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 cubed; 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 (optional)

Highlighted under: Healthy & Light

Experience the comforting warmth of this low calorie squash soup, perfect for any time of the year.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:21:29.984Z

This low calorie squash soup is not only delicious but also packed with nutrients. Perfect for a cozy dinner or a healthy lunch, this soup will warm your soul.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and nutrients from squash
Perfect for meal prep and easy to store
Ideal for a light, healthy meal any time of year

      

A Nutritious Choice

This low calorie squash soup is more than just a delicious meal; it's also a powerhouse of nutrition. Butternut squash is packed with essential vitamins such as A, C, and E, along with minerals like potassium and magnesium. These nutrients are crucial for maintaining healthy skin, boosting your immune system, and supporting heart health. By incorporating this soup into your diet, you're not only indulging your taste buds but also nourishing your body with wholesome ingredients.

Furthermore, this soup is an excellent source of dietary fiber, which aids digestion and helps you feel full longer. This makes it an ideal option for those looking to manage their weight without sacrificing flavor. By choosing low-calorie recipes like this one, you can enjoy satisfying meals that support your health goals.

Versatile and Convenient

One of the best features of this low calorie squash soup is its versatility. You can easily adjust the ingredients to suit your taste or dietary needs. For instance, if you're looking for a vegan option, simply skip the coconut milk or choose a plant-based alternative. You can also add other vegetables like carrots or sweet potatoes for added flavor and nutrients.

Additionally, this soup is perfect for meal prep. You can make a large batch at the beginning of the week and store it in the fridge or freezer for quick, healthy meals later. Just heat it up, and you have a comforting dish ready in minutes. This makes it an excellent choice for busy individuals or families who want to eat healthily without spending too much time in the kitchen.

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

1 medium butternut squash, peeled and cubed
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 (optional)

Once you have all your ingredients, you're ready to start cooking!

Instructions

Follow these simple steps to create your low calorie squash soup:

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash to the pot and stir well. Pour in the vegetable broth, then bring to a boil. Reduce heat and let simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and then mix it back in.

Season and Serve

Stir in the ground nutmeg, salt, and pepper to taste. If desired, add coconut milk for a creamier texture. Serve hot and enjoy!

Your delicious low calorie squash soup is ready to be enjoyed!

Tips for Perfecting Your Soup

To ensure your low calorie squash soup is as delicious as possible, always choose a ripe butternut squash. A squash that feels heavy for its size and has a smooth, tan skin is ideal. This will give your soup a naturally sweet flavor and creamy texture that enhances the overall dish.

When blending the soup, consider using an immersion blender for convenience and ease. It allows you to blend the soup directly in the pot without the need to transfer it to a blender. If you prefer a chunkier texture, blend only half of the soup and mix it back in for a delightful variation.

Serving Suggestions

For an extra touch of flavor, consider garnishing your soup with a drizzle of olive oil or a sprinkle of fresh herbs, like parsley or chives. You could also add a dollop of Greek yogurt or a few toasted pumpkin seeds for added texture and taste. These garnishes not only enhance the presentation but also contribute additional nutrients to your meal.

Pair your low calorie squash soup with a crusty whole-grain bread or a light salad for a satisfying lunch or dinner. This combination makes for a well-rounded meal that is both filling and nutritious, perfect for any time of the year.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used in place of fresh, just adjust the cooking time as needed.

→ How can I store leftovers?

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

→ Is this soup vegan?

Yes, this recipe is vegan as long as you omit the coconut milk or use a plant-based alternative.

→ Can I add other vegetables?

Absolutely! Feel free to add carrots, celery, or bell peppers for added nutrition and flavor.