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

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a warm, comforting dish that’s both delicious and healthy, perfect for a light lunch or dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:54:45.580Z

Indulge in the comforting flavors of fall with this Low Calorie Squash Soup. It's a perfect blend of roasted squash, spices, and a hint of creaminess, making it a delightful addition to your healthy meal rotation.

        Why You Will Love This Recipe
        Rich, velvety texture that warms your soul
Packed with vitamins and nutrients from fresh squash
Low in calories but high in flavor, perfect for guilt-free indulgence

      

The Health Benefits of Squash

Squash is not just a delicious addition to your meals; it is also a nutritional powerhouse. Butternut squash, in particular, is rich in vitamins A and C, which are vital for maintaining healthy skin and a robust immune system. These vitamins help to combat oxidative stress and inflammation in the body, making this soup a great choice for overall wellness.

Moreover, squash is high in fiber, which aids in digestion and helps to keep you feeling full longer. This makes it an excellent option for those looking to manage their weight while still enjoying hearty meals. Incorporating more fiber-rich foods into your diet can support healthy gut function and contribute to a balanced lifestyle.

Perfect for Meal Prep

This Low Calorie Squash Soup is not only quick to prepare but also makes for an ideal meal prep option. You can easily make a large batch and store it in the refrigerator for up to a week or in the freezer for up to three months. This allows you to enjoy a nutritious, homemade meal anytime you need it, without the hassle of cooking from scratch every day.

Simply reheat the soup on the stove or in the microwave, and you'll have a warming, comforting meal ready in minutes. Feel free to customize your soup by adding additional vegetables or proteins before freezing to keep things interesting and tailored to your taste.

Serving Suggestions

This soup is delightful on its own, but you can elevate your meal by pairing it with crusty bread or a fresh salad. For added texture and flavor, consider garnishing your bowl with roasted pumpkin seeds, a dollop of Greek yogurt, or a drizzle of balsamic glaze. These simple additions can transform your soup into a gourmet experience.

For a more filling option, serve the soup alongside a protein source, such as grilled chicken or chickpeas, to create a balanced meal. This approach not only enhances the nutritional profile but also satisfies a variety of taste preferences, making it suitable for family dinners or gatherings.

Ingredients for Low Calorie Squash Soup

Main Ingredients

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

Feel free to adjust the spices according to your taste!

How to Make Low Calorie Squash Soup

Prepare the Ingredients

Start by peeling and dicing the butternut squash. Chop the onion and mince the garlic.

Sauté the Vegetables

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

Cook the Squash

Add the diced squash to the pot along with the ground cumin and ginger. Stir well to combine.

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 prefer a chunkier texture, blend only half of it.

Finish the Soup

Stir in the coconut milk for extra creaminess, and season with salt and pepper to taste. Serve hot.

This soup can be stored in the refrigerator for up to 5 days, making it a great meal prep option!

Storing Your Squash Soup

To store your Low Calorie Squash Soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. If you want to freeze it, pour the soup into freezer-safe containers, leaving space for expansion, as liquids can expand when frozen.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight and reheat on the stove. For the best texture, consider adding a splash of vegetable broth or coconut milk during reheating to restore its creamy consistency.

Variations to Try

Feel free to experiment with different spices and herbs to give your soup a unique twist. Adding a pinch of nutmeg or cinnamon can introduce a warm, aromatic flavor that pairs beautifully with the sweetness of the squash. You could also try incorporating other vegetables, such as carrots or sweet potatoes, for a varied taste and added nutrition.

For a spicy kick, consider adding a diced jalapeño or a sprinkle of red pepper flakes. This will turn your comforting soup into a flavorful dish that excites your palate. Adjust the seasoning to your liking to make this recipe truly yours!

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk, it's vegan-friendly.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or some chopped jalapeños for heat.

→ Can I freeze this soup?

Absolutely! Let it cool completely before transferring it to freezer-safe containers.