Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 25 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; 1/2 teaspoon ground nutmeg; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

Warm up with this delicious and low calorie squash soup, perfect for those chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:48:35.526Z

This low calorie squash soup is not only healthy but also incredibly flavorful. Made with seasonal squash, it's a comforting dish that warms the soul.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Packed with vitamins and minerals
Perfect for meal prepping and freezing

      

Nutritional Benefits of Squash

Butternut squash is an incredible source of essential vitamins and minerals. It's particularly rich in vitamin A, which is crucial for maintaining healthy vision and immune function. Additionally, it provides a good amount of vitamin C, supporting skin health and helping to combat free radicals. With its vibrant orange color, butternut squash is also a sign of high antioxidant content, making it a nutritious choice for any meal.

The fiber content in butternut squash aids digestion and can help you feel fuller for longer, making it a great addition to a low-calorie diet. This soup not only fills your tummy but also supports a healthy digestive system. With just a few simple ingredients, you can create a satisfying dish that nourishes your body without compromising on flavor.

Versatile and Easy to Prepare

One of the best aspects of this low calorie squash soup is its versatility. You can easily customize it by adding spices or vegetables according to your taste preferences. Consider incorporating ingredients like ginger for a warm, spicy kick or carrots for additional sweetness. This adaptability makes the soup perfect for any season, allowing you to enjoy it year-round.

Preparing this soup is a breeze. In just a few simple steps, you can create a comforting meal that requires minimal cooking skills. Ideal for busy weeknights, this recipe allows you to have a wholesome dish ready in under an hour. Plus, it can be made in larger batches, making it perfect for meal prep or family gatherings.

Storing and Reheating Tips

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
1/2 teaspoon ground nutmeg
1/2 cup coconut milk (optional)

Instructions

Prepare the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened.

Cook the Squash

Add the cubed butternut squash to the pot and stir for a few minutes. Pour in the vegetable broth and bring to a boil.

Simmer

Reduce the 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 prefer a chunkier texture, blend only half.

Season and Serve

Stir in the coconut milk (if using), nutmeg, salt, and pepper. Serve hot and enjoy!

Serving Suggestions

This low calorie squash soup pairs beautifully with a variety of accompaniments. For a wholesome meal, consider serving it alongside a fresh green salad or a slice of whole-grain bread. You can also top the soup with roasted seeds or croutons for added texture and flavor. A sprinkle of fresh herbs like parsley or cilantro can elevate the dish further, adding a burst of freshness.

If you're looking to enhance the creaminess without adding too many calories, you can incorporate a dollop of Greek yogurt or a drizzle of balsamic glaze on top before serving. These simple additions can transform your soup into a restaurant-quality dish that impresses family and friends alike.

Health-Conscious Variations

If you're following a specific dietary plan, this squash soup can easily accommodate various needs. For a vegan option, simply skip the coconut milk or substitute it with almond or soy milk. You can also add more vegetables like kale or spinach to boost the nutrient profile without significantly increasing calories.

For those seeking a protein boost, consider adding cooked lentils or chickpeas. These legumes not only complement the flavors of the soup but also make it heartier and more filling. This way, you can enjoy a delicious and nourishing meal that aligns with your health goals.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well and can save time on preparation.

→ How can I make this soup creamier?

Adding coconut milk or a splash of cream can enhance the creaminess of the soup.

→ Can I add other vegetables?

Absolutely! Carrots, celery, or potatoes can be great additions.

→ Is this soup gluten-free?

Yes, all ingredients used in this recipe are gluten-free.