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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

A deliciously creamy and satisfying soup that won't break your calorie bank. Perfect for a light lunch or dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:15:39.769Z

This low calorie squash soup is not only healthy but also packed with flavor. The natural sweetness of the squash pairs perfectly with aromatic spices, making it a comforting dish any time of year.

        Why You'll Love This Recipe
        Creamy texture without the added calories
Rich in vitamins and low in fat
Perfect for meal prepping and easy to store
Versatile and can be customized with your favorite spices

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and boosting your immune system. Additionally, this vibrant vegetable is rich in antioxidants, helping to protect your body from oxidative stress and inflammation.

Including butternut squash in your diet can have positive effects on heart health too. Its fiber content helps regulate cholesterol levels and supports digestive health. This soup is a fantastic way to incorporate this nutritious ingredient into your meals, especially during the colder months when comfort food is a must.

Meal Prep Made Easy

This low-calorie squash soup is perfect for meal prepping. You can make a large batch at the beginning of the week and store it in individual portions for quick and easy lunches or dinners. Just reheat and enjoy a warm, satisfying meal that aligns with your health goals.

The soup stays fresh in the refrigerator for up to five days and can also be frozen for longer storage. Just make sure to leave some space in your containers, as the soup may expand when frozen. This way, you can enjoy a healthy, homemade meal anytime without the hassle of cooking from scratch.

Customize Your Flavor

One of the best things about this squash soup recipe is its versatility. You can easily customize it to suit your taste preferences. For a spicier kick, add a pinch of cayenne pepper or some diced jalapeños. If you prefer a sweeter note, consider incorporating a splash of maple syrup or a sprinkle of cinnamon.

Feel free to experiment with different herbs and spices as well. Fresh thyme or rosemary can add a delightful aroma, while a dash of nutmeg can enhance the soup's natural flavors. With so many options, you'll never get bored of this comforting dish!

Ingredients

Gather these fresh ingredients for a delightful soup!

Ingredients

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

These ingredients will come together to create a deliciously smooth soup.

Instructions

Follow these simple steps to create your soup!

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.

Cook the Squash

Add the cubed butternut squash to the pot along with the vegetable broth, ground cumin, and ground ginger. Bring the mixture to a boil, then reduce to a simmer and cover. Let it cook 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 to a blender in batches. Return the blended soup to the pot.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy this warm and hearty soup any day of the week!

Storing and Reheating

To store your low-calorie squash soup, allow it to cool completely before transferring it to airtight containers. This will help preserve the flavors and texture of the soup. When properly stored in the refrigerator, it can last for up to five days. If you choose to freeze it, be sure to use freezer-safe containers and consume it within three months for the best quality.

When you're ready to enjoy your soup, reheating is a breeze. Simply pour the desired amount into a pot and warm it over medium heat, stirring occasionally until heated through. If you're in a hurry, you can also microwave it in 1-minute intervals, stirring in between to ensure even heating.

Serving Suggestions

This low-calorie squash soup pairs beautifully with a variety of sides. For a light meal, consider serving it alongside a crisp green salad topped with your favorite vinaigrette. The freshness of the salad complements the creamy texture of the soup, creating a balanced dining experience.

For a heartier option, crusty whole-grain bread or a grilled cheese sandwich can make a delightful accompaniment. The combination of flavors and textures will satisfy your hunger and leave you feeling cozy and content. Don't forget to garnish your soup with fresh parsley for that extra touch of color and flavor!

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just ensure it is thawed before cooking.

→ How can I store leftovers?

Store in an airtight container in the fridge for up to 3 days. Reheat on the stove or in the microwave.

→ Can I make this soup vegan?

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

→ What can I serve with this soup?

This soup pairs well with a fresh salad, crusty bread, or a light sandwich.