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; 1/2 teaspoon nutmeg; 1/2 cup low-fat yogurt (for garnish)

Highlighted under: Healthy & Light

Warm up with this delicious and nutritious low calorie squash soup, perfect for a cozy evening.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:48:37.555Z

This low calorie squash soup is not only easy to make but also packed with flavor and nutrition. Ideal for those looking to enjoy a hearty meal without the extra calories.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Nutritious and comforting for any season
Quick and easy to prepare, perfect for busy days

      

The Health Benefits of Butternut Squash

Butternut squash is a powerhouse of nutrition, loaded with vitamins and minerals that can boost your overall health. It's particularly high in vitamin A, which is essential for maintaining good vision and a healthy immune system. Additionally, this vibrant vegetable is rich in antioxidants, helping to combat oxidative stress and inflammation in the body.

With its high fiber content, butternut squash aids digestion and promotes a feeling of fullness, making it a great choice for those managing their weight. This delicious squash is also low in calories, allowing you to enjoy a hearty serving without derailing your healthy eating goals.

Easy Meal Prep and Storage Tips

This low calorie squash soup is not only quick to prepare, but it also lends itself well to meal prepping. You can make a large batch and store it in individual portions in the refrigerator for up to a week. This way, you have a nutritious meal ready to go for busy days when cooking is the last thing on your mind.

For longer storage, consider freezing the soup. Allow it to cool completely before transferring to airtight containers or freezer bags. It can be stored in the freezer for up to three months. When you're ready to enjoy it, simply thaw overnight in the refrigerator and reheat on the stove for a comforting meal.

Serving Suggestions and Variations

While this low calorie squash soup is delightful on its own, you can easily elevate it with various toppings and accompaniments. Try adding a sprinkle of toasted pumpkin seeds or a drizzle of balsamic reduction for an extra layer of flavor and texture. Fresh herbs like cilantro or parsley can also brighten the dish and add a pop of color.

For a heartier meal, consider pairing the soup with whole-grain bread or a light salad. You can also experiment with spices such as curry powder or cayenne pepper to give the soup an exotic twist. Feel free to adapt the recipe to suit your taste preferences and dietary needs!

Ingredients

Ingredients for Low Calorie Squash 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
1/2 teaspoon nutmeg
1/2 cup low-fat yogurt (for garnish)

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash to the pot, followed by 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, puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.

Season and Serve

Stir in nutmeg, and season with salt and pepper to taste. Serve hot, garnished with a dollop of low-fat yogurt.

Enjoy your healthy and delicious soup!

Nutritional Information

This low calorie squash soup is not only delicious but also a guilt-free option for those watching their caloric intake. Each serving is approximately 120 calories, making it a perfect choice for a light lunch or dinner. The soup is rich in vitamins A, C, and E, along with essential minerals like potassium and magnesium, contributing to a well-rounded diet.

Moreover, the addition of low-fat yogurt as a garnish adds a creamy texture without significantly increasing the calorie count. It also provides a boost of protein and probiotics, which are beneficial for gut health. Enjoy this soup knowing it nourishes your body while satisfying your taste buds!

Frequently Asked Questions

Can I use other types of squash for this recipe? Absolutely! While butternut squash is recommended for its sweetness and texture, you can substitute with acorn squash or pumpkin. Just keep in mind that cooking times may vary depending on the variety you choose.

Is this soup suitable for vegans? Yes! This low calorie squash soup can easily be made vegan by omitting the low-fat yogurt or using a dairy-free alternative. The base of the soup remains flavorful and creamy, ensuring everyone can enjoy it.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, if you omit the yogurt or use a plant-based yogurt alternative.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.

→ Can I add other vegetables to the soup?

Absolutely! Carrots, sweet potatoes, and celery would all be great additions.