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; Optional toppings: pumpkin seeds, fresh herbs

Highlighted under: Healthy & Light

This low calorie squash soup is a delicious, healthy option that warms you up without weighing you down.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:24:30.973Z

Indulge in a comforting bowl of this low calorie squash soup, perfect for a cozy evening at home. Its vibrant flavor and creamy texture will make it a family favorite!

        Why You'll Love This Recipe
        Rich, comforting flavor with minimal calories
Creamy texture that satisfies
Perfect for meal prep or quick weeknight dinners

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, which are crucial for maintaining healthy skin and a robust immune system. Additionally, this vibrant vegetable is rich in fiber, making it a perfect choice for those looking to aid digestion while keeping calorie counts low.

Incorporating butternut squash into your meals can enhance your overall health. The antioxidants found in this squash can help reduce inflammation and contribute to heart health. Moreover, its naturally sweet flavor means you can enjoy your meals without the need for added sugars, making it a fantastic ingredient for both savory and sweet dishes.

Why Soup is Perfect for Meal Prep

Soup is one of the best options for meal prepping due to its versatility and convenience. It can easily be made in large batches and stored for later use, allowing you to enjoy a healthy meal any day of the week. This low-calorie squash soup can be refrigerated for up to five days or frozen for longer storage, making it a go-to option for busy schedules.

Moreover, soups often taste even better the next day, as the flavors have time to meld. This means you can prepare your meals in advance and look forward to a satisfying, hearty dish that requires minimal effort on busy evenings. Just reheat and serve!

Serving Suggestions and Variations

While this low-calorie squash soup is delightful on its own, there are plenty of ways to customize the dish to suit your taste preferences. Consider adding a splash of coconut milk for a tropical twist, or a dash of curry powder for an extra kick. These simple additions can elevate the soup and introduce new flavors without significantly increasing the calorie count.

For added texture and crunch, top your soup with toasted pumpkin seeds or a sprinkle of croutons. Fresh herbs like cilantro or parsley can also brighten the dish. Feel free to experiment with different toppings to create a unique bowl of soup that you’ll love!

Ingredients

Main 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
Optional toppings: pumpkin seeds, fresh herbs

Gather all the ingredients before you start cooking for a smoother experience!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let simmer for 25 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, you can carefully transfer the soup in batches to a regular blender.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with optional toppings like pumpkin seeds or fresh herbs.

Enjoy your delicious and healthy low calorie squash soup!

Storing Leftovers

If you find yourself with leftover squash soup, you’re in luck! This soup stores beautifully, allowing you to enjoy it later. Simply let the soup cool to room temperature before transferring it to an airtight container. It can be kept in the refrigerator for up to five days, making it ideal for meal prep.

For longer storage, consider freezing the soup in individual portions. This way, you can easily grab a serving whenever you need a quick meal. Just be sure to thaw it in the refrigerator overnight before reheating for the best texture and flavor.

Nutritional Information

This low-calorie squash soup is not only delightful but also nutritious. Each serving is packed with vitamins and minerals while remaining low in calories, making it a guilt-free choice for any meal. With approximately 100 calories per serving, it’s a filling option that won’t derail your dietary goals.

In addition to being low in calories, this soup is high in fiber, which can help you feel full longer and support healthy digestion. It’s a great addition to any weight management plan or for those looking to maintain a balanced diet.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Store it in airtight containers for up to 3 months.

→ What can I use instead of vegetable broth?

You can use chicken broth or water, but vegetable broth enhances the flavor.

→ Is this soup vegan?

Yes, it is completely vegan as long as you use vegetable broth.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of yogurt before serving.