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 of garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon cinnamon; 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 nutritious dish that warms you up while keeping your calorie count in check.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:06:42.243Z

This low calorie squash soup combines the natural sweetness of squash with savory spices. Perfect for a light lunch or a starter, it's not only delicious but also packed with nutrients.

        Why You'll Love This Recipe
        Rich and creamy texture without the extra calories
Easy to make with simple ingredients
Perfect for meal prepping and freezing

      

Nutritional Benefits

This low calorie squash soup is not just delicious; it's also packed with nutrients. Butternut squash is an excellent source of vitamins A and C, which are vital for maintaining healthy vision and supporting your immune system. Additionally, the fiber content in squash aids digestion and promotes a feeling of fullness, making it an ideal choice for those watching their calorie intake.

The inclusion of garlic and onion adds not only flavor but also health benefits. Garlic is renowned for its potential to boost immunity and has been linked to heart health, while onions are rich in antioxidants. Together, these ingredients create a soup that not only satisfies your taste buds but also nourishes your body.

Cooking Tips

To get the most flavor from your soup, consider roasting the butternut squash before adding it to the pot. Roasting caramelizes the natural sugars in the squash, enhancing its sweetness and depth of flavor. Simply toss the diced squash with a little olive oil, salt, and pepper, and roast in the oven at 400°F (200°C) for about 25 minutes before proceeding with the recipe.

If you prefer a smooth texture, be sure to blend the soup thoroughly. An immersion blender is a fantastic tool for this, as it allows you to puree the soup right in the pot. If using a traditional blender, let the soup cool slightly before transferring it in batches to avoid splattering.

Serving Suggestions

This squash soup can be enjoyed on its own, but for a heartier meal, consider pairing it with whole-grain bread or a side salad. A sprinkle of pumpkin seeds or a dollop of Greek yogurt can also add a nice crunch and creaminess, enhancing the overall experience.

For those who like a bit of heat, adding a pinch of red pepper flakes or a drizzle of sriracha can elevate the flavor profile, making it more exciting. Feel free to get creative with your garnishes—chopped nuts, seeds, or even a swirl of pesto can make for a beautiful presentation.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves of garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon cinnamon
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Gather all ingredients before starting to make the cooking process smoother.

Instructions

Sauté the Vegetables

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

Add Squash and Spices

Add the diced butternut squash, ground ginger, cinnamon, salt, and pepper. Stir well to combine.

Simmer the Soup

Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer it to a blender in batches.

Serve and Garnish

Serve warm, garnished with fresh parsley. Enjoy your healthy and delicious low calorie squash soup!

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

Storage and Freezing

This soup is perfect for meal prep and can be stored in the refrigerator for up to five days. Make sure to let it cool completely before transferring it to an airtight container. When reheating, simply warm it on the stove or in the microwave until heated through.

If you'd like to freeze the soup, it freezes well for up to three months. Portion it out into freezer-safe containers, leaving some space at the top for expansion. When you're ready to enjoy it, thaw it overnight in the refrigerator and reheat on the stovetop for the best texture.

Variations to Try

Feel free to experiment with different spices to customize the flavor of your soup. Adding nutmeg or coriander can provide a unique twist, while a splash of coconut milk can give it an exotic flair. If you prefer a more savory soup, consider incorporating leeks or even a splash of balsamic vinegar for added depth.

For a protein boost, you can add cooked lentils or chickpeas to the soup. This not only enhances the nutritional profile but also adds a satisfying texture. Just be sure to adjust the seasoning accordingly to balance the flavors.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, the soup is vegan as it is made with vegetable broth and no animal products.

→ Can I make this soup in advance?

Absolutely! This soup can be made ahead of time and stored in the fridge or freezer.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or chili flakes to give it some heat.