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Stuffed Acorn Squash Recipe | Vegan + Healthy!

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Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This delicious Stuffed Acorn Squash recipe with Wild Rice, Apples & Caramelized Onions is gluten-free, vegan and perfect for fall or winter!

A white baking dish with four stuffed acorns squashes inside.

Getting ready for the holidays can be stressful. The food planning and prep alone is a week-long endeavour, and then you have to miraculously make it through an entire day with your family. It’s a LOT. For most of my life I didn’t have to worry about any major food intolerances at the dinner table, but today it seems like everyone has their shtick. It might be that they’re vegetarian, or gluten free, or they just don’t eat mushrooms, but whatever it is, you’ve got to be ready. That’s why I LOVE this stuffed acorn squash recipe.

Table of contents

Why This Recipe Works

The entire family loves this stuffed acorn squash recipe to bits, and they accommodate a wide range of dietary restrictions and palates. No dairy, no meat, no animal products, no gluten.

This dish is also really easy to make and looks gorgeous so it’s perfect for a holiday dinner when you want to impress guests without doing a ton of work.

This vegan friendly acorn squash recipe is also something you can prep ahead of time to make the holidays less stressful. Making components ahead of time really helps cut down on the holiday madness.

Table of contents

Key Ingredients

Over head view of ingredients for Stuffed Acorn Squash: pecans, garlic, kale, apple, onion, pomegranate arils, acorn squash, olive oil, mushrooms, wild rice, dried cranverries, sage, vegetable stock, pomegranate molasses, and white beans.

Acorn Squash – You want to pick an acorn squash with a smooth, dry rind with no cracks or soft spots on the exterior. The skin should also be on the duller side as a shiny acorn squash means it’s not fully ripe.

Apples – Green apples are a bit on the tart side so if you want a sweeter apple, you’re welcomed to change it to an apple of your choice.

Wild Rice – We picked wild rice for this stuffed acorn squash recipe as it has a wonderful chewy texture and a roasted, nutty flavour to it. If you want to substitute regular brown rice or quinoa, that also will work.

Mushrooms – Mushrooms give this a “meaty” feel to it. If you don’t like mushrooms, you’re welcomed to leave it out. Add more white beans instead to bulk it up.

How to Make This Recipe

 
Step by step photos of roasting acorn squash, cooking the wild rice, and caramelizing the onions

Step 1: Preheat oven to 415 F. Place the acorn squash cut side down onto a baking tray or dish and cover with foil. Bake for about 40-45 minutes until tender. Remove and allow to cool just enough to touch.

Step 2: Meanwhile, while the acorn squash is roasting, add the wild rice and vegetable stock to a small sauce pot and bring to a boil. Reduce heat to low and cook for about 35 minutes or until all of the liquid is absorbed. Transfer to a large bowl.

Step 3: At the same time, in a large skillet, add two tablespoons of olive oil over medium low heat. Add the onion and cook low and slow for about 50-60 minutes or until caramelized and golden. Season with salt and pepper, to taste. Transfer to a large bowl with the rice when finished.

Step 4: When the onions are done, return the pan to the heat and add in the additional tablespoon of oil. Add the sage, garlic and mushrooms and cook for 5 minutes.

Step 5: Then add in the apples and saute for 1 minute. The apple gives the stuffed acorn squash and nice crunch!

Step 6: Then add in the kale and cook until wilted. Season with salt and pepper. Add to the large bowl.

Step 7: Add in the white beans and saute to combine then transfer to a bowl.

Step 8: In a large bowl, mix in the cranberries, pecans, pomegranate arils and two teaspoons of pomegranate molasses. Season with salt and pepper, to taste and mix everything together.

Step 9: Divide the mixture between the four acorn squash. Drizzle with the remaining two teaspoons of molasses and bake for 15 minutes until the stuffed acorn squash is golden brown.

Expert Tips

You can totally substitute whatever odds and ends you’ve got lying in your fridge around the holidays, or whatever you know your guests will like. I love that this stuffed acorn squash recipe packs protein and fibre without the fat, so it’s super nutritious even though it tastes decadent and festive.

If you do not have fresh sage, you can substitute with dried sage. When substituting dried herbs for fresh, the ratio is 1 teaspoon dried to 1 tablespoon fresh.

If you have trouble cutting your acorn squash in half, you can pop it in the microwave for a couple of seconds to soften it, making it easier to slice through.

We roast the acorn squash cut side down as it allows steam to be trapped in the cavity of the squash and keeps it moist as it roasts.

Recipe FAQs

How can I make this stuffed acorn squash recipe ahead of time?

You can roast your acorn squash up to 3 days ahead of time. Then on the day of, you can just make the stuffing.
You can also caramelize the onions ahead of time as well. Make sure everything is stored separately, tightly wrapped, in the fridge.

Can I freeze acorn squash?

