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 tsp olive oil; Salt and pepper to taste; 1/2 tsp ground cumin; 1/2 tsp nutmeg; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

A delicious and healthy low calorie squash soup that will warm your soul.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:24:32.115Z

This low calorie squash soup is perfect for those looking to enjoy a hearty meal without the guilt. Packed with flavor and nutrients, it's a favorite among health enthusiasts.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and minerals from fresh squash
Perfect for a cozy dinner or meal prep

      

The Benefits of Squash

Squash is not only delicious but also packed with nutrients. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, it's a great source of dietary fiber, promoting good digestive health. Including squash in your diet can help boost your immune system and provide the energy you need for your daily activities.

Another significant benefit of squash is its low calorie content. This makes it an excellent choice for those looking to maintain or lose weight while still enjoying hearty meals. The natural sweetness of butternut squash adds depth to dishes without the need for added sugars, making it a smart ingredient for health-conscious cooks.

Perfect for Meal Prep

This low-calorie squash soup is an ideal option for meal prepping. It can be made in large batches and stored in the refrigerator for up to a week or frozen for longer storage. Just portion it out into individual containers, and you’ll have a healthy meal ready to go whenever you need it. This convenience makes it easier to stick to your healthy eating goals during busy weeks.

Reheating this soup is a breeze; simply warm it on the stovetop or in the microwave. If you find it has thickened too much, a splash of vegetable broth or water can help restore its creamy consistency. Enjoy it as a quick lunch or a comforting dinner, and feel good knowing you're nourishing your body with wholesome ingredients.

Serving Suggestions

To elevate your squash soup, consider adding toppings that complement its flavors. A sprinkle of roasted pumpkin seeds or a dollop of yogurt can add a delightful crunch and creaminess. Fresh herbs like parsley or cilantro can provide a burst of freshness, enhancing the overall taste profile of the soup.

For those who enjoy a bit of spice, a dash of cayenne pepper or a drizzle of hot sauce can add a kick to the soup. Pair it with crusty whole-grain bread or a side salad for a complete and satisfying meal that is both healthy and delicious.

Ingredients

Gather the following ingredients to make this delicious soup.

Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp olive oil
Salt and pepper to taste
1/2 tsp ground cumin
1/2 tsp nutmeg
1/2 cup coconut milk (optional for creaminess)

Now that you have all the ingredients, let's move on to the cooking steps.

Instructions

Follow these steps to create your low calorie squash soup.

Sauté the Aromatics

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

Add the Squash

Add the diced butternut squash to the pot and stir. Cook for about 5 minutes.

Pour in the Broth

Pour in the vegetable broth and bring to a boil. 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. If you prefer a chunkier texture, blend half and leave the rest as is.

Season and Serve

Add coconut milk (if using), ground cumin, nutmeg, salt, and pepper. Stir well and serve hot.

Enjoy your delicious and nutritious low calorie squash soup!

Storage Tips

To ensure your squash soup stays fresh, store it in an airtight container in the refrigerator. It can last for about 5 to 7 days. If you're freezing it, make sure to let it cool completely before transferring it to freezer-safe bags or containers. This will help prevent freezer burn and maintain the quality of the soup.

When reheating, always do so slowly over low heat to preserve the flavors and texture. If you find that the soup has thickened, simply add a little vegetable broth or water to reach your desired consistency.

Nutritional Information

This low-calorie squash soup is not only delicious but also nutritious. A typical serving contains approximately 100 calories, making it a guilt-free option for any meal. It's low in fat and high in fiber, promoting satiety without the extra calories. Additionally, the vitamins and minerals found in butternut squash contribute to overall health and well-being.

Incorporating this soup into your diet can help you meet your daily vegetable intake, providing essential nutrients that support your body. It's a heart-healthy choice that can fit into various dietary preferences, including vegan and gluten-free lifestyles.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe and can save you prep time.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños for an extra kick.

→ Can I store leftovers?

Yes, this soup can be stored in the refrigerator for up to 3 days or frozen for longer shelf life.

→ Is this soup vegan?

Yes, this recipe is vegan-friendly as it uses vegetable broth and coconut milk.