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 cups butternut squash, cubed; 1 cup carrot, chopped; 1 onion, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tablespoon olive oil; Salt and pepper to taste; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

Enjoy a bowl of this comforting and healthy low calorie squash soup, perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:57:39.966Z

This low calorie squash soup is a delightful and nutritious option that warms you from the inside out. Made with seasonal squash, fresh herbs, and spices, it's a fantastic way to enjoy the flavors of fall without the extra calories.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and nutrients
Simple ingredients and quick preparation
Perfect for meal prep or a cozy dinner

      

The Health Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It is rich in vitamins A and C, which are essential for maintaining healthy skin and eyesight. Additionally, squash is high in antioxidants that help combat oxidative stress in the body. Incorporating butternut squash into your diet can boost your immune system, making it a great choice especially during colder months.

Moreover, this vibrant vegetable is a fantastic source of dietary fiber. Fiber is crucial for digestive health as it promotes regular bowel movements and helps maintain a healthy weight. By enjoying a bowl of squash soup, you are nourishing your body with essential nutrients while keeping your calorie intake in check.

Perfect for Any Occasion

Whether you're hosting a dinner party or enjoying a cozy night in, this low-calorie squash soup fits the bill. Its creamy texture and rich flavor make it a crowd-pleaser, appealing to both vegetarians and meat-eaters alike. You can serve it as a starter or as a main dish paired with crusty bread for a satisfying meal.

Additionally, this soup is perfect for meal prep. You can make a big batch at the start of the week and enjoy it for lunch or dinner on busy days. Just reheat and serve for a quick, healthy option that doesn’t compromise on taste.

Tips for Customization

One of the great things about this soup is its versatility. Feel free to add other vegetables like sweet potatoes or bell peppers for an extra nutritional boost. You can also spice it up with a pinch of cayenne pepper or smoked paprika to add depth to the flavor profile.

For those who love a bit of creaminess, consider adding a splash of coconut milk or a dollop of Greek yogurt after blending. This can enhance the texture without significantly increasing the calorie count, making it a win-win for flavor and health.

Ingredients

Main Ingredients

2 cups butternut squash, cubed
1 cup carrot, chopped
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 tablespoon olive oil
Salt and pepper to taste
Fresh herbs for garnish (optional)

Make sure all ingredients are fresh for the best flavor.

Instructions

Sauté Vegetables

In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion becomes translucent.

Add Squash and Carrots

Add the butternut squash and chopped carrots to the pot. Stir well and cook for 5 minutes.

Pour in Broth

Add the vegetable broth to the pot and bring to a boil. Reduce heat and let it simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with fresh herbs if desired.

Enjoy your healthy and delicious low calorie squash soup!

Storing Leftovers

If you find yourself with leftovers, you can store the soup in an airtight container in the refrigerator for up to four days. Just be sure to let it cool completely before sealing it to maintain freshness. When you're ready to enjoy it again, simply reheat on the stove or in the microwave until warmed through.

For longer storage, consider freezing the soup. It can be kept in the freezer for up to three months. Portion it into freezer-safe containers or bags, and label with the date for easy reference. This allows you to have a healthy meal ready to go whenever you need it.

Pairing Suggestions

This low-calorie squash soup pairs beautifully with a variety of side dishes. A simple green salad with a light vinaigrette complements the soup's creamy texture. Alternatively, serve it alongside a grilled cheese sandwich for a comforting, nostalgic meal.

For a more gourmet touch, consider pairing the soup with a charcuterie board featuring artisan cheeses, nuts, and dried fruits. This adds an element of sophistication to your dining experience and allows guests to create their own perfect bites.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just make sure to thaw it before adding it to the pot.

→ Is this soup vegan?

Yes, this soup is completely vegan as it uses vegetable broth.

→ How can I store leftovers?

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

→ Can I freeze this soup?

Yes, you can freeze the soup in a freezer-safe container for up to 3 months. Just reheat when you're ready to enjoy!