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

Highlighted under: Healthy & Light

Enjoy a warm bowl of low-calorie squash soup, perfect for a light meal or a comforting appetizer.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:51:39.737Z

This low-calorie squash soup is not only delicious but also healthy. It's made with fresh seasonal squash and a blend of aromatic spices, making it a great choice for a cozy dinner.

        Why You'll Love This Recipe
        Creamy texture without the added calories
Rich in vitamins and nutrients from fresh squash
Perfect for meal prep or a quick dinner

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, it supports immune function and skin health. Its high fiber content aids digestion and promotes a feeling of fullness, making it an excellent choice for those looking to maintain or lose weight. Incorporating squash into your diet can also help improve eye health due to its antioxidant properties.

This low-calorie squash soup is a fantastic way to enjoy the benefits of this nutritious vegetable. By blending the squash into a creamy soup, you retain all its goodness while creating a dish that's satisfying and light. Plus, this recipe is a great opportunity to introduce more vegetables into your meals, especially for those who may not typically enjoy them.

Perfect for Any Occasion

Whether you're looking for a light lunch, a comforting dinner, or a starter for a dinner party, this low-calorie squash soup fits the bill. Its creamy texture and rich flavor make it a versatile dish that can be enjoyed any time of the year. Serve it warm on a chilly day or chill it for a refreshing summer appetizer.

Additionally, this soup is an excellent option for meal prep. It stores well in the refrigerator and can be frozen for future use. Simply reheat it when you're ready to enjoy a quick and healthy meal. This makes it a perfect choice for busy individuals or families looking to eat healthier without spending hours in the kitchen.

Customization and Variations

One of the best aspects of this low-calorie squash soup is its adaptability. Feel free to experiment with different herbs and spices to suit your taste preferences. Adding a pinch of nutmeg or a dash of cayenne can enhance the flavor profile and add a unique twist. You could also incorporate other vegetables, such as carrots or sweet potatoes, to enrich the soup's taste and nutritional value.

For a heartier version, consider adding cooked lentils or beans to the soup to boost its protein content. Topping your bowl with a dollop of Greek yogurt or a sprinkle of croutons can also elevate this dish, making it even more satisfying while still keeping it light.

Ingredients

Main Ingredients

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

Adjust the seasonings according to your taste.

Instructions

Sauté the Vegetables

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

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. Reduce heat and let it simmer until the squash is tender, about 20 minutes.

Blend the Soup

Once the squash is cooked, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

Stir in the ground cumin, salt, and pepper. Heat through and serve warm.

Enjoy your warm and healthy soup!

Storage Tips

To store leftover squash soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days. If you want to store it for longer, consider freezing the soup in portion-sized containers. When ready to eat, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave.

When reheating, be sure to stir the soup well, as it may separate slightly while stored. If you find the soup has thickened, simply add a splash of vegetable broth or water to achieve your desired consistency.

Serving Suggestions

This low-calorie squash soup pairs beautifully with crusty whole-grain bread or a fresh salad to create a well-rounded meal. For additional flavor and texture, consider garnishing your soup with roasted seeds, chopped herbs, or a drizzle of balsamic glaze. These simple additions can elevate the dish and make it visually appealing.

If you're hosting a gathering, serve this soup as part of a multi-course meal. It can be a delightful starter or a side dish, complementing a variety of main courses. The versatility of this soup makes it a fantastic addition to any menu.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well. Just ensure it's thawed before cooking.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of Greek yogurt before serving.

→ Can I add other vegetables?

Absolutely! Carrots or sweet potatoes would be great additions.

→ How do I store leftovers?

Store in an airtight container in the fridge for up to 3 days.