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

Highlighted under: Healthy & Light

Enjoy a warm, comforting bowl of low calorie squash soup that is both nutritious and delicious.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:51:43.711Z

This low calorie squash soup is perfect for those chilly days when you want something warm and filling without the extra calories. Made with fresh squash and a blend of spices, this soup is as healthy as it is tasty.

        Why You'll Love This Recipe
        Rich, creamy texture without the calories
Packed with vitamins and minerals
Easy to make and perfect for meal prep

      

Nutritional Benefits of Squash

Butternut squash is a powerhouse of nutrients, offering a rich source of vitamins A, C, and E, as well as essential minerals like potassium and magnesium. These nutrients play a crucial role in maintaining healthy skin, boosting your immune system, and supporting heart health. Incorporating squash into your diet can help improve your overall well-being while keeping calorie counts low, making it an ideal ingredient for those looking to eat healthily without sacrificing flavor.

Additionally, the fiber content in butternut squash aids in digestion and helps keep you feeling full, which is particularly beneficial for those on a weight-loss journey. This means that not only does this low calorie squash soup taste great, but it also keeps you satisfied longer compared to other options.

Perfect for Meal Prep

One of the standout features of this low calorie squash soup is how easy it is to prepare in advance. The soup can be made in a large batch and stored in the refrigerator for up to five days, making it an excellent choice for meal prep. Simply portion it into individual containers, and you have a quick, nutritious meal ready to go for busy weekdays.

If you're looking to save even more time, this soup can also be frozen. Just make sure to let it cool completely before transferring it to freezer-safe containers. When you’re ready to enjoy, simply reheat on the stovetop or in the microwave for a delicious, warm meal that’s ready in minutes.

Customization Options

One of the best parts about this low calorie squash soup is its versatility. While the recipe provides a great base, feel free to customize it to suit your taste preferences. Add a pinch of nutmeg or cinnamon for a hint of warmth and earthiness, or toss in other vegetables like carrots or sweet potatoes for added nutrition and flavor.

For those who like a bit of spice, consider adding a dash of cayenne pepper or red pepper flakes to the mix. You can also experiment with different toppings, such as roasted pumpkin seeds, fresh herbs, or a dollop of yogurt, to elevate your soup experience.

Ingredients

For the Soup

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

Make sure to prepare all the ingredients before starting for a smoother cooking process.

Instructions

Sauté the Aromatics

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

Add the Squash and Broth

Add the cubed butternut squash, vegetable broth, and ground cumin to the pot. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender.

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 blender.

Finish with Coconut Milk

If desired, stir in coconut milk for added creaminess. Season with salt and pepper to taste.

Serve and Enjoy

Serve hot, and enjoy this delicious low calorie squash soup!

Garnish with fresh herbs if desired for an extra burst of flavor.

Serving Suggestions

This low calorie squash soup makes for a wonderful starter or a light main course. Pair it with a slice of whole-grain bread or a fresh salad to create a well-rounded meal. The soup's creamy texture and rich flavors complement a variety of sides, making it adaptable for any occasion.

If you're hosting a gathering, consider serving small cups of this soup as an appetizer. Its vibrant color and comforting aroma are sure to impress your guests, and they’ll appreciate a healthy option that’s packed with flavor.

Storage Tips

For optimal freshness, store any leftover soup in an airtight container in the refrigerator. It’s best consumed within five days to enjoy the full flavor and nutritional benefits. If you decide to freeze it, remember to leave some space at the top of the container, as the soup will expand when frozen.

When reheating, do so gently on the stovetop over low heat, stirring occasionally to ensure even warming. If you find the soup has thickened too much after refrigeration or freezing, simply add a splash of vegetable broth or water to achieve your desired consistency.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, you can use frozen squash. Just make sure to thaw it before cooking.

→ Is this soup vegan?

Yes, this soup is vegan-friendly as it is made with vegetable broth and coconut milk.

→ How long can I store this soup?

You can store the soup in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze the soup?

Yes, this soup freezes well. Just let it cool completely and store it in freezer-safe containers.