Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and diced; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This delicious and creamy low calorie squash soup is the perfect way to warm up on a chilly day. Packed with flavor and nutrients, it's a guilt-free choice for any meal.

Created by

Charlotte Wilson

Last updated on 2025-12-24T19:33:39.425Z

This low calorie squash soup is a delightful blend of flavors that showcases the natural sweetness of squash, balanced with savory spices. A comforting choice for lunch or dinner!

        Why You'll Love This Recipe
        Rich in vitamins and minerals while being low in calories
Creamy texture without the added cream
Quick and easy to prepare, perfect for busy weeknights

      

Health Benefits of Butternut Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. It's rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, it contains a good amount of fiber, which aids digestion and helps keep you feeling full longer. Incorporating butternut squash into your diet can contribute to overall health and well-being.

This vibrant vegetable is also low in calories, making it an excellent choice for those looking to maintain or lose weight without sacrificing flavor. The antioxidants found in butternut squash may help reduce inflammation and lower the risk of chronic diseases. Enjoying this soup as part of a balanced diet can support your health goals.

Perfect for Any Occasion

This low calorie squash soup is versatile enough to serve on various occasions. Whether you're hosting a cozy dinner party or simply looking for a comforting meal on a chilly evening, this soup fits the bill perfectly. Its creamy texture and rich flavor will impress your guests while keeping the meal light and healthy.

You can also serve this soup as a starter for a more elaborate meal or pair it with a fresh salad for a satisfying lunch. The simplicity of the ingredients and preparation makes it a go-to recipe for busy weeknights when you want something quick yet nourishing.

Customizing Your Soup

One of the best aspects of this low calorie squash soup is its adaptability. Feel free to customize the recipe by adding other vegetables like carrots or sweet potatoes for added sweetness and nutrition. You can also experiment with different spices such as nutmeg or ginger to give the soup a unique flavor profile.

For a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes. If you enjoy a more textured soup, reserve some of the cooked squash before blending and stir it back into the pureed mixture. This will give your soup a delightful contrast in texture while maintaining its creamy consistency.

Ingredients

For the Soup

2 medium butternut squash, peeled and diced
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil

Adjust seasonings to your preference!

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.

Add the Squash

Stir in the diced butternut squash and cook for another 5 minutes.

Pour in the Broth

Add the vegetable broth, ground cumin, salt, and pepper. Bring to a boil, then reduce heat and let simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer batches to a blender and blend until smooth.

Serve

Serve hot, garnished with a sprinkle of fresh herbs or a drizzle of olive oil, if desired.

Enjoy your healthy and delicious soup!

Storage Tips

This low calorie squash soup stores incredibly well, making it ideal for meal prep. Once the soup has cooled, transfer it to an airtight container and refrigerate for up to five days. When you're ready to enjoy it, simply reheat on the stovetop or in the microwave until warmed through.

If you want to keep it longer, consider freezing the soup. Portion it into freezer-safe containers or zip-top bags, leaving some space for expansion. It can be frozen for up to three months. To reheat, thaw in the refrigerator overnight and then warm on the stovetop, stirring occasionally for even heating.

Serving Suggestions

To elevate your squash soup experience, consider pairing it with crusty bread or a light side salad. A simple arugula salad with lemon vinaigrette complements the creamy soup beautifully, providing a refreshing contrast. Alternatively, serve the soup with homemade croutons for added crunch and flavor.

For additional garnishing, sprinkle some toasted pumpkin seeds or a dollop of Greek yogurt on top before serving. These toppings not only enhance the visual appeal but also add extra texture and nutrition to your meal.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ How can I store leftovers?

Store the soup in an airtight container in the refrigerator for up to 3 days.

→ Is this soup vegan?

Yes, it's completely vegan as it uses vegetable broth and no dairy products.

→ Can I freeze the soup?

Absolutely! Freeze in portions for up to 3 months. Just reheat before serving.