Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This low calorie squash soup is a delicious and healthy option for any meal. Packed with flavor and nutrients, it's a perfect choice for a light lunch or dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:00:41.598Z

This low calorie squash soup is not only easy to prepare but also incredibly satisfying. With its creamy texture and rich flavor, it's sure to become a staple in your meal rotation.

        Why You'll Love This Recipe
        Creamy texture without the extra calories
Packed with nutrients and flavor
Perfect for a quick weeknight dinner
Easily customizable with your favorite spices

      

Health Benefits of Squash

Butternut squash is a powerhouse of nutrients, making it an excellent base for a healthy soup. It’s rich in vitamins A and C, which are essential for maintaining a strong immune system and promoting healthy skin. Additionally, the high fiber content in squash aids digestion and helps keep you feeling full longer, making this soup a great option for weight management.

Beyond its nutritional profile, squash is also low in calories, allowing you to enjoy a hearty meal without the guilt. This makes it an ideal ingredient for those looking to reduce their calorie intake while still enjoying a delicious and satisfying dish.

Customizing Your Soup

One of the best aspects of this low calorie squash soup is its versatility. You can easily customize the flavors to suit your preferences. Consider adding spices like cinnamon or nutmeg for a warm, autumn-inspired twist. For a kick of heat, a pinch of cayenne pepper can elevate the flavor profile significantly.

You can also add other vegetables such as carrots or sweet potatoes for additional sweetness and nutrition. If you prefer a creamier texture, a splash of coconut milk or a dollop of Greek yogurt can be stirred in just before serving, enhancing both the flavor and richness.

Perfect Pairings

This low calorie squash soup pairs wonderfully with a variety of accompaniments. Consider serving it with a slice of whole-grain bread or a light salad for a complete meal. A sprinkle of toasted pumpkin seeds on top can add both crunch and a nutritional boost, complementing the soup's creamy texture.

For those who enjoy a bit of protein, grilled chicken or chickpeas can be added either on the side or directly into the soup. These additions not only enhance the nutritional value but also make the meal more filling, perfect for a cozy dinner.

Ingredients

Soup Ingredients

2 medium butternut squash, peeled and cubed
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh herbs for garnish (optional)

Gather all ingredients before starting your soup.

Instructions

Sauté the Vegetables

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

Add the Squash

Add the cubed butternut squash to the pot, stirring to combine with the onion and garlic. Cook for about 5 minutes.

Add Broth and Seasoning

Pour in the vegetable broth and add the ground cumin, salt, and pepper. Bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a standard blender, allow the soup to cool slightly before blending in batches.

Serve

Serve hot, garnished with fresh herbs if desired. Enjoy your low calorie squash soup!

Make sure to adjust seasoning to your taste before serving.

Storage and Reheating

This low calorie squash soup is perfect for meal prep. Once prepared, it can be stored in an airtight container in the refrigerator for up to five days. This makes it an excellent option for busy weeknights when you need a quick meal without compromising on health.

If you want to store it for longer, consider freezing the soup. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to three months. When you're ready to enjoy it again, simply thaw it overnight in the fridge and reheat on the stove or in the microwave.

Nutritional Information

Each serving of this low calorie squash soup is packed with nutrients while being light on calories, making it an ideal choice for those watching their intake. On average, a serving contains around 150 calories, 5 grams of protein, and is rich in vitamins and minerals.

It's also gluten-free and can easily be made vegan by ensuring that your vegetable broth is plant-based. This makes the soup accessible to a wide range of dietary preferences, allowing everyone to enjoy its delicious flavors without compromise.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well too. Just adjust the cooking time as needed.

→ How can I make this soup creamier?

You can add a splash of coconut milk or use a higher proportion of squash.

→ Can I store leftovers?

Yes, store in an airtight container in the fridge for up to 3 days.

→ Is this soup vegan?

Yes, this recipe is completely vegan and low in calories.