Found some on sale and want to save it for later? After roasting the acorn squash, let the squash cool and then place one half of the squash into a freezer bag and remove as much air as possible. And freezer for up to 3 months. When ready, reheat the squash and make the stuffed acorn squash as directed when ready.

Can I double time?

Feel free to double or triple this recipe! It can easily be scaled up.

How do I cut the acorn squash?

My favourite way to cut my acorn squash to stuff it is by cutting it from stem to bottom instead of across the middle of the squash.

An overhead photo of a white baking dish with four stuffed acorn squash.

More Recipes You May Like

If you’re looking for more holiday cooking inspo like this stuffed acorn squash recipe, give these a try!

Now I want to know what do you serve your vegan and gluten free guests?

This Vegan Stuffed Acorn Squash with Wild Rice, Apples and Caramelized Onions recipe is a perfect gluten free, plant-based Thanksgiving recipe to impress the vegan friends and family in your life.

Vegan Stuffed Acorn Squash with Wild Rice, Apples and Caramelized Onions

This Vegan Stuffed Acorn Squash with Wild Rice, Apples and Caramelized Onions recipe is a perfect gluten free, plant-based Thanksgiving recipe to impress the vegan friends and family in your life.
5 from 9 votes
Print Pin Rate
CourseDinner
CuisineAmerican
DietGluten Free, Vegan
Prep Time10 minutes
Cook Time1 hour 35 minutes
Total Time1 hour 45 minutes
Servings4 people
Calories410kcal
AuthorAbbey Sharp

Ingredients

  • 4 acorn squash halved and seeded
  • 3 tbsp extra virgin olive oil divided
  • 1 onion finely sliced
  • 1 cup wild rice
  • 1 ½ cups vegetable stock
  • 2 tbsp sage minced
  • 2 cloves garlic minced
  • 1 lb mushrooms sliced
  • 2 green apples diced
  • 4 cups baby kale shredded
  • 1/3 cup dried cranberries
  • 1/3 cup pomegranate arils plus more for garnish if desired
  • 1 can white beans drained and rinsed
  • 4 tsp pomegranate molasses divided
  • 1/3 cup Pecans crushed plus some whole for garnish
  • Salt and pepper to taste

Instructions

  • Preheat oven to 415 F. Place the acorn squash cut side down onto a baking tray or dish and cover with foil. Bake for about 40-45 minutes until tender. Remove and allow to cool just enough to touch.
  • Meanwhile, add the rice and stock to a saucepot and bring to a boil. Reduce heat to low and cook for about 35 minutes or until all of the liquid is absorbed. Transfer to a large bowl.
  • Meanwhile, in a large skillet, add two tablespoons of olive oil over medium low heat. Add the onion and cook low and slow for about 50-60 minutes or until caramelized and golden. Season with salt and pepper, to taste. Transfer to a large bowl with the rice.
  • Return the pan to the heat and add in the additional tablespoon of oil. Add the sage, garlic and mushrooms and cook for 5 minutes, then add in the apples and saute for 1 minute. Then add in the kale and cook until wilted. Season with salt and pepper. Then add in the white beans and mix to combine. Add to the large bowl.
  • Mix in the cranberries, pecans, pomegranate arils and two teaspoons of pomegranate molasses. Season with salt and pepper, to taste Mix everything together, then divide between the four acorn squash. Drizzle with the remaining two teaspoons of molasses and bake for 15 minutes until golden brown.
  • Garnish with additional pecans and pomegranate arils, if desired and enjoy.

Video

Notes

You can totally substitute whatever odds and ends you’ve got lying in your fridge around the holidays, or whatever you know your guests will like. I love that this stuffed acorn squash recipe packs protein and fibre without the fat, so it’s super nutritious even though it tastes decadent and festive.
If you do not have fresh sage, you can substitute with dried sage. When substituting dried herbs for fresh, the ratio is 1 teaspoon dried to 1 tablespoon fresh.
If you have trouble cutting your acorn squash in half, you can pop it in the microwave for a couple of seconds to soften it, making it easier to slice through.
We roast the acorn squash cut side down as it allows steam to be trapped in the cavity of the squash and keeps it moist as it roasts.

Nutrition

Calories410kcal
Mention @AbbeysKitchen or tag #abbeyskitchen if you try and share this recipe!

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About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

Abbey Sharp smiling.

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Reader Interactions

37 Comments

  2. Kristina says

    5 stars
    I made this last night, with some modifications due to what I had on hand. Ended up using the wild rice, apple, caramelized onion, garlic combo, plus chard, maple syrup and a splash of balsamic vinegar to give it a mild sweet/tangy flavour. Also added crumbled veggie patties but wasn’t crazy about that addition…will try beans next time. My husband absolutely loved it and thinks it was restaurant quality. Very tasty, filling and super nutritious. Also versatile and easy to do some of the prep (parbake the squash, make rice, etc.) in advance. This one is a winner!

    reply to this comment
5 from 9 votes (5 ratings without comment)

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