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 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: a pinch of nutmeg

Highlighted under: Healthy & Light

A delicious and comforting low calorie squash soup that warms your soul without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:39:36.939Z

This low calorie squash soup is perfect for a cozy evening. Packed with flavor, it's a guilt-free way to enjoy a comforting bowl of soup.

        Why You Will Love This Recipe
        Rich and creamy texture without the heavy calories
Packed with nutritious ingredients that nourish your body
Perfect for meal prep and easy to reheat for busy days

      

The Health Benefits of Squash

Squash is not only a delicious addition to your meals, but it also comes packed with health benefits. Butternut squash, in particular, is rich in vitamins A and C, both of which are essential for maintaining healthy skin and boosting your immune system. The high fiber content in squash aids digestion and helps you feel fuller for longer, making it an excellent choice for those looking to manage their weight.

Moreover, the antioxidants found in squash, such as beta-carotene, help combat oxidative stress in the body. This can lower the risk of chronic diseases and promote overall health. Incorporating squash into your diet is a simple and tasty way to enhance your nutritional intake.

A Versatile Recipe

This low calorie squash soup can easily be customized to suit your taste. Feel free to add other vegetables like carrots or sweet potatoes for added sweetness and nutrients. If you prefer a bit of heat, consider adding a dash of cayenne pepper or red pepper flakes. You can also experiment with different herbs, such as thyme or rosemary, to elevate the flavor profile of the soup.

For those who enjoy a bit of creaminess, consider swirling in a dollop of Greek yogurt or a splash of coconut milk just before serving. This will enhance the richness without significantly increasing the calorie count. The versatility of this soup makes it a perfect canvas for your culinary creativity.

Meal Prep Made Easy

One of the greatest advantages of this low calorie squash soup is its suitability for meal prep. You can make a large batch at the beginning of the week and store it in airtight containers in the refrigerator for up to five days. This means you’ll have a nutritious meal ready to go whenever you need it, perfect for busy weekdays.

If you want to store it for a longer period, this soup freezes beautifully. Simply let it cool completely, then portion it into freezer-safe containers. When you’re ready to enjoy a bowl, just thaw in the refrigerator overnight and reheat on the stove or in the microwave. Having this comforting soup on hand can make healthy eating effortless.

Ingredients

For the Soup

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
Optional: a pinch of nutmeg

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.

Cook the Squash

Add the cubed butternut squash and vegetable broth to the pot. 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, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

Season with salt, pepper, and a pinch of nutmeg if using. Serve hot and enjoy your low calorie squash soup!

Tips for the Best Soup

To ensure your squash soup is as flavorful as possible, don’t skip the step of sautéing the onions and garlic. This foundational step builds a savory base that enhances the overall taste of the soup. Cook them until they’re soft and fragrant, which typically takes around 5-7 minutes.

When blending the soup, aim for a silky smooth consistency. If you prefer a little texture, you can blend just half of the soup and leave the rest chunky. This adds an interesting mouthfeel and visual appeal to the dish.

Serving Suggestions

This low calorie squash soup pairs wonderfully with a slice of crusty whole-grain bread or a simple side salad. The combination not only makes for a well-rounded meal but also adds to the overall nutrient density of your dining experience.

For a gourmet touch, consider garnishing your soup with a sprinkle of toasted pumpkin seeds or a drizzle of balsamic reduction. This not only adds a delightful crunch but also elevates the presentation, making it perfect for entertaining guests.

Storage and Reheating

Proper storage is key to maintaining the quality of your squash soup. Ensure it cools down to room temperature before transferring it to storage containers. Glass containers are ideal as they can withstand both freezing and reheating without any issue.

When reheating, do so gently on the stove over low heat to prevent the soup from scorching. Stir occasionally to ensure even heating. If the soup thickens in the fridge, you can add a splash of vegetable broth or water to adjust the consistency back to your liking.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Just make sure to store it in an airtight container.

→ What can I serve with this soup?

This soup pairs nicely with whole grain bread or a fresh salad.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even spinach can be great additions.

→ Is this soup vegan?

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