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: 1 medium butternut squash, peeled and diced; 1 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 coconut milk (light)

Highlighted under: Healthy & Light

A deliciously creamy yet low-calorie soup that highlights the natural sweetness of squash.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:18:29.443Z

This low calorie squash soup is perfect for a cozy night in. It’s made with fresh ingredients and is full of flavor, making it a guilt-free choice for any meal.

        Why You'll Love This Recipe
        Rich, wholesome flavors from roasted squash
Creamy texture without the heavy cream
Perfect for meal prep and freezing

      

A Comforting Bowl of Goodness

This Low Calorie Squash Soup offers a comforting experience that is perfect for chilly evenings. The combination of roasted butternut squash and aromatic spices creates a warm, inviting aroma that fills your kitchen. Not only is this soup a delight to the senses, but it also nourishes the body with its wholesome ingredients. Made with simple, natural components, it provides a rich flavor profile without the unnecessary calories.

Squash is a powerhouse of nutrients, rich in vitamins A and C, as well as antioxidants that support immune health. The choice of using vegetable broth enhances its flavor while keeping it vegan and low in calories. This soup is more than just a meal; it's a way to indulge in comfort food while staying on track with your health goals.

Versatile and Convenient

One of the best aspects of this Low Calorie Squash Soup is its versatility. You can easily customize it by adding your favorite herbs and spices or incorporating additional vegetables for extra nutrition. Whether you prefer a hint of spice with cayenne pepper or a touch of sweetness with carrots, this recipe can adapt to your taste preferences.

Furthermore, this soup is an excellent choice for meal prep. It stores well in the fridge for several days and can easily be frozen for later use. Simply reheat and enjoy a healthy, homemade meal whenever you're short on time. It's the ideal solution for busy weeknights or quick lunches.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and diced
1 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 coconut milk (light)

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Prepare the Squash

Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 25 minutes or until tender.

Sauté Onions and Garlic

In a large pot, heat a teaspoon of olive oil over medium heat. Add the chopped onion and sauté until translucent. Stir in the minced garlic and cook for another minute.

Combine Ingredients

Add the roasted squash, vegetable broth, and nutmeg to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Stir in the light coconut milk and adjust seasoning if necessary.

Serve

Serve warm, garnished with a sprinkle of nutmeg or fresh herbs if desired.

Enjoy your healthy and delicious low calorie squash soup!

Nutritional Benefits

Butternut squash is incredibly nutrient-dense, providing a good source of fiber, which aids in digestion and helps you feel full longer. It's also low in calories, making it an excellent choice for those looking to maintain or lose weight. The addition of coconut milk not only gives the soup a creamy texture but also adds healthy fats that support heart health.

Incorporating vegetables like onion and garlic boosts the soup's health benefits even further. Onions are known for their anti-inflammatory properties, while garlic is a natural immune booster. Together, these ingredients create a dish that is not only delicious but also contributes positively to your overall health.

Serving Suggestions

For a delightful presentation, consider garnishing your soup with a sprinkle of freshly chopped herbs such as parsley or cilantro. A drizzle of extra virgin olive oil adds a touch of richness, while a few toasted pumpkin seeds can provide a satisfying crunch and additional nutrients.

Pair this squash soup with a side salad or whole-grain bread to create a balanced meal. The contrasting textures and flavors will elevate your dining experience, making it a perfect choice for family gatherings or casual get-togethers with friends.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with pumpkin or acorn squash for a different flavor.

→ Is this soup vegan?

Yes, this soup is vegan as it uses vegetable broth and light coconut milk.

→ How can I store leftovers?

You can store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

→ Can I add protein to this soup?

Absolutely! You can add cooked lentils or beans for an extra protein boost.