This delicious Stuffed Acorn Squash recipe with Wild Rice, Apples & Caramelized Onions is gluten-free, vegan and perfect for fall or winter!
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.
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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
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 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
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.
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.
Feel free to double or triple this recipe! It can easily be scaled up.
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.
More Recipes You May Like
If you’re looking for more holiday cooking inspo like this stuffed acorn squash recipe, give these a try!
- VEGAN MUSHROOM PASTA
- VEGAN FETTUCCINI ALFREDO (GLUTEN FREE)
- VEGAN BROWN BUTTER BUTTERNUT SQUASH NOODLES
- VEGAN MAPLE ROASTED PERSIMMONS AND FIGS
Now I want to know what do you serve your vegan and gluten free guests?
Vegan Stuffed Acorn Squash with Wild Rice, Apples and Caramelized Onions
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
Nutrition
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.
George says
Hi. On the final 15 min bake, what is oven temp? Thank you for your time.
Abbey Sharp says
Hey! 415F. Enjoy 😉
Tina says
Did you just say if I’m an American my president sucks? I can’t believe you would say that! I will not be listening to any more of your videos. Yes I am an American if I don’t agree with my president I will always respect the office. And NO my president doesn’t “suck”!
Susie Neubaur says
Well said Tina. 🙂 Agreed…
Kristina says
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!
Abbey Sharp says
Amazing! Thanks so much Kristina!
Nicole says
These look amazing!! I think I will make 1/2 the recipe as a side for tomorrow night’s dinner.
Abbey Sharp says
Amazing! Enjoy Nicole 🙂
Agness of Run Agness Run says
This squash recipe is so platable, Abbey! I am so intrigued to give it a try. Where can I find pomegranate molasses?
Abbey Sharp says
Most major supermarkets like Whole Foods and Walmart! Enjoy 🙂
Whitney @ To Live & Diet in L.A. says
These look fantastic! Adding them to my holiday menu!
Abbey Sharp says
Yayyy! Enjoy Whitney 🙂
Lauren O'Connor says
This is such a beautiful fall-festive dish! I’m hoping to put this one on our Thanksgiving table. 🙂
Abbey Sharp says
Amazing! It’ll be a hit! Thanks Lauren
ginger hultin says
These are beautiful! Going on my Thanksgiving menu planning board NOW!
Abbey Sharp says
Amazing! Enjoy girl!
Shannon says
I definitely want these on my Thanksgiving menu! Love the color and texture- so beautiful!
Abbey Sharp says
Thanks Shannon! Enjoy 🙂
Chrissy @ Snacking in Sneakers says
YUM! I have a similar recipe on my blog but I add some sausage in the stuffed part too – it’s soooo good with the apples and rice (though obviously not vegan, haha). I’ve also done an acorn squash with bacon, walnuts, and maple syrup – heavenly.
Abbey Sharp says
Mmm you’re the acorn squash master! I’ll have to try those. Thanks Chrissy
Kelly says
I just dug into a whole lot of wild rice this weekend. It’s so delicious and looks even better stuffed into your pretty acorn squash!
Abbey Sharp says
Oooh yes! So awesome. Thanks Kelly 🙂
Emily says
My dad and brother are vegan and we made a very similar stuffed acorn squash dish last year for Thanksgiving! Soooo good
Abbey Sharp says
Oh nice! It’s super good 🙂
Rachel says
I have all the ingredients for this on hand. I’m totally making this later in the week. And I love wild rice. Mmmm!
Abbey Sharp says
Amazing! Enjoy Rachel 🙂
Pamela says
Oh yes please!! I add it to my thanksgiving menu ????
Abbey Sharp says
Amazing! Thanks Pamela 🙂
Mikki says
Oh my goodness. I don’t know if I could get the rest of my family to eat this, but I know I could devour them myself.
Abbey Sharp says
Hahah thanks Mikki!
Deborah @ Confessions of a mother runner says
Right up my alley! I have a similar recipe but had not thought to add in the green apples yum!
Abbey Sharp says
Yeah! Adds a nice crunch and sweetness