Mashed Acorn Squash

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Mashed Acorn Squash Recipe
Wellness Mama » Blog » Recipes » Side Dish Recipes » Mashed Acorn Squash

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

Mashed Acorn Squash Recipe

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


4 -6


  • 2 medium acorn squash
  • ¼ cup butter (or coconut oil)
  • 2 tsp  salt
  • spices to taste (such as cinnamon, nutmeg, and garlic, optional)


  • 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!


Nutrition Facts
Mashed Acorn Squash Recipe
Amount Per Serving (1 cup)
Calories 183 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4.9g31%
Cholesterol 20mg7%
Sodium 838mg36%
Carbohydrates 29.9g10%
Fiber 9g38%
Protein 2.4g5%
* Percent Daily Values are based on a 2000 calorie diet.


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

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

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


9 responses to “Mashed Acorn Squash”

  1. Margaret Avatar

    Late to the part here: I had ALWAYS baked my acorn squash: split, seeded, filled with butter, cinnamon, & brown sugar. After “inventing” an awesome spaghetti squash (roasted whole, seeded, shredded & mixed with sauteed [in butter & olive oil]’garlic, onion, salt & pepper), topped with grated fresh parmesan & asagio, I was looking for a more savory acorn squash.
    I pricked and roasted my 2 acorn squashes. Seeded and scraped the flesh out. Mixed with sauteed onion, garlic, and 2 small celery stalks. No butter in the house, so I used a combo olive oil & coconut oil. I’ve used sea salt and French Quatre Epices: white pepper, nutmeg, ginger, clove…2 thumbs up!!

  2. amelia Avatar

    I recently tried acorn squash and roasted it as well. Just a little olive oil, salt and pepper and it was incredible! Very sweet and so tasty!

  3. Cori Avatar

    Would you consider acorn and butternut squash a better alternative to sweet potatoes if you are currently following a low carb diet? Thank You =]

  4. Desiree Avatar

    Wow! This looks so yummy. I do this with kabocha squash all the time! Coconut butter and cinnamon… it’s dessert! I’ll have to try it with acorn next time… Thanks, Katie! xx

  5. Tara Avatar

    5 stars
    I made this for dinner tonight. This was my first time making or eating squash and I was very pleased with the turnout. I made it with butter, sea salt and cinnamon. Delicious! I will definitely make this again. Thanks for the recipe!

  6. Jenny Avatar

    5 stars
    Thanks for this recipe Katie! If I could only grow one type of squash, it would be acorn. The children really like it too and it’s great with just about any meat or veggie, or even by itself.

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