Heart Healthy Quinoa Stuffed Acorn Squash with Apples

(5.0)
By Judy Capodanno
Updated 1/1/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegan | Vegetarian
Heart Healthy Stuffed Acorn Squash
Photo Credit: Baldwin Publishing Staff Photographer

Try this vegan stuffed acorn squash bursting with quinoa, apples and cranberries. Toasted walnuts add a wonderfully warm crunch to this gluten-free recipe that will please herbivores and meat-eaters alike.

This simple stuffed acorn squash is a centerpiece-worthy meal that aligns perfectly with a heart-healthy or diabetic-friendly lifestyle. The natural sweetness of the apples and cranberries pairs beautifully with the earthy quinoa and savory sage, creating a high-fiber dish that helps support blood sugar management.

Total Time
75 minutes
Servings
6
Calories
293

What Makes This Heart Healthy Quinoa Stuffed Acorn Squash with Apples Healthy

This recipe is a nutrient-dense powerhouse that combines complex carbohydrates from quinoa with the healthy fats found in walnuts. It is naturally low in sodium and high in plant-based fiber, making it an ideal choice for maintaining heart health and supporting digestion.

Key Health Highlights

  • Fiber-Rich: Provides 7g of dietary fiber per serving to support gut health and stable blood sugar.
  • Heart-Healthy Fats: Contains monounsaturated fats from olive oil and walnuts that support cardiovascular wellness.
  • Plant-Based Protein: Quinoa and pepitas offer a complete plant-based protein source for lasting energy.
  • Low Sodium: With only 57mg of sodium per serving, this dish helps manage blood pressure levels.
  • Antioxidant-Rich: Cranberries and apples provide essential vitamins and antioxidants to protect cells.
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FAQs About Heart Healthy Quinoa Stuffed Acorn Squash with Apples

Yes, acorn squash is rich in potassium and fiber, both of which are essential nutrients for maintaining healthy blood pressure and cholesterol levels.

For a vegan menu, you can pair it with roasted chickpeas; if you eat meat, lean proteins like roasted turkey or grilled chicken breast are excellent heart-healthy options.

Absolutely. You can substitute the quinoa for an equal amount of cooked brown rice or farro to achieve a similar texture and fiber profile.

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F until warmed through to maintain the texture of the squash.

More Heart-Healthy Recipes: Squash and Vegetable Casseroles

These veggie-based dishes are perfect for a hearty family dinner, or to serve at a vegetarian potluck gathering.

Heart Healthy Squash Casserole
Heart Healthy Butternut Squash Lasagna
Mixed Vegetable Casserole

Heart-Healthy Fall Soups

There’s nothing cozier on a chilly day than a bowl of rich, warming soup, especially one that’s bursting with the sweet and savory flavors of autumn.

Heart Healthy Butternut Squash Soup
Healthy Corn Chowder (Low Sodium Soup)
Heart Healthy White Bean and Kale Soup

Ingredients

Recipe yields 6 servings

Helpful How-To Video

Directions

  1. Step 1

    Preheat oven to 375°. Lightly coat 2 baking sheets with nonstick cooking spray.

  2. Step 2

    Cut each acorn squash in half crosswise and scoop out seeds and strings. Lightly brush 1 tablespoon of the olive oil on the cut side of the acorn squash halves.

  3. Step 3

    Arrange squash halves, cut side down, on baking sheets and bake for 30 to 40 minutes. Remove the squash from the oven and turn cut side up. Set aside.

  4. Step 4

    In a small bowl, combine flaxseed and water and stir. Let rest for 5 minutes to thicken.

  5. Step 5

    In a saucepan, cook the quinoa according to package instructions. Set aside.

  6. Step 6

    In a large skillet, heat the remaining 1 tablespoon olive oil over medium high heat. Add the onion, celery, apple and walnuts and cook for 10 minutes, or until the onion is softened. Add the maple syrup, dried cranberries, pepitas, parsley, sage, thyme, salt and black pepper and stir to combine. Remove from heat and transfer to a large bowl. Add the cooked quinoa and stir to combine. Add the flax mixture and gently stir until combined.

  7. Step 7

    Spoon stuffing mixture into each squash half. Cover each squash with foil. Bake for 20 minutes, or until the squash is soft and just golden.

Nutrition Facts

Serving Size:
1/2 acorn squash

293
Calories
10
g
Fat
0
mg
Cholesterol
57
mg
Sodium
49
g
Carbs
0
g
Sat. Fat
7
g
Fiber
6
g
Protein
13
g
Sugars

Alternative Cooking Methods

If you are short on time, you can prepare the acorn squash in an air fryer. Place the oiled halves cut-side down in the air fryer basket and cook at 375°F for 15–20 minutes, or until tender. This method provides a slightly crisper edge to the squash.

Serving & Storage Tips

  • Serve these squash halves warm, garnished with a sprinkle of fresh parsley or extra toasted walnuts for added crunch. 
  • Leftovers can be stored in the refrigerator for up to three days. 
  • For the best results, avoid microwaving as it can make the squash mushy; instead, reheat in the oven or toaster oven to preserve the "roasted" texture.

What to Serve with Stuffed Acorn Squash:

Ingredient Substitutions

Cooked brown rice, farro, or wild rice are excellent high-fiber substitutes.

Pecans or almonds provide a similar healthy fat profile and satisfying crunch.

You can use honey (if not vegan) or a monk fruit sweetener for an even lower glycemic impact.

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