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 ground cumin; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a warm, comforting dish that's full of flavor yet light on calories. Perfect for a cozy evening or a nutritious lunch!

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:39:39.426Z

This Low Calorie Squash Soup is not only delicious but also incredibly easy to make. Packed with vitamins and a hint of spice, it’s the perfect way to enjoy the flavors of fall without the extra calories.

        Why You'll Love This Recipe
        Rich and creamy texture without the added calories
Packed with vitamins and nutrients from squash
Perfectly spiced for a warm, comforting flavor
Easy to make with just a few simple ingredients

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. This vibrant vegetable is rich in vitamins A and C, providing essential antioxidants that support your immune system and promote healthy skin. Its high fiber content aids digestion and keeps you feeling full longer, making it an excellent choice for those looking to maintain a healthy weight.

In addition to its health benefits, butternut squash is versatile and can be used in a variety of dishes. Whether roasted, pureed, or added to soups, it brings a natural sweetness and creamy texture that elevates any meal. Incorporating butternut squash into your diet is a delicious way to boost your nutrient intake.

Perfect for Meal Prep

This Low Calorie Squash Soup is an ideal recipe for meal prepping. Its simplicity and the ability to store well make it a convenient option for busy weeks. You can easily prepare a large batch and store it in the refrigerator for up to a week or freeze portions for later use. Just reheat and enjoy a comforting bowl of soup anytime you need a quick and nutritious meal.

When meal prepping, consider pairing this soup with a side salad or whole grain bread for a complete and satisfying lunch or dinner. The flavors of the soup also lend themselves well to different toppings, such as fresh herbs or a dollop of plain yogurt, which can enhance the taste and add variety to your meals.

Customization Ideas

One of the best aspects of this Low Calorie Squash Soup is its adaptability. Feel free to experiment with additional spices such as ginger or nutmeg to add a unique twist to the flavor profile. You can also incorporate other vegetables like carrots or sweet potatoes for added nutrition and taste.

If you're looking for a creamier texture without increasing calories, consider adding a splash of unsweetened almond milk or coconut milk after blending. This will enhance the richness while keeping the soup light. There are endless possibilities to customize this recipe to suit your taste preferences while still keeping it healthy.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil

These ingredients come together to create a deliciously healthy soup that's perfect for any occasion!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash, vegetable broth, ground cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 25 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 to a regular blender in batches and blend until smooth.

Serve

Return the soup to the pot, adjust seasoning if necessary, and serve warm. Enjoy!

Garnish with a sprinkle of cumin or fresh herbs if desired!

Storing and Reheating

To store your Low Calorie Squash Soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to a week, making it an excellent option for meal planning. If you choose to freeze it, pour the soup into freezer-safe bags or containers, leaving some space for expansion, and it will last for about three months.

When you're ready to enjoy your leftover soup, simply reheat it on the stove over medium heat or in the microwave. Stir occasionally to ensure even heating, and add a splash of vegetable broth or water if it has thickened during storage. Enjoy it warm for a quick and satisfying meal!

Nutritional Information

This Low Calorie Squash Soup is not only delicious but also guilt-free. A single serving typically contains around 150 calories, making it a great option for those watching their calorie intake. It is low in fat and high in fiber, which helps promote a feeling of fullness without the extra calories.

Additionally, the soup is naturally gluten-free and can easily be made vegan by using vegetable broth. It’s a fantastic way to incorporate more vegetables into your diet while still enjoying a comforting and flavorful dish. With this recipe, you can savor the taste of fall all year round!

Questions About Recipes

→ Can I use frozen squash instead of fresh?

Yes, frozen squash works well; just make sure to thaw it before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños during cooking.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Is this soup vegan?

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