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 nutmeg; 1/2 cup almond milk (optional)

Highlighted under: Healthy & Light

This low calorie squash soup is a deliciously creamy and comforting dish, perfect for any time of year.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:48:32.932Z

This low calorie squash soup is not only healthy but also packed with flavor. Made from roasted squash, it is blended to perfection, creating a smooth and creamy texture without the extra calories.

        Why You'll Love This Recipe
        Rich and creamy without the guilt
Packed with vitamins and nutrients
Perfect for a cozy dinner or a light lunch

      

A Comforting Classic

Squash soup has long been a staple in many kitchens, celebrated for its rich flavor and velvety texture. This low-calorie variation maintains all the warmth and satisfaction of the original without the heavy calories. It’s an ideal dish for those looking to indulge in a comforting meal while keeping health in mind. Perfect for a chilly evening or a light lunch, this soup is sure to become a favorite in your recipe repertoire.

The beauty of this low calorie squash soup lies in its simplicity. With just a handful of fresh ingredients, you can whip up a bowl of goodness in no time. The natural sweetness of the butternut squash blends beautifully with the aromatic garlic and onion, creating a rich and satisfying base. Furthermore, the addition of nutmeg enhances the soup's warmth, making it a perfect companion for your cozy evenings.

Nutritional Benefits

This soup is not just delicious; it's also packed with nutritional benefits. Butternut squash is an excellent source of vitamins A and C, both of which are essential for maintaining a healthy immune system and promoting good vision. Additionally, it's rich in dietary fiber, making it a great choice for digestive health.

Incorporating this low calorie squash soup into your diet can help you meet your daily vegetable intake while enjoying a flavorful meal. The use of almond milk adds a touch of creaminess without the extra calories of traditional dairy, making it a heart-healthy option. This soup truly embodies the idea of enjoying delicious food while taking care of your body.

Serving Suggestions

While this low calorie squash soup is delightful on its own, there are numerous ways to elevate your dining experience. Consider garnishing with toasted pumpkin seeds for a delightful crunch, or a drizzle of balsamic reduction for a tangy twist. A sprinkle of fresh herbs, such as parsley or chives, can add a pop of color and flavor.

For a complete meal, pair this soup with a fresh salad or whole-grain bread. The combination of flavors and textures will leave you feeling satisfied without the heaviness. This versatility makes it a wonderful option for entertaining guests or enjoying a quiet dinner at home.

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 nutmeg
1/2 cup almond milk (optional)

Combine all ingredients for a deliciously healthy soup.

Instructions

Prepare the Ingredients

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

Cook the Squash

Add the cubed butternut squash to the pot and stir for a few minutes. Pour in the vegetable broth, season with salt, pepper, and nutmeg, then bring to a boil.

Blend the Soup

Reduce heat and let it simmer for about 20 minutes, or until the squash is tender. Use an immersion blender or transfer to a blender to puree until smooth.

Add Almond Milk

If desired, stir in almond milk for added creaminess. Adjust seasoning as needed.

Serve warm and enjoy your healthy low calorie soup!

Storage Tips

If you happen to have leftovers, fear not! This soup stores beautifully in the refrigerator for up to three days. Simply place it in an airtight container and reheat on the stove or in the microwave when you're ready to enjoy. The flavors may actually deepen and improve after a day in the fridge, making it even more delicious.

For longer storage, consider freezing portions of the soup. Transfer cooled soup into freezer-safe bags or containers, leaving some space for expansion. This way, you'll have a quick, healthy meal ready at your fingertips whenever you need it!

Variations to Try

Feel free to customize this low calorie squash soup to suit your taste preferences. Swap butternut squash for other varieties like acorn or pumpkin for a different flavor profile. You can also experiment with adding spices such as cumin or curry powder to give it an exotic twist.

For a heartier version, consider adding cooked lentils or chickpeas for extra protein. You can also toss in some leafy greens like spinach or kale during the blending process for an added boost of nutrition. The possibilities are endless, and each variation can bring something new to your table!

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn or pumpkin squash as alternatives.

→ Is it possible to make this soup vegan?

Yes, just ensure that the vegetable broth is vegan and skip the almond milk if you prefer.

→ How long can I store the soup?

You can store it in an airtight container in the fridge for up to 5 days.

→ Can I freeze the soup?

Yes, this soup freezes well for up to 3 months. Just reheat before serving.