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 olive oil; Salt and pepper to taste; Optional: 1/2 teaspoon ground nutmeg

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and healthy choice, perfect for any time of year.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:24:38.513Z

This Low Calorie Squash Soup is not only delicious but also packed with nutrients and flavors that will warm you up on a chilly day. It's easy to make and perfect for meal prep!

        Why You'll Love This Recipe
        Deliciously creamy texture without the calories
Packed with vitamins and minerals from fresh squash
Quick and easy to prepare, perfect for busy weeknights

      

The Nutritional Benefits of Squash

Squash, particularly butternut squash, is a powerhouse of nutrition. It's rich in vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. These vitamins also play a crucial role in vision health, helping to prevent age-related issues. Additionally, butternut squash is high in dietary fiber, which aids digestion and promotes a feeling of fullness, making it a perfect ingredient for a low-calorie soup.

Beyond vitamins, butternut squash contains antioxidants such as beta-carotene, which can help reduce inflammation and lower the risk of chronic diseases. Its natural sweetness adds a delightful flavor to your dishes without the need for added sugars, making it a favorite among health-conscious cooks. Incorporating squash into your meals is a delicious way to boost your overall nutrient intake.

Easy Meal Prep and Storage

This Low Calorie Squash Soup is not only quick to prepare but also perfect for meal prepping. You can make a large batch and store it in individual portions for easy lunches or dinners throughout the week. Simply cool the soup and transfer it to airtight containers before refrigerating. It can last up to five days in the fridge, making it a convenient option for busy schedules.

If you want to store it for a longer period, consider freezing the soup. Pour the cooled soup into freezer-safe containers, leaving some space at the top for expansion. It can be frozen for up to three months. When you're ready to enjoy it again, simply thaw it overnight in the fridge and reheat on the stove or in the microwave.

Serving Suggestions and Variations

Ingredients

For the Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
Optional: 1/2 teaspoon ground nutmeg

Gather all the ingredients before you start cooking to make the process smoother.

Instructions

Sauté the Vegetables

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

Add the Squash

Add the cubed butternut squash to the pot and stir well. Cook for another 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth and bring 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 countertop blender.

Season and Serve

Season with salt, pepper, and nutmeg, if using. Serve warm and enjoy!

Feel free to garnish with a drizzle of olive oil or some fresh herbs for added flavor.

Why Low Calorie Matters

In today's health-conscious world, the demand for low-calorie recipes is on the rise. These dishes allow you to enjoy satisfying meals without overindulging in calories. Low calorie doesn't mean low flavor; recipes like this Low Calorie Squash Soup prove that you can savor delicious meals while maintaining a balanced diet.

Eating low-calorie meals can help with weight management and support overall health. By focusing on nutrient-dense ingredients like squash, you're not only reducing calorie intake but also fueling your body with essential nutrients. This soup is an excellent choice for anyone looking to enjoy a hearty meal without the guilt.

Tips for Perfecting Your Soup

To achieve the best texture and flavor in your Low Calorie Squash Soup, choose ripe butternut squash. Look for firm, smooth skin and avoid any that have soft spots or blemishes. The cooking time may vary slightly depending on the size of your squash cubes, so ensure they are uniform for even cooking.

When blending the soup, if you prefer a chunkier texture, blend only half of the mixture and leave the rest as is. This adds depth and interest to the soup. Always taste your soup before serving; adjusting the seasoning can make a massive difference in flavor, so don’t hesitate to add a little more salt, pepper, or nutmeg to suit your palate.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well. Just store it in an airtight container for up to 3 months.

→ What can I serve with this soup?

This soup pairs wonderfully with whole grain bread or a fresh salad.

→ Can I use other types of squash?

Absolutely! You can substitute butternut squash with acorn squash or pumpkin.

→ How can I make this soup spicy?

Add a pinch of cayenne pepper or some chopped jalapeños for a kick!