rhonda

    December 6, 2023 , 5:19 am

    What can be used instead of sausage?

  5. Betsy

    December 6, 2023 , 11:18 am

    While I haven’t made this particular recipe I make a stuffed acorn squash and use quinoa. No salt. Way too much in this recipe. Hope that helps.

  6. Tammy Arbogast

    December 6, 2023 , 4:02 pm

    I haven’t tried the stuffed acorn squash as of yet BUT you know I’m going to… I just love it…!

  7. Shelby AlgaeCal

    December 7, 2023 , 7:54 am

    We are so glad to hear this, Tammy! Do let us know how you enjoy the recipe – we know it will be a hit! 🙂
    – Shelby

  8. Sherri Jones

    December 6, 2023 , 6:39 pm

    Heat destroys vitamin C! So your nutritional analysis is misleading . . .

  9. Shelby AlgaeCal

    December 7, 2023 , 7:54 am

    Thank you for your feedback Sherri – we appreciate you taking the time to share this with us, and rest assured, we have shared your thoughts with our team for consideration. Of course, if you have any addition feedback, questions, or concerns, please do let us know! 🙂
    – Shelby

  10. Lois Miller

    December 8, 2023 , 9:54 am

    I haven’t tried the recipe yet. As I consider it, I’m wondering if the benefits are tied to PORK sausage? I usually use TURKEY sausage.
    thanks.

  11. MC

    December 17, 2023 , 2:24 pm

    I tried and I liked it!

  12. Shelby AlgaeCal

    December 18, 2023 , 1:57 pm

    We are so happy to hear this, MC! 🙂
    – Shelby

  13. Bonnie

    December 18, 2023 , 12:48 pm

    How about a vegetarian recipe – I thought about the acorn squash recip without the sausage. Haven’t started the supposed yet – in the process of changing supplements – I didn’t notice when I started it that it was NOT vegetarian

  14. Shelby AlgaeCal

    December 18, 2023 , 2:22 pm

    Thank you for taking the time to share your feedback, Bonnie – we certainly understand that the pork sausage component of our acorn squash recipe doesn’t work for vegetarians, but the good news is, there are lots of substitutions that should work here! If you’re interested, you may want to try swapping out the sausage for sautéed mushrooms, tofu, or even a meat alternative sausage which are available at many grocery stores! In the meantime, rest assured I have passed along your feedback to our team – perhaps we can consider publishing more vegetarian recipes in the new year. I hope this helps for now!
    – Shelby

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,