Mashed Acorn Squash

Mashed Acorn Squash Recipe

I absolutely love creating seasonal real food recipes that are simple to make, and this is one of my recent favorites.

Acorn squash is just starting to show up at our local farmer’s market and it is an inexpensive and nutrient rich winter squash. I wanted to find a recipe that would be simple and versatile and that could be modified for the 30-Day Autoimmune Reset Diet.

Enter Mashed Acorn Squash

Everyone in my family asked for seconds when I made this recently, and I loved how simple it was. We don’t use a microwave, so the recipe gives instructions for using the oven (but a microwave could be used, I just haven’t tried it). I think that the flavor can’t be beat with oven roasting though, so I recommend the extra time it takes to cook it that way.

I added coconut oil to this recipe for flavor and texture. Butter could also be used, or even olive oil if you can’t tolerate dairy or coconut, though the flavor would be somewhat different. The spices can also be varied to your preferences, but I prefer to just use some real salt and let the mildly sweet flavor the squash shine through.

Even if you don’t think you like acorn squash, give this recipe a try. Oven roasting brings out the natural sweetness of the acorn squash and it tastes similar to sweet potatoes.

Mashed Acorn Squash Recipe
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5 from 1 vote

Mashed Acorn Squash Recipe

A simple and flavorful roasted acorn squash mash with a hint of coconut oil or butter and real salt.
Course Side
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4 -6
Calories 183kcal
Author Katie Wells



  • Preheat oven to 400°F.
  • Slice squash in half and scoop out seeds.
  • Place face down in a large baking dish and add about ½ inch of water.
  • Bake for 30-45 minutes depending on size of the squash until the skin is easy to pierce with a fork and the flesh is soft.
  • Remove from oven and scoop out the flesh of the squash.
  • Place in bowl and add butter or coconut oil and salt.
  • Mash and stir to combine.
  • Serve as you would mashed potatoes or sweet potatoes and enjoy!


Squash freezes beautifully. It can be cubed and frozen raw or cooked, mashed, and frozen for an easy meal later.


Serving: 1cup | Calories: 183kcal | Carbohydrates: 29.9g | Protein: 2.4g | Fat: 8g | Saturated Fat: 4.9g | Cholesterol: 20mg | Sodium: 838mg | Fiber: 9g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Have you ever made acorn squash? How did you prepare it?

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