Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a warm, comforting dish that’s perfect for any season. Packed with flavor and nutrients, it’s a great option for those looking to enjoy a healthy meal without sacrificing taste.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:27:32.297Z

This Low Calorie Squash Soup is not only delicious but also a great way to incorporate more vegetables into your diet. The combination of roasted squash and aromatic spices creates a rich and satisfying flavor that will please your taste buds.

        Why You Will Love This Recipe
        Creamy texture without the added calories
Packed with vitamins and nutrients from fresh squash
Perfect for a cozy dinner or a light lunch
Easily customizable with your favorite herbs and spices

      

Health Benefits of Squash

Squash is a nutrient-dense vegetable that offers a wealth of health benefits. Butternut squash, in particular, is rich in vitamins A and C, both of which play a crucial role in maintaining a healthy immune system and promoting good vision. Additionally, the high fiber content in squash aids digestion and helps keep you feeling full longer, making it an excellent choice for those watching their calorie intake.

Incorporating squash into your diet can also support heart health. The antioxidants found in squash help reduce inflammation and combat oxidative stress, which can lower the risk of chronic diseases. By enjoying this Low Calorie Squash Soup, you're not just treating your taste buds; you're also nourishing your body with essential vitamins and minerals.

Versatile Serving Suggestions

This Low Calorie Squash Soup is wonderfully versatile and can be served in various ways. For a comforting dinner, pair it with a slice of whole-grain bread or a fresh salad. If you're looking for a lighter option, enjoy it as a standalone dish for lunch. Its creamy texture makes it a satisfying meal on its own, perfect for a quick and healthy midweek treat.

You can also get creative with toppings to enhance the flavor. Consider adding a dollop of Greek yogurt for added creaminess, or sprinkle some roasted pumpkin seeds for a delightful crunch. Fresh herbs like parsley or cilantro can brighten up the dish, making it visually appealing and packed with extra flavor.

Customizing Your Soup

One of the best aspects of this Low Calorie Squash Soup is its flexibility. Feel free to customize the recipe according to your preferences or what you have on hand. If you enjoy a bit of heat, add a pinch of red pepper flakes or a chopped jalapeño during the sautéing process. For a different flavor profile, experiment with spices like nutmeg or ginger, which pair beautifully with the sweetness of squash.

If you're looking to add more vegetables, consider incorporating carrots or sweet potatoes during the roasting phase. These additions will not only enhance the nutrition of the soup but also contribute to a richer, more complex flavor. The possibilities are endless, allowing you to tailor the soup to your specific taste.

Ingredients

Main Ingredients

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

Gather all ingredients before starting for a smooth cooking experience.

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 20 minutes or until tender.

Sauté the Aromatics

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

Combine and Blend

Add the roasted squash to the pot along with the vegetable broth and ground cumin. Bring to a boil, then reduce to a simmer for 10 minutes. Use an immersion blender to puree the soup until smooth. Adjust seasoning with salt and pepper.

Serve

Ladle the soup into bowls and garnish with fresh herbs if desired. Enjoy your healthy and delicious low calorie squash soup!

This soup can be stored in the refrigerator for up to 3 days or frozen for later use.

Storage Tips

This Low Calorie Squash Soup is perfect for meal prep and can be stored in the refrigerator for up to five days. Allow the soup to cool completely before transferring it to an airtight container. When you're ready to enjoy it again, simply reheat on the stove or in the microwave until warmed through.

For longer storage, consider freezing the soup. Portion it into freezer-safe containers or bags, leaving some space for expansion as it freezes. The soup can last up to three months in the freezer. To defrost, move it to the refrigerator overnight or use the microwave for a quick thaw.

Nutritional Information

One serving of this Low Calorie Squash Soup is not only delicious but also guilt-free. With approximately 120 calories per serving, it's a great option for those looking to maintain a healthy diet. The high fiber content also makes it filling, ensuring you won't be left feeling hungry after your meal.

Moreover, this soup is low in fat, making it a heart-healthy choice. With the inclusion of wholesome ingredients like butternut squash and vegetable broth, you're getting a nourishing meal that's rich in vitamins and minerals without the added preservatives found in many store-bought soups.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, but make sure to thaw and drain excess liquid before cooking.

→ How can I make the soup thicker?

For a thicker soup, reduce the amount of broth or add a potato while cooking.

→ Is this soup vegan?

Yes, this soup is completely vegan and low in calories.

→ Can I add protein to this soup?

Absolutely! You can add cooked beans or lentils for extra protein.