Air-Fryer Stuffed Acorn Squash

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Acorn squash turns tender in the air fryer before it's stuffed with a savory rice filling. Toasted pecans add crunch while dried cranberries provide tartness. The skin of roasted acorn squash is soft enough to eat and provides additional fiber.

By
Natalie Rizzo, M.S., RD
Natalie Rizzo
Natalie Rizzo, M.S., RD

Natalie Rizzo, M.S., RD, is a New York City-based registered dietitian, owner of Greenletes (a successful sports nutrition practice, blog and podcast) and author of Planted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Nadine Bradley, RD, CNSC
Nadine Bradley, RD, CNSC
Reviewed by Dietitian Nadine Bradley, RD, CNSC

Nadine Bradley is a registered dietitian nutritionist and certified nutrition support clinician who performs nutrition reviews on EatingWell recipes. She first got into nutrition as a competitive athlete, primarily focusing on how to nourish her body for peak performance.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Air-Fryer Stuffed Acorn Squash
Photo: Photographer: Brie Passano Food Stylist: Greg Luna Art Director: Stephanie Hunter Editor: Caitlyn Diimig
Active Time:
20 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Dairy-Free Soy-Free Heart-Healthy Egg-Free Gluten-Free
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Ingredients

  • 2 tablespoons extra-virgin olive oil, divided

  • 2 acorn squash, halved and seeded

  • 2 medium carrots, chopped

  • 2 stalks celery, chopped

  • 1 cup sliced button mushrooms

  • ¼ cup minced shallots

  • 1 teaspoon dried thyme

  • ½ teaspoon ground pepper, plus more for garnish

  • ¼ teaspoon salt

  • 1 (8.8 ounce) pouch cooked long grain and wild rice mix

  • ¼ cup chopped pecans, toasted (see Tip)

  • ¼ cup dried cranberries

  • Snipped fresh thyme for garnish

Directions

  1. Preheat air fryer to 400℉. Drizzle 1 tablespoon oil evenly over cut sides of squash. Arrange the squash in the air-fryer basket. Cook until fork-tender, 20 to 25 minutes.

  2. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add carrots, celery, mushrooms, shallots, thyme, pepper and salt. Cook, stirring occasionally, until the vegetables are tender, about 10 minutes.

  3. Transfer the vegetables to a bowl. Stir in prepared rice, pecans and dried cranberries. Spoon the rice mixture into the squash halves. Garnish with fresh thyme and additional pepper, if desired.

Equipment

Air fryer

Tip

Toast chopped nuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned.

Originally appeared: EatingWell.com, January 2023

Nutrition Facts (per serving)

345 Calories
14g Fat
54g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 squash half & 3/4 cup filling
Calories 345
% Daily Value *
Total Carbohydrate 54g 20%
Dietary Fiber 7g 25%
Total Sugars 9g
Added Sugars 4g 8%
Protein 6g 12%
Total Fat 14g 18%
Saturated Fat 2g 10%
Sodium 400mg 17%
Potassium 1091mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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