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, peeled and diced; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 cup low-fat milk or almond milk

Highlighted under: Healthy & Light

A deliciously creamy and satisfying squash soup that's low in calories, making it perfect for a healthy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:06:42.571Z

This low-calorie squash soup is a comforting bowl of goodness, perfect for chilly evenings or as a light lunch. Bursting with flavor and nutritious ingredients, this recipe is a must-try for anyone looking to eat healthier without sacrificing taste.

        Why You Will Love This Soup
        Rich and creamy texture without the guilt
Packed with vitamins and nutrients from fresh squash
Perfect for meal prep or a quick weeknight dinner

      

The Health Benefits of Squash

Squash is not only delicious but also packed with essential nutrients that contribute to overall health. Butternut squash, in particular, is rich in vitamins A and C, which are crucial for maintaining healthy skin and boosting the immune system. Additionally, its high fiber content aids digestion and promotes a feeling of fullness, making it an excellent choice for those watching their calorie intake.

Moreover, the antioxidants found in squash can help reduce inflammation and may lower the risk of chronic diseases. Incorporating squash into your diet can also promote heart health due to its potassium content, which supports healthy blood pressure levels. This creamy low-calorie squash soup is a perfect way to enjoy these benefits in a comforting and flavorful dish.

Perfect for Meal Prep

This low-calorie squash soup is an ideal candidate for meal prep, making it a convenient option for busy weeknights. You can easily double the recipe and store leftovers in the fridge for up to five days. Simply reheat on the stove or in the microwave, and you’ll have a nutritious meal ready in minutes.

Additionally, this soup freezes exceptionally well. Portion it into freezer-safe containers, and you can enjoy a warm, homemade meal anytime you wish. Just thaw overnight in the refrigerator before reheating, and you'll be set for a quick and healthy lunch or dinner.

Serving Suggestions

To elevate your squash soup experience, consider serving it with a sprinkle of fresh herbs like parsley or chives for a burst of color and flavor. A dollop of Greek yogurt or a swirl of pesto can add a creamy touch and a hint of tanginess, enhancing the overall taste profile.

For a hearty meal, pair the soup with whole-grain bread or a side salad. This combination not only complements the flavors of the soup but also adds additional nutrients, making it a well-rounded and satisfying meal.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and diced
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 cup low-fat milk or almond milk

Optional: Fresh herbs for garnish.

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 5 minutes.

Add Squash and Broth

Add the diced butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup in batches to a blender. Be cautious with the hot liquid!

Add Milk and Season

Stir in the low-fat milk and season with salt, pepper, and nutmeg. Heat through for an additional 5 minutes before serving.

Serve warm, garnished with fresh herbs if desired.

Storage Tips

Proper storage is essential for maintaining the freshness of your low-calorie squash soup. If you have leftovers, allow the soup to cool to room temperature before transferring it to airtight containers. Store in the refrigerator for up to five days, ensuring you enjoy it at its best.

If you plan to freeze the soup, use freezer-safe containers, leaving some space at the top for expansion. It can be stored in the freezer for up to three months. When you're ready to enjoy it, thaw it in the fridge overnight and reheat on the stovetop for the best texture and flavor.

Variations to Try

Feel free to customize this soup to suit your taste preferences! For a spicy kick, add a pinch of cayenne pepper or a dash of hot sauce while blending. If you prefer a sweeter flavor, toss in a chopped apple or a drizzle of maple syrup during cooking for a delightful twist.

You can also experiment with different types of squash, such as acorn or pumpkin, to switch up the flavors. Each variety brings its unique taste and texture, allowing you to create a new version of this comforting soup every time you make it.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn or pumpkin squash as alternatives.

→ How can I make this soup vegan?

Simply replace the low-fat milk with a plant-based milk and ensure the vegetable broth is vegan-friendly.

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to let it cool completely before transferring it to freezer-safe containers.

→ What can I serve with this soup?

This soup pairs well with a side salad or some crusty whole-grain bread.