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 ground cumin; 1/2 teaspoon nutmeg; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A deliciously creamy soup that's low in calories but high in flavor.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:33:35.827Z

This low calorie squash soup is the perfect comfort food for chilly days. With the natural sweetness of squash and a hint of spices, it’s both satisfying and nutritious.

        Why You Will Love This Soup
        Rich and creamy texture without heavy cream
Packed with vitamins and nutrients from fresh squash
Perfect for a cozy weeknight dinner or meal prep
Easy to make and can be frozen for later

      

The Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, rich in vitamins A and C, which are essential for maintaining healthy skin and vision. It also contains significant amounts of potassium and magnesium, contributing to heart health and muscle function. Incorporating butternut squash into your diet can help boost your immune system and promote overall well-being.

In addition to its health benefits, butternut squash is low in calories and high in fiber, making it an excellent choice for those looking to maintain or lose weight. The fiber content aids digestion and keeps you feeling full longer, which can help curb unhealthy snacking between meals. This makes our Low Calorie Squash Soup not just a delicious choice, but a smart one too.

Cooking Tips for Perfect Soup

To enhance the flavor of your Low Calorie Squash Soup, consider adding a splash of apple cider vinegar or a squeeze of lemon juice just before serving. These ingredients can brighten the soup and balance its natural sweetness. Additionally, if you enjoy a bit of heat, try incorporating a pinch of cayenne pepper or a dash of hot sauce to give your soup an extra kick.

If you're preparing this soup in advance, remember that flavors often deepen over time. Allow the soup to cool completely before refrigerating it in an airtight container. It can be stored in the fridge for up to a week or frozen for up to three months. Be sure to label your containers with the date to keep track of freshness.

Variations and Pairings

While this Low Calorie Squash Soup is delightful on its own, you can easily customize it to suit your taste preferences. Consider adding other vegetables, like carrots or sweet potatoes, for added sweetness and nutrition. You can also experiment with different herbs and spices, such as thyme or ginger, to create unique flavor profiles that excite your palate.

Pair your soup with a hearty whole grain bread or a fresh salad for a complete meal. A simple side of mixed greens drizzled with olive oil and balsamic vinegar complements the creamy texture of the soup, making for a satisfying lunch or dinner. This combination not only enhances your meal experience but also ensures you're getting a good balance of nutrients.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon nutmeg
Salt and pepper to taste
1 tablespoon olive oil
Fresh herbs for garnish (optional)

Enjoy this healthy and delicious soup!

Instructions

Sauté the Vegetables

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

Add Squash and Broth

Add the diced butternut squash, vegetable broth, cumin, nutmeg, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth.

Serve

Serve hot, garnished with fresh herbs if desired.

Enjoy your delicious low calorie squash soup!

Storage and Reheating

Proper storage is key to ensuring your Low Calorie Squash Soup maintains its delicious flavor and texture. Once cooled, transfer the soup to airtight containers. You can refrigerate it for up to one week or freeze it for longer storage. If freezing, consider portioning the soup into individual servings for easy reheating.

When it’s time to enjoy your frozen soup, simply thaw it in the refrigerator overnight. Reheat on the stove over medium heat, stirring frequently, until it’s warmed through. If the soup has thickened during storage, you can add a splash of vegetable broth or water to achieve your desired consistency.

Nutritional Information

One serving of this Low Calorie Squash Soup packs in approximately 150 calories, making it a guilt-free option for lunch or dinner. The combination of butternut squash and other wholesome ingredients provides a good source of dietary fiber, helping you feel satisfied without overindulging.

Additionally, each serving contains vital nutrients such as vitamin A, which supports eye health, and vitamin C, which is important for immune function. This soup is not only low in calories but also a nutrient-dense choice, promoting a healthy lifestyle without sacrificing flavor.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring to airtight containers.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or a diced jalapeño during the sautéing step for some heat.