⏱ 65 min total

Sausage and Apple Stuffed Acorn Squash

Name: Sausage and Apple Stuffed Acorn Squash
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: ½ squash (4 inch dia) Acorn squash; 1 ½ tbsp Olive oil; ½ dash Salt; ½ dash Black pepper; ¼ large Onion; ½ stalks, large (11 inches long) Celery; 8 oz Smoked sausage; ½ large Apple; ½ cup Brown rice; ¼ tbsp Pumpkin pie spice

Per 1 serving · 738 g · 10 ingredients

Calories

1,180

59%
of a 2,000 cal day

Protein
41g
14% of calories
Carbs
133g
44% of calories
Fat
56g
42% of calories

Portion

At a glance

One serving of Sausage and Apple Stuffed Acorn Squash (738 g) has 1180 calories, with 41 g of protein, 133 g of carbohydrates and 56 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (82% DV), dietary fiber (38% DV) and Vitamin C (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 107%, 72% and 91% of the daily value.

Per 100 g

160cal

medium energy density

Protein per 100 cal

3.5g

Net carbs

123g

carbs minus fiber

Fiber

11g

19 g sugar

High in

20%+ of the daily value

Protein82%
Dietary fiber38%
Vitamin C37%
Vitamin E25%
Vitamin K22%
Thiamine74%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium107%
Saturated fat72%
Cholesterol91%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 50 min

1
Prepare rice as per package directions; set aside.
2
Meanwhile, slice your acorn squash in half. Scoop out the center, removing the seeds. Pour about 2 tbsp of olive oil on a cookie sheet. Season your squash with salt and pepper and lay cut side down on the cookie sheet. Cook approximately 30 minutes, until the squash is tender and soft.
3
For the stuffing: Dice half of a large onion and 1 stalk of celery. Cook in a sauté pan until soft and translucent in 1 tbsp of olive oil over medium heat. Remove from the pan to keep from burning. Add about 1 lb of ground sausage and brown.
4
Dice 1 large apple and add to the pan. Add the onion and celery back into the pan. Add the prepared rice to the mixture. Season with 1/2 tbsp of pumpkin spice and salt and pepper to taste.
5
After your squash is finished roasting, it is time to stuff it. Fill the centers with your stuffing mix. Place back into your oven and roast for an additional 10-15 minutes so that the flavors meld together. Enjoy!

Vitamins & minerals

Amounts for 1 serving (738 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	4 mg	25%
Vitamin K	26 μg	22%
Thiamine	1 mg	74%
Riboflavin (B2)	0.4 mg	34%
Niacin	11 mg	66%
Vitamin B6	1 mg	108%
Folate (B9)	91 μg	23%
Vitamin B12	4 μg	151%
Pantothenic acid	3 mg	69%
Choline	37 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	357 mg	36%
Iron	14 mg	181%
Potassium	1,779 mg	38%
Magnesium	248 mg	59%
Phosphorus	717 mg	102%
Zinc	8 mg	76%
Copper	1 mg	57%
Manganese	4 mg	183%
Selenium	69 μg	126%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	593 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	7 g	—
Galactose	0.1 g	—
Glucose	4 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	32 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	5 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0.1 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 1,180 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

224min
Walking (3.5 mph)
142min
Cycling (moderate)
98min
Running (6 mph)
166min
Swimming laps

Common questions

How many calories are in Sausage and Apple Stuffed Acorn Squash?

One serving of Sausage and Apple Stuffed Acorn Squash (1 serving) has 1180 calories, which works out to 160 calories per 100 g. That is about 59% of a 2,000-calorie day.

Is Sausage and Apple Stuffed Acorn Squash high in protein?

It provides a solid 41 g of protein per serving (82% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sausage and Apple Stuffed Acorn Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 123 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sausage and Apple Stuffed Acorn Squash?

2465 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sausage and Apple Stuffed Acorn Squash?

19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (738 g)

Calories1,180

% Daily Value*

Total fat 56g	72%
Saturated fat 14g	72%
Trans fat 0g
Cholesterol 272mg	91%
Sodium 2,465mg	107%
Total carbohydrate 133g	48%
Dietary fiber 11g	38%
Total sugars 19g
Protein 41g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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