⏱ 45 min total

Vegan Stuffed Acorn Squash

Name: Vegan Stuffed Acorn Squash
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ½ squash (4 inch dia) Acorn squash; 5 oz Tofu; 2 tbsp Almond milk; 2 tbsp Nutritional yeast; ½ tbsp Olive oil; ½ tbsp Rice wine vinegar; ½ tbsp Lemon juice; 1 tsp Tamari soy sauce; ¼ tsp Garlic powder; ¼ tsp Onion powder; ¼ cup, pieces or slices White mushrooms; ¼ cup Spinach; 2 tbsp Parsley; 2 tbsp Cashews

Per 1 serving · 513 g · 14 ingredients

Calories

457

23%
of a 2,000 cal day

Protein
28g
23% of calories
Carbs
42g
34% of calories
Fat
24g
43% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Stuffed Acorn Squash (513 g) has 457 calories, with 28 g of protein, 42 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (56% DV), dietary fiber (33% DV) and Vitamin A (33% DV).

Per 100 g

89cal

low energy density

Protein per 100 cal

6.1g

Net carbs

33g

carbs minus fiber

Fiber

9.2g

4.8 g sugar

High in

20%+ of the daily value

Protein56%
Dietary fiber33%
Vitamin A33%
Vitamin C45%
Vitamin K233%
Thiamine43%

Good source of

10–19% of the daily value

Vitamin E15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 30 min

1
Drain and press the tofu with paper towels to remove excess moisture.
2
Preheat the oven to 400°F and line a baking dish with aluminum foil.
3
Slice the squash in half lengthwise, remove seeds and guts, and cut a small sliver off the bottoms for stability. Arrange in the baking dish.
4
In a food processor, combine tofu, almond milk, nutritional yeast, olive oil, rice wine vinegar, lemon juice, soy sauce, garlic powder, and onion powder. Pulse until mostly smooth. Fold in diced mushrooms, spinach, parsley, and three-quarters of the cashews.
5
Spoon the mixture into the squash halves, top with remaining cashews, and brush with olive oil. Bake for 30 minutes until fork-tender.

Vitamins & minerals

Amounts for 1 serving (513 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	299 μg	33%
Vitamin C	40 mg	45%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	15%
Vitamin K	280 μg	233%
Thiamine	1 mg	43%
Riboflavin (B2)	6 mg	477%
Niacin	8 mg	52%
Vitamin B6	1 mg	55%
Folate (B9)	329 μg	82%
Vitamin B12	0.1 μg	2%
Pantothenic acid	2 mg	41%
Choline	16 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	427 mg	43%
Iron	7 mg	91%
Potassium	1,339 mg	28%
Magnesium	233 mg	56%
Phosphorus	425 mg	61%
Zinc	3 mg	29%
Copper	1 mg	97%
Manganese	2 mg	89%
Selenium	27 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	3,602 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 457 calories

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

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in Vegan Stuffed Acorn Squash?

One serving of Vegan Stuffed Acorn Squash (1 serving) has 457 calories, which works out to 89 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Vegan Stuffed Acorn Squash high in protein?

It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 23% 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 Vegan Stuffed Acorn Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Stuffed Acorn Squash?

429 mg per serving.

How much sugar is in Vegan Stuffed Acorn Squash?

4.8 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 (513 g)

Calories457

% Daily Value*

Total fat 24g	31%
Saturated fat 3.1g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 429mg	19%
Total carbohydrate 42g	15%
Dietary fiber 9.2g	33%
Total sugars 4.8g
Protein 28g

* 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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