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 herbs for garnish (optional)

Highlighted under: Healthy & Light

This low calorie squash soup is a comforting and healthy choice for any meal. Packed with flavor yet light on calories, it's perfect for those looking to enjoy a delicious bowl of soup without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:09:43.771Z

This low calorie squash soup is a delightful blend of seasonal squash, spices, and herbs. It's perfect for chilly evenings and can be made in under an hour.

        Why You'll Love This Recipe
        Rich, comforting flavors without the extra calories
Easy to make with simple ingredients
Perfectly creamy texture without heavy creams
Great for meal prep and leftovers

      

Nutritional Benefits of Squash

Squash is a nutrient-dense vegetable that provides an excellent source of vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. Butternut squash, in particular, is packed with antioxidants and fiber, making it a fantastic addition to any diet. The fiber in squash aids digestion and helps you feel full longer, which is beneficial for weight management.

In addition to its vitamins, squash is low in calories and high in water content, making it a hydrating and satisfying food choice. Incorporating squash into your meals can contribute to overall health and well-being, making this low calorie squash soup a smart option for anyone looking to eat healthily without sacrificing flavor.

Perfect for All Occasions

This low calorie squash soup is versatile enough to be enjoyed at any time of the year. Whether it’s a cozy winter evening or a refreshing fall day, this soup makes for a comforting meal. It can be served as an appetizer before a larger meal or as a satisfying main dish paired with a side salad or whole-grain bread.

Moreover, this recipe is great for busy weeknights or meal prep. You can easily make a large batch, store it in the fridge, or freeze individual portions for later. This way, you always have a healthy option ready to go, ensuring that you can enjoy a nutritious meal even on your busiest days.

Customization Options

One of the best aspects of this low calorie squash soup is its adaptability. You can easily customize the recipe to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce during cooking. If you prefer a sweeter flavor, a drizzle of maple syrup can complement the natural sweetness of the squash beautifully.

Feel free to experiment with different herbs and spices as well. Adding a sprinkle of nutmeg or a handful of fresh thyme can elevate the flavor profile. You can also enrich the soup by incorporating other vegetables like carrots or sweet potatoes, enhancing both the nutrition and taste without adding many calories.

Ingredients

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 herbs for garnish (optional)

Make sure to prepare all your ingredients before starting for a smoother cooking process.

Instructions

Sauté the Aromatics

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

Add the Squash

Add the diced butternut squash to the pot and stir for a few minutes. Then, add the ground cumin, salt, and pepper.

Pour in the Broth

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 20 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 in batches to a regular blender.

Serve and Enjoy

Serve the soup hot, garnished with fresh herbs if desired. Enjoy your healthy, low calorie meal!

This soup can be stored in the refrigerator for up to 3 days, making it a great option for meal prep.

Storage Tips

If you have leftovers, store the soup in an airtight container in the refrigerator for up to five days. Reheat gently on the stove or in the microwave, adding a splash of vegetable broth if it thickens too much. For longer storage, consider freezing the soup in portion-sized containers. It will keep well for up to three months, allowing you to enjoy this delicious meal anytime.

When freezing, allow the soup to cool completely before transferring it to containers. Label the containers with the date, so you know how long they’ve been stored. This makes it easy to keep track of your meals and ensures you can enjoy your homemade soup without worrying about spoilage.

Serving Suggestions

This low calorie squash soup pairs wonderfully with a variety of accompaniments. Consider serving it with a slice of whole-grain bread or a light salad for a balanced meal. A sprinkle of croutons or a swirl of yogurt can add texture and flavor, making the soup even more enjoyable.

For an extra touch, top your soup with roasted seeds or nuts for added crunch and nutrition. A drizzle of balsamic glaze or a dollop of pesto can also bring a gourmet twist to your homemade creation, enhancing the visual appeal and taste.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just ensure it's thawed and drained well before cooking.

→ What can I add for extra protein?

You can add cooked lentils or chickpeas to the soup for a protein boost.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth and no animal products.

→ Can I make this soup in advance?

Absolutely! This soup keeps well in the fridge and can be reheated easily.