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: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; 1/4 cup coconut milk (optional)

Highlighted under: Healthy & Light

A delicious and comforting low calorie squash soup that warms you up without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:45:33.485Z

This Low Calorie Squash Soup is a delightful way to enjoy the flavors of fall. Made with fresh squash and spices, it's not only healthy but also rich in flavor.

        Why You Will Love This Recipe
        Light and creamy texture that satisfies your cravings
Packed with nutrients and low in calories
Perfect for a cozy dinner or as a starter for gatherings

      

A Wholesome Choice for Any Meal

This low-calorie squash soup is not just a meal; it's a nourishing experience. With its velvety smooth texture and rich flavor, it provides a satisfying way to enjoy healthy eating. Butternut squash is naturally sweet and packed with vitamins, making it an excellent choice for those looking to eat lighter without sacrificing taste.

Incorporating this soup into your weekly meal plan can help you maintain a balanced diet. It’s perfect for lunch or dinner and can even serve as a delightful starter for any gathering. Plus, it's easy to double the recipe to serve a crowd, ensuring that everyone can enjoy its comforting warmth.

Quick and Easy Preparation

One of the best aspects of this low-calorie squash soup is its straightforward preparation process. With just a few fresh ingredients and simple steps, you can whip up a pot of delicious soup in less than an hour. The combination of sautéed onions and garlic with fresh butternut squash creates a flavorful base that requires minimal effort.

This recipe is perfect for busy weeknights when you crave something hearty yet healthy. You can even prepare the soup ahead of time and reheat it for a quick meal. Its versatility means you can customize the flavors to suit your preferences by adding spices or herbs.

Nutritional Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse. It's low in calories but high in essential vitamins and minerals, including vitamin A, vitamin C, and potassium. These nutrients contribute to a healthy immune system and skin, making this soup not only delicious but beneficial for your overall health.

Additionally, the fiber content in butternut squash aids digestion and promotes a feeling of fullness, which can help with weight management. By choosing this soup, you’re not only treating your taste buds but also nourishing your body with wholesome ingredients.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
1/4 cup coconut milk (optional)

Combine all ingredients in a pot for a deliciously simple recipe.

Instructions

Sauté the Vegetables

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

Add the Squash and Broth

Stir in the diced butternut squash, ground cumin, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Finish with Coconut Milk

If using, stir in the coconut milk and season with salt and pepper to taste. Heat through before serving.

Enjoy your warm and creamy low calorie squash soup!

Serving Suggestions

This low-calorie squash soup pairs beautifully with a variety of accompaniments. Consider serving it with a slice of crusty whole grain bread or a fresh green salad for a complete meal. You can also top the soup with roasted pumpkin seeds for added crunch and nutrition.

For a gourmet touch, drizzle a little extra coconut milk on top before serving, or sprinkle some fresh herbs like cilantro or parsley. These simple additions can elevate the dish, making it even more visually appealing and enjoyable.

Storage and Reheating Tips

If you have leftovers, this soup stores well in the refrigerator for up to three days. Simply transfer it to an airtight container to keep it fresh. When you’re ready to enjoy it again, reheat on the stove over medium heat, stirring occasionally until warmed through.

For longer storage, consider freezing the soup in individual portions. This way, you can have a healthy meal ready to go whenever you need it. Just be sure to cool the soup completely before transferring it to freezer-safe containers.

Variations to Try

Feel free to experiment with this recipe to suit your taste preferences. You can add a pinch of nutmeg or cinnamon for a warm, aromatic twist, or stir in some sautéed carrots or celery for extra vegetables. If you enjoy a bit of heat, a dash of cayenne pepper can provide a nice kick.

Additionally, try swapping the vegetable broth for chicken broth for a different flavor profile. You can also replace the coconut milk with Greek yogurt for a creamy texture without the added calories. The possibilities are endless, making this recipe a versatile staple in your kitchen.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well. Just make sure to thaw it before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes to the soup while cooking.

→ Can I store leftovers?

Yes, store any leftovers in an airtight container in the fridge for up to 3 days.

→ Is this soup vegan?

Yes, this soup is vegan if you omit the coconut milk or use a plant-based alternative.