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, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

A warm and comforting low-calorie squash soup that's perfect for chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:12:55.512Z

This low calorie squash soup is not just healthy, but also packed with flavor. Perfect for a light lunch or a cozy dinner, it's sure to warm your soul.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with nutrients from fresh squash
Perfectly spiced for a comforting meal
Easy to make and great for meal prep

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. It is an excellent source of vitamins A and C, both of which are vital for maintaining a healthy immune system and promoting good vision. This vibrant orange vegetable is also rich in antioxidants, which can help reduce inflammation and protect your body from chronic diseases.

In addition to its health benefits, butternut squash is low in calories, making it a perfect ingredient for those looking to maintain or lose weight. The high fiber content aids in digestion and keeps you feeling full longer, making it an ideal choice for a nourishing soup.

Perfect for Meal Prep

This low-calorie squash soup is not only comforting and delicious but also an excellent option for meal prep. It can be made in large batches and stored in the refrigerator for up to a week, allowing you to enjoy a healthy meal anytime you need it. Just reheat a portion for a quick lunch or dinner, and you'll have a nutritious option ready in minutes.

Additionally, this soup freezes well, so you can make extra servings and store them in airtight containers. When you're in need of a warm meal, simply thaw and reheat for a satisfying dish that will warm you up on chilly days.

Customizing Your Soup

One of the great things about this squash soup recipe is its versatility. While the recipe calls for butternut squash, feel free to experiment with other types of squash such as acorn or pumpkin. Each type of squash will bring its unique flavor and texture, giving you a new twist on a classic dish.

Moreover, you can enhance the flavor profile by adding other spices such as nutmeg or cayenne pepper for a bit of heat. For a creamier texture, consider adding a splash of coconut milk or a dollop of Greek yogurt when serving. The options are endless, and each variation can make this soup even more enjoyable.

Ingredients

For the Squash Soup

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Make sure to have all your ingredients prepped and ready for a smooth cooking process.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Cook the Squash

Add the cubed butternut squash to the pot, along with the vegetable broth, cumin, ginger, salt, and pepper. Bring to a boil, then reduce the heat and let it simmer for about 25 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 careful with hot liquids!

Serve

Taste and adjust the seasoning if necessary. Serve hot, garnished with fresh parsley.

Enjoy your healthy and delicious low calorie squash soup!

Storage Tips

To ensure the freshness of your low-calorie squash soup, store it in an airtight container in the refrigerator. It will stay good for about five to seven days, allowing you to savor its flavors throughout the week. Just be sure to let the soup cool completely before sealing it in a container to prevent condensation.

If you're looking to keep the soup for a longer period, consider freezing it. Portion the soup into freezer-safe bags or containers, leaving some space for expansion as it freezes. When you're ready to enjoy it, simply thaw overnight in the refrigerator and reheat on the stovetop or microwave.

Serving Suggestions

This low-calorie squash soup pairs beautifully with a variety of side dishes. Consider serving it with a slice of crusty whole-grain bread or a light salad for a balanced meal. The soup can also be topped with roasted seeds for added crunch and nutrition, making it a satisfying choice for any occasion.

For a more filling option, try adding protein-rich toppings like cooked quinoa, chickpeas, or shredded chicken. These additions will elevate the soup into a complete meal, ensuring you feel satisfied and nourished.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup vegan?

Yes, this low calorie squash soup is entirely vegan as it uses vegetable broth.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days.

→ Can I freeze this soup?

Yes, this soup freezes well! Just let it cool completely before transferring to a freezer-safe container.