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: 2 cups butternut squash, peeled and cubed; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

A deliciously creamy and comforting soup that is low in calories yet packed with flavor.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:12:37.619Z

This low calorie squash soup is not only healthy but also incredibly satisfying. The natural sweetness of the squash combined with aromatic spices makes it a family favorite, perfect for any time of the year.

        Why You Will Love This Recipe
        Creamy texture without the guilt
Packed with nutrients and flavor
Quick and easy to prepare
Perfect for chilly days

      

A Comforting Classic

There's nothing quite like a warm bowl of soup on a chilly day, and this Low Calorie Squash Soup is the perfect choice. Its creamy texture and rich flavor make it an ideal comfort food without the added calories. Butternut squash not only adds a natural sweetness but also packs a nutritional punch, making this soup a guilt-free indulgence.

As the weather cools down, hearty soups become a staple in many households. This recipe allows you to enjoy a satisfying meal that is both delicious and nutritious. With simple ingredients and easy preparation, you can whip up a batch in no time, making it a great option for busy weeknights or cozy weekends.

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, rich in vitamins A and C, potassium, and fiber. These nutrients are essential for maintaining healthy skin, boosting your immune system, and promoting digestive health. Incorporating butternut squash into your diet can help you feel fuller for longer, making it an excellent choice for anyone looking to manage their weight.

In addition to its health benefits, the vibrant orange color of butternut squash is a feast for the eyes. It adds a beautiful hue to your dishes, making them not only tasty but also visually appealing. When you serve this soup, you can be proud to present a meal that is both nourishing and delightful.

Customizing Your Soup

One of the great things about this Low Calorie Squash Soup is its versatility. Feel free to customize the recipe to your liking by adding other vegetables like carrots or sweet potatoes for extra flavor and nutrition. You can also experiment with different spices such as nutmeg or ginger to give your soup a unique twist.

If you're looking to add some protein, consider incorporating cooked lentils or beans into the soup. This not only enhances the nutritional profile but also makes the dish more filling. Whether you enjoy it as a meal on its own or as a side dish, this soup can easily adapt to suit your dietary preferences.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Optional: fresh herbs for garnish

Feel free to adjust the seasoning according to your taste.

Instructions

Sauté the Base

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are soft and fragrant, about 5 minutes.

Cook the Squash

Add the cubed butternut squash to the pot, followed by the vegetable broth and ground cumin. Bring to a boil, then reduce heat and simmer for 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 in batches to a traditional blender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

This soup can be stored in the refrigerator for up to 3 days or frozen for future meals.

Storage Tips

This Low Calorie Squash Soup stores well, making it a fantastic option for meal prep. After cooking, allow the soup to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days, allowing you to enjoy it throughout the week.

For longer storage, you can freeze the soup. Just portion it into freezer-safe containers, leaving some space at the top for expansion. When you're ready to enjoy it, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave. The flavors will still be deliciously intact, making it a convenient option for busy days.

Serving Suggestions

To enhance your dining experience, consider pairing the soup with a slice of whole-grain bread or a light salad. This not only adds texture but also rounds out the meal with additional nutrients. A sprinkle of toasted pumpkin seeds or a dollop of Greek yogurt can also elevate the flavor profile, providing an extra layer of creaminess and crunch.

For a touch of gourmet flair, you can drizzle a bit of balsamic reduction over the soup before serving. This adds a delightful contrast in flavor that complements the sweetness of the squash beautifully. Your guests will be impressed with this simple yet elegant touch.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this recipe is vegan-friendly as it uses vegetable broth and no dairy.

→ How can I make this soup spicier?

Add a pinch of red pepper flakes or a dash of hot sauce to the soup for a spicy kick.

→ Can I freeze leftovers?

Absolutely! This soup freezes well. Just make sure to cool it completely before transferring it to an airtight container.