Acorn Squash

By: Dorine Lam, RDN, MS, MPH

Acorn squash is a great souce of nutrientsThe orange-yellow color in squash comes from beta-carotene, which are great antioxidants to help to reduce free radicals in the body. On top of that, acorn squash is high in folate, which works to reduce homocysteine which is a byproduct of metabolism that can damage blood vessel walls. Acorn squash is also high in vitamin C, which helps with adrenal recovery, and many other more nutrients for good health, such as omega three fatty acids, potassium, and manganese.


  • 2 medium acorn squash
  • 1/4 cup packed brown sugar
  • 2 tablespoons butter
  • Salt and Pepper Optional


  1. Preheat oven to 400 degrees F.
  2. Cut squash in half; discard seeds. Place squash flesh side up on a large baking sheet. Place 1/8 cup brown sugar in the middle of each squash, and then place 1 Tablespoon of butter on top of the brown sugar (season with salt and black pepper – optional). Roast 25 minutes, until flesh is fork-tender.
  3. When done remove spoon squash out of its flesh, stir, and serve.


  1. For people with diabetes – may substitute with Stevia. Acorn squash and other winter squash are higher in sugar content, so limit the quantity intake.
  2. Try baking using sweeter squashes, such as Butternut, Blue Hubbard, Red Kabocha. You may not need to add any brown sugar or other sweetener and it will taste just as delicious.

© Copyright 2012 Michael Lam, M.D. All Rights Reserved.

Acorn squash is a great souce of nutrients


  • Wyandotte says:

    NIce recipe but I have a suggestion: if you were to use a different variety of squash, there would be absolutely no need for any sweetener whatsoever. There is a wide variety of winter squashes available in the supermarket, farmers markets, and so on which are incredibly naturally sweet. I have grown some of these. Common sweet squashes easily available are Butternut, Blue Hubbard, Red Kabocha & there are others. Ask a gardener.

    I am always left scratching my head when I see people pouring brown sugar or maple syrup onto their squash for baking. No need, friends. No need.

    • Dorine Lam RDN says:

      Thank you so much for this insight. Will add the suggestion onto the recipe.

      Dorine Lam, RDN, MS, MPH
      Registered Dietitian and Senior Holistic Nutritionist

      • Wyandotte says:

        Many thanks, Dorine. I find that adding a bit of butter or oil of one’s choice enhances the overall good taste of the baked squash – which you have done.

  • Karol says:

    Good job Dr. Lam, you make’em exactly as I do and they are delicious and after buying organic acorn squash It was unbelievable how much more flavor they have and texture is better too, not so stringy.

  • Anonymous says:

    coconut sugar could be an alternative and low glycemic

    • Dorine Lam RDN says:

      Thank you for your recommendation.

      Dorine Lam, RDN, MS, MPH
      Registered Dietitian and Senior Holistic Nutritionist

  • Ellen says:

    Sugar? Are you kidding?

    • Dorine Lam RDN says:

      You can substitute brown sugar with alternative sweetener if you are concern about raising blood sugar, ie agave nectar, stevia

      Dorine Lam, RDN, MS, MPH
      Registered Dietitian and Senior Holistic Nutritionist