All things pumpkin tend to take center stage as the temperatures drop and the trees begin to boast their beautiful fall colors. However, don’t let this fall pass you buy without picking up another fall favorite: acorn squash.

Acorn squash are in season in from October through December. Acorn squash can come in a variety of colors, but they typically have a tough, dark forest green exterior shell speckled with bright orange or yellow accents. Inside you’ll find the delicious pale orange flesh and center seeds. Scoop out the seeds prior to cooking the squash. You can scoop the flesh from the dark green exterior too but, you don’t have to — the skin will soften as it cooks and is totally edible!

Save the seeds and try roasting them for a crunchy snack. To roast seeds, separate the seeds from the pulp, toss with olive oil, and season. Try savory spices like garlic and cumin, or cinnamon and nutmeg for a sweeter option.

When choosing an acorn squash, avoid ones with soft spots or cracks. The squash can be stored in a cool, dry area for up to three months. Acorn squash are good sources of potassium, vitamin A and vitamin C, and a healthy source of fiber.

Acorn squash are very versatile in cooking. You can scoop out the flesh and puree it, or slice, toss with olive oil and roast. Alternatively, try cutting the squash in half and use each half as a vessel for serving up a tasty stuffed acorn squash. Also, any recipes calling for pumpkin can use squash puree as a substitute.

Try this yummy breakfast take on acorn squash. Complex carbohydrates from the acorn squash combined with ample protein from Greek yogurt and pecans make this a satisfying breakfast that will leave you energized for a morning full of fall activities!

Breakfast baked acorn squash with Greek yogurt, honey and pecans

Serves: 2


1 medium acorn squash

1 teaspoon coconut oil

½ teaspoon cinnamon

2 teaspoons brown sugar

1 cup non-fat plain Greek yogurt, divided

2 teaspoons honey

2 tablespoons chopped pecans


    Preheat oven to 400 degrees F. Line a baking sheet with foil.

    Cut acorn squash in half lengthwise and scrape out seeds. Place halves facing up on foil-lined baking sheet. In a small bowl, mix together coconut oil and cinnamon. Use your fingers to rub each half of the flesh of the acorn squash with the coconut oil and cinnamon mixture. Place 1 teaspoon of brown sugar in the middle of each half and rub into the squash. Bake for 45 minutes to 1 hour or until squash is fork tender.

    Once squash is done, allow to cool for 5-10 minutes then place on plates. Scoop ½ cup yogurt into each squash half. Drizzle each with a teaspoon of honey and pecans. Serves 2. Enjoy!

Recipe note: Try vanilla bean yogurt instead of plain yogurt (skip the brown sugar if trying this) or try topping with different nuts or seeds—or even your own roasted acorn seeds.

Nutrition information: Per serving: 255 calories, total fat 7.5 g, total carb 37 g, fiber 4.3 g, protein 14 g

Tori Erickson, RDN, is a registered dietitian at Mayo Clinic Health System.


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