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: 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; Optional: pinch of nutmeg

Highlighted under: Healthy & Light

A delicious and nutritious soup that is low in calories but high in flavor. Perfect for a light meal or as a starter.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:30:43.299Z

This Low Calorie Squash Soup is not only healthy but also incredibly satisfying. The creamy texture comes from pureed squash, making it a great choice for those mindful of calories. Enjoy it on a chilly evening or as part of a healthy lunch.

        Why You'll Love This Recipe
        Comforting and warm, perfect for chilly days
Packed with vitamins and nutrients from fresh squash
Easily customizable with your favorite spices and herbs

      

The Health Benefits of Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. It's rich in vitamins A and C, which are crucial for maintaining healthy skin and boosting your immune system. Additionally, this vibrant vegetable contains antioxidants that help combat free radicals in the body, promoting overall health.

Incorporating squash into your diet can also aid in digestion. It's high in fiber, which supports a healthy gut and can help prevent constipation. This makes our Low Calorie Squash Soup not only a comforting dish but also a great choice for those looking to enhance their digestive health.

Customizing Your Soup

One of the best things about this Low Calorie Squash Soup is its versatility. You can easily customize it to suit your taste preferences. For a spicy kick, consider adding a pinch of cayenne pepper or some chopped jalapeños during the sautéing process. If you prefer a sweeter note, a dash of cinnamon can beautifully complement the squash's natural flavors.

Herbs and spices elevate the soup’s profile further. Fresh thyme, rosemary, or sage can impart wonderful aromas and depth. Experiment with different combinations to find your favorite version. This flexibility makes the soup not only a go-to recipe but also a canvas for your culinary creativity.

Serving Suggestions

This Low Calorie Squash Soup can be enjoyed on its own or paired with various accompaniments. For a heartier meal, serve it alongside a slice of whole grain bread or a light salad. The contrast of textures will enhance your dining experience, making it more satisfying.

Consider garnishing your soup before serving. A drizzle of balsamic glaze, a sprinkle of roasted pumpkin seeds, or a dollop of Greek yogurt can add an appealing visual element and elevate the flavors. These simple additions provide an extra layer of taste while keeping the dish healthy and low in calories.

Ingredients

For the Soup

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
Optional: pinch of nutmeg

Feel free to add your favorite toppings such as croutons or a drizzle of olive oil.

Instructions

Sauté the Onions and Garlic

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.

Add the Squash and Broth

Add the cubed butternut squash to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and simmer until the squash is tender, about 20 minutes.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a standard blender.

Season and Serve

Season the soup with salt, pepper, and nutmeg if desired. Serve hot, garnished with optional toppings if you like.

Enjoy your healthy and delicious soup!

Storage Tips

If you have leftovers, storing your Low Calorie Squash Soup is simple. Allow the soup to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 4 days, making it a great option for meal prep.

For longer storage, consider freezing the soup. Portion it into freezer-safe containers or bags and label them with the date. It can be frozen for up to 3 months. When you’re ready to enjoy it again, thaw it in the refrigerator overnight and reheat on the stove or in the microwave.

Nutritional Information

Each serving of this Low Calorie Squash Soup is not only low in calories but also packed with essential nutrients. With approximately 100 calories per serving, it’s a guilt-free option for those watching their caloric intake. The high fiber content helps keep you full longer, making it an excellent choice for weight management.

Additionally, this soup is naturally gluten-free and can easily be made vegan by ensuring your vegetable broth is plant-based. This makes it a suitable dish for various dietary preferences, allowing everyone to enjoy its deliciousness without compromise.

Questions About Recipes

→ Can I use other types of squash?

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

→ How can I make this soup creamier?

Add a splash of coconut milk or heavy cream after blending for a richer texture.

→ Is this soup freezer-friendly?

Absolutely! You can freeze the soup for up to 3 months. Just let it cool completely before transferring to airtight containers.

→ Can I add protein to this soup?

Yes! Adding cooked lentils or shredded chicken can make it more filling.