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 coriander; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

A comforting and nutritious low calorie squash soup that's perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:57:37.569Z

This low calorie squash soup is not only delicious but also healthy. Packed with vitamins and minerals, it's an excellent choice for a light lunch or dinner. The natural sweetness of the squash blends beautifully with spices, making it a comforting dish.

        Why You'll Love This Soup
        Rich, velvety texture that warms you up
Naturally low in calories but high in flavor
Perfect for meal prep and freezing

      

The Health Benefits of Squash

Butternut squash is not just delicious; it's also packed with essential nutrients. This vibrant vegetable is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and immune function. The high fiber content in squash aids digestion and helps keep you feeling full longer, making it a fantastic choice for those watching their calorie intake.

Moreover, butternut squash is rich in antioxidants, which help combat oxidative stress in the body. These antioxidants, combined with the spices in this soup, can promote overall health and reduce inflammation. Incorporating squash into your diet can be a simple yet effective way to enhance your nutrition.

Perfect for Any Season

This low-calorie squash soup is versatile enough to be enjoyed year-round. In the fall and winter, it serves as a hearty, warming dish that’s perfect for cozy nights in. In spring and summer, you can serve it chilled for a refreshing change, making it suitable for any occasion.

Whether you're looking for a light lunch, a starter for dinner, or a filling snack, this soup fits the bill. Pair it with a side salad or whole-grain bread to create a balanced meal that satisfies your hunger without weighing you down.

Meal Prep and Storage Tips

One of the fantastic things about this low-calorie squash soup is its suitability for meal prep. You can make a large batch at once and store it in individual portions for easy lunches throughout the week. Simply refrigerate the soup for up to 5 days or freeze it for up to 3 months in airtight containers.

When reheating, you can add a splash of vegetable broth or water to achieve your desired consistency. This soup retains its flavor and texture beautifully after freezing, making it a convenient option for busy days when you want something healthy and homemade without the hassle.

Ingredients

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 coriander
Salt and pepper to taste
1 tablespoon olive oil

Combine all ingredients for a deliciously warming soup.

Instructions

Sauté the Aromatics

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

Add the Squash

Add the diced butternut squash to the pot and stir for a few minutes.

Pour in the Broth

Add the vegetable broth, cumin, coriander, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. You can also transfer to a blender in batches if necessary.

Serve

Adjust seasoning if needed and serve hot, garnished with a drizzle of olive oil or fresh herbs.

Enjoy your healthy and delicious low calorie squash soup!

Serving Suggestions

To elevate your low-calorie squash soup, consider garnishing it with a drizzle of high-quality olive oil or a sprinkle of fresh herbs like parsley or cilantro. These additions not only enhance visual appeal but also add layers of flavor that complement the richness of the soup.

For those who enjoy a bit of crunch, topping the soup with roasted pumpkin seeds or croutons can provide a delightful contrast in texture. Pairing it with a slice of whole-grain bread or a light salad makes for a satisfying and well-rounded meal.

Nutritional Information

This low-calorie squash soup is a great choice for anyone looking to maintain a healthy diet. Each serving is approximately 100 calories, making it a guilt-free indulgence that won’t derail your dietary goals. The combination of vegetables and spices also provides a wealth of vitamins and minerals.

In addition to being low in calories, this soup is also low in fat and high in dietary fiber, making it heart-healthy and supportive of digestive health. It's a scrumptious way to nourish your body while enjoying the comforting flavors of fall.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute with acorn squash or pumpkin for different flavors.

→ How long can I store the soup?

The soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

→ Is this soup vegan?

Yes, this soup is naturally vegan as it uses vegetable broth and no animal products.

→ Can I add protein to this soup?

Absolutely! Consider adding cooked lentils or chickpeas for a protein boost.