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 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; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and healthy dish that is perfect for any time of the year. With its creamy texture and rich flavor, it’s a delightful way to enjoy the goodness of squash without the extra calories.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:03:43.075Z

This Low Calorie Squash Soup is not just light on calories but also packed with flavor. Ideal for a wholesome meal, this recipe is a fantastic way to warm up during the cooler months.

        Why You'll Love This Recipe
        Creamy and smooth texture that warms your soul
Packed with vitamins and nutrients from fresh squash
Low in calories yet filling and satisfying
A perfect starter or main dish for any meal

      

Health Benefits of Squash

Butternut squash is not only delicious but also packed with health benefits. Rich in vitamins A and C, it supports eye health and boosts your immune system. The high fiber content aids in digestion, making this soup a great choice for those looking to maintain a healthy gut. Additionally, squash is low in calories and high in water content, helping you stay hydrated while providing essential nutrients.

Incorporating more vegetables into your diet has numerous advantages. This Low Calorie Squash Soup allows you to enjoy the natural sweetness of squash while also providing your body with antioxidants that can combat inflammation. Regular consumption of vegetables like squash can lead to improved heart health and may even help in weight management.

Perfect for Meal Prep

This Low Calorie Squash Soup is a fantastic option for meal prep enthusiasts. It stores well in the refrigerator for up to a week and can also be frozen for longer storage. Simply portion it out into airtight containers, and you’ll have a healthy, homemade meal ready to go whenever you need it.

Reheating this soup is a breeze. Just warm it up on the stove or in the microwave, and you’ll have a nourishing meal in minutes. This makes it a perfect choice for busy weekdays or those evenings when you just don’t feel like cooking.

Variations and Add-Ins

While the base recipe is delicious as is, there are plenty of ways to customize your Low Calorie Squash Soup. Consider adding a splash of coconut milk for creaminess, or toss in some diced apples for a hint of sweetness. A pinch of cayenne pepper can add a delightful kick, perfect for those who enjoy a bit of heat in their dishes.

If you want to boost the protein content, try adding cooked lentils or chickpeas. This not only makes the soup more filling but also enhances its nutritional profile, making it a hearty meal option. Feel free to get creative with herbs and spices to make this recipe your own!

Ingredients

Gather these ingredients to make a delicious low calorie squash soup.

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
Fresh parsley for garnish

Make sure to prepare all ingredients before starting the cooking process.

Instructions

Follow these steps to create your Low Calorie Squash Soup.

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash to the pot and stir to combine. Pour in the vegetable broth, then add the ground cumin, salt, and pepper. Bring the mixture to a boil.

Simmer Until Tender

Reduce the heat and let the soup 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 blender in batches and blend until creamy.

Serve and Garnish

Serve the soup hot, garnished with fresh parsley. Enjoy your healthy, low-calorie squash soup!

Enjoy your delicious and healthy low calorie squash soup!

Serving Suggestions

Pair your Low Calorie Squash Soup with a slice of whole-grain bread for a complete meal. The bread complements the creamy soup beautifully and adds a satisfying crunch. Alternatively, serve it alongside a fresh salad to increase your vegetable intake and add a refreshing contrast to the warm soup.

For a touch of gourmet flair, consider drizzling a little balsamic reduction on top before serving. This adds an elegant finish and a tangy flavor that pairs wonderfully with the sweetness of the squash.

Storing Leftovers

If you have leftovers, store them in an airtight container in the refrigerator. The flavors of the soup can deepen overnight, making it even more delicious the next day. When reheating, add a splash of vegetable broth or water to achieve your desired consistency, as the soup may thicken when stored.

For longer storage, freeze the soup in portions. Make sure to allow it to cool completely before transferring it to freezer-safe containers. When you’re ready to enjoy it again, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave.

Questions About Recipes

→ Can I use other types of squash?

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

→ How can I make this soup creamier?

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

→ Can I freeze this soup?

Absolutely! Let the soup cool completely, then transfer it to an airtight container and freeze for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with a side salad or a slice of whole-grain bread.