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 olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 cup low-fat Greek yogurt (optional for garnish)

Highlighted under: Healthy & Light

This delicious low calorie squash soup is perfect for a light meal or as an appetizer. It's creamy, flavorful, and incredibly easy to make!

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:06:40.414Z

This low calorie squash soup is a delightful blend of flavors that warms the soul. Perfect for a cozy evening or a healthy lunch option, it’s crafted with fresh ingredients that make it both nutritious and satisfying.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and nutrients from fresh squash
Simple ingredients make it easy to prepare
Perfect for meal prep and freezing

      

The Benefits of Squash

Butternut squash is not only delicious but also a nutritional powerhouse. It is low in calories yet high in essential vitamins and minerals, making it an excellent choice for health-conscious individuals. Rich in vitamin A, it supports eye health and boosts the immune system. Additionally, its high fiber content aids in digestion and helps keep you feeling full longer, which is perfect for those watching their weight.

Incorporating squash into your diet can also help improve skin health thanks to its antioxidants. These compounds combat free radicals in the body, promoting a youthful appearance. With its naturally sweet flavor, squash can satisfy your cravings without the added sugars found in many processed foods, making this soup a guilt-free indulgence.

Perfect for Any Occasion

This low calorie squash soup is versatile enough for any occasion. Whether you're hosting a dinner party or simply looking for a comforting meal after a long day, this soup fits the bill. It can be served as an elegant starter or as a main course paired with a fresh salad. Its creamy texture and rich flavor will impress your guests without weighing them down.

Moreover, this soup is a fantastic option for meal prep. It can be easily made in large batches and stored in the refrigerator or freezer, allowing you to enjoy a healthy meal at any time. Just reheat and serve! This makes it not only a delicious choice but also a convenient one for busy weeknights.

Customization Ideas

While this low calorie squash soup is delightful as is, it also serves as a blank canvas for your culinary creativity. Consider adding a pinch of cayenne pepper for a spicy kick or incorporating other vegetables like carrots or sweet potatoes to enhance the flavor and nutrition. For a twist, sprinkle some toasted pumpkin seeds on top for added crunch and a boost of healthy fats.

If you prefer a more herbaceous flavor, fresh herbs like thyme or rosemary can elevate the soup further. Simply add them during the cooking process for a fragrant finish. With so many options for personalization, this soup can be tailored to suit your palate, making it a staple in your recipe collection.

Ingredients

Ingredients for Low Calorie Squash Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 cup low-fat Greek yogurt (optional for garnish)

Gather all your ingredients for a smooth cooking experience!

Instructions

Sauté the Vegetables

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

Cook the Squash

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

Blend the Soup

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

Season and Serve

Stir in the ground nutmeg, and season with salt and pepper to taste. Serve warm, garnished with a dollop of Greek yogurt if desired.

Enjoy your healthy and delicious squash soup!

Storing and Reheating Tips

To store any leftover squash soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days, or you can freeze it for up to 3 months. If freezing, consider portioning the soup into smaller containers to make reheating easier.

When you're ready to enjoy your soup again, simply reheat it on the stove over low heat, stirring occasionally, until warmed through. If the soup has thickened while stored, you can add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

For a complete meal, pair your squash soup with whole-grain bread or a light salad featuring mixed greens, nuts, and a tangy vinaigrette. This combination not only enhances the nutritional profile but also makes for a satisfying dining experience.

Consider offering a variety of toppings for guests to customize their bowls. Options like croutons, shredded cheese, or a drizzle of balsamic glaze can add unique flavors and textures, making each serving a little different and exciting.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup gluten-free?

Yes, this low calorie squash soup is naturally gluten-free.

→ Can I make this soup ahead of time?

Absolutely! This soup can be made in advance and stored in the refrigerator for up to 3 days or frozen for up to a month.

→ How can I make this soup vegan?

Simply omit the Greek yogurt or substitute it with a dairy-free yogurt alternative.