Autumn Baked Squash Dip

Love Autumn.


Low Sugar






Gluten Free


1 of 5 A-Day

Autumn Baked Squash Dip



Ready In:

About an hour + cooling time

Good For:


About this Recipe

This is great for entertaining – give everyone some crackers or crudities and let them dig in!  Easily sized up or down depending on the size of your squash.  

ps – also tastes good not served in the squash!


  • 1 small round squash (mine was Red Kabocha which looked like a mini pumpkin)
  • 2 tbsp rapeseed oil (or oil of your choice)
  • 3 tbsp cream cheese of your choice
  • 1 tbsp raw apple cider vinegar
  • 1tbsp apple juice
  • 1 tsp nutritional yeast, or 2 tsp grated parmesan
  • A small handful of fresh sage &parsley leaves, chopped
  • Optional— tin of chickpeas (if you wish to make this more like hummus)



1.  Preheat oven to 170 / 150 fan.  Put a large baking tray in the oven to warm. 

2. Cut the lid off the squash, scoop out as many of the seeds as you can. Drizzle the baking tray with 1 tbsp of the oil, place the squash & the lid separately on the tray, & scatter the seeds around.  Bake for 10 minutes

3.  Turn the seeds over, bake for another 10 minutes, then remove the seeds (they should be nice and crispy), put the squash back in until tender enough to scoop the insides out easily. This was about a further 25– 30 minutes for me, but it will depend on your squash.

4.  Take out of the oven and allow to cool. Scoop all the insides out and into a bowl, leaving just the shell of the squash. There may be the odd seed inside, up to you if you want to eat but it won’t be crispy.

5.  Add all other ingredients to the bowl and mix until smooth. You can reserve a couple of the sage leaves if you like.

To serve—if entertaining then put the dip back into the squash shell and scatter the toasted seeds around. (If you have added chickpeas to make it a hummus it may not all fit).


Health Benefits

Squashes come in numerous different shapes and sizes, they make an amazing autumn display even when not cooked!  A warming autumn & winter starchy vegetable, a sustaining source of good carbohydrate.  One of the best sources of beta-carotenes (which convert to Vitamin A in the body), also high in Vitamin C, potassium and calcium. 


Pumpkin /squash  seeds—high in zinc & a good source of fibre & healthy fats.  Historically used as a treatment for the stomach and destroying parasitic worms!


Raw apple cider vinegar— Great for the gut as a probiotic,  lowering blood sugar levels & said to be for weight management


Sage—thought to improve mental function & improve memory.  Also reputed to be good at reducing night sweats, so great for mid-life women experiencing hot flushes.


Nutritional yeast is a deactivated yeast, a complete protein containing all nine essential amino acids that we must get from food.  Great for vegans. It contains many B vitamins, as well as zinc and selenium.


National Centre for Eating Disorders
UK Health Coaches Association
Aspire Coaching
Food Hygiene Rating - 5

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