Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

This low calorie squash soup is a delicious and healthy way to enjoy the rich flavors of seasonal squash. Perfect for a light meal or as an appetizer.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:42:40.299Z

This low calorie squash soup is not only nutritious but also bursting with flavor. A perfect dish for fall, it's easy to prepare and can be enjoyed warm or chilled. A great way to use seasonal squash!

        Why You'll Love This Recipe
        Creamy texture without the heavy calories
Packed with vitamins and fiber
Versatile for any season or occasion

      

A Healthy Choice for Every Meal

This low calorie squash soup is not just a dish; it's a celebration of seasonal flavors. Butternut squash is naturally sweet and rich in nutrients, making it a fantastic base for a comforting soup. With its creamy texture, this soup is indulgent without the guilt, allowing you to enjoy a hearty meal while staying mindful of your calorie intake.

Incorporating seasonal vegetables like squash into your meals is a great way to enhance your diet with essential vitamins and minerals. Butternut squash is high in vitamin A, which supports eye health, and is an excellent source of fiber that aids digestion. This soup is perfect for anyone looking to boost their nutrition without sacrificing taste.

Versatile and Adaptable

One of the best aspects of this low calorie squash soup is its versatility. You can easily adapt the recipe to fit your personal preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce. If you prefer a creamier texture, a splash of coconut milk or a dollop of Greek yogurt can elevate the dish.

Additionally, the soup can be made with different varieties of squash, such as acorn or pumpkin, allowing you to explore various flavors. Whether you serve it as a light lunch, a starter for dinner, or as a comforting bowl on a chilly evening, this soup fits seamlessly into any meal plan.

Storage and Meal Prep Tips

This soup is perfect for meal prepping. You can make a large batch and store it in the refrigerator for up to a week or freeze individual portions for convenient meals on busy days. To reheat, simply warm it on the stovetop or in the microwave, adding a splash of vegetable broth if needed to restore its creamy consistency.

When storing, use airtight containers to keep the soup fresh. If you plan to freeze it, make sure to leave some space in the container for expansion. This low calorie squash soup is not only a delicious meal option but also a time-saving solution for your weekly menu.

Ingredients

Gather the following ingredients to make this delightful soup:

Ingredients

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

Ensure all ingredients are fresh for the best flavor.

Instructions

Follow these steps to create your delicious squash soup:

Sauté the Vegetables

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

Add Squash and Broth

Add the diced butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a blender in batches.

Season and Serve

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

Your delicious low calorie squash soup is ready to enjoy!

Nutritional Benefits

Butternut squash is a nutritional powerhouse. It is low in calories yet high in essential nutrients, making it an excellent choice for anyone looking to eat healthier. Rich in antioxidants, it helps combat inflammation and supports overall health. The fiber content also promotes a feeling of fullness, making it easier to manage weight while still enjoying hearty flavors.

The addition of garlic and onion not only enhances the flavor profile of the soup but also adds to its health benefits. Garlic is known for its immune-boosting properties, while onions provide antioxidants that can help reduce the risk of chronic diseases.

Serving Suggestions

This low calorie squash soup can be served in various ways to enhance the dining experience. Consider pairing it with a slice of whole-grain bread or a fresh salad for a balanced meal. For an added crunch, top the soup with roasted pumpkin seeds or croutons, which provide depth and texture.

For a more festive touch, serve the soup in hollowed-out squash halves or decorative bowls. This not only makes for an eye-catching presentation but also aligns with the seasonal theme of your meal, making it perfect for gatherings or special occasions.

Questions About Recipes

→ Can I use other types of squash?

Yes! You can use pumpkin, acorn squash, or any other favorite squash.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze the soup?

Absolutely! The soup can be frozen for up to 3 months. Just thaw and reheat before serving.