By Mayo Clinic Staff

Dietitian's tip:

You can use acorn or butternut squash in this recipe. You can also use maple syrup in place of honey.

Number of servings

Serves 4
  1. Low Sodium


  1. 2 small acorn squash (about 2 pounds total)
  2. 2 tablespoons brown sugar
  3. 1 tablespoon olive oil
  4. 4 cups leaf lettuce, such as spring mix
  5. 2 tablespoons sunflower seeds
  6. 4 teaspoons honey


Pierce the squash several times with a sharp knife to allow steam to escape during cooking. Microwave each squash on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Remove the pulp of the squash and put it into a mixing bowl. Repeat with the other squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the olive oil. Mix until smooth. Set aside to cool slightly.

Divide the lettuce among 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.

Nutritional analysis per serving

Serving size: 1 cup greens and 1/2 cup squash

  • Cholesterol 0 mg
  • Calories 210
  • Sodium 18 mg
  • Total fat 6 g
  • Total carbohydrate 36 g
  • Saturated fat 1 g
  • Dietary fiber 4 g
  • Trans fat Trace
  • Total sugars 10 g
  • Monounsaturated fat 3 g
  • Added sugars 7 g
  • Protein 3 g
June 15, 2019