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; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This delicious low calorie squash soup is perfect for a warm and comforting meal without the guilt.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:00:38.525Z

This low calorie squash soup is not only healthy but also packed with flavor. It's a great way to enjoy seasonal squash and can be easily customized with your favorite spices.

        Why You Will Love This Recipe
        A comforting bowl of soup that's low in calories
Rich in vitamins and minerals from fresh squash
Perfect for meal prep or a quick weeknight dinner

      

Health Benefits of Squash

Squash is not just delicious; it's also packed with nutrients that are beneficial for your health. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. Its high fiber content aids digestion and promotes a feeling of fullness, making it a fantastic choice for those looking to manage their weight.

Additionally, the antioxidants found in squash can help combat oxidative stress in the body, reducing the risk of chronic diseases. Incorporating squash into your diet can also support heart health due to its potassium content, which helps regulate blood pressure. With such a wealth of health benefits, this low-calorie squash soup is a nourishing addition to your meal rotation.

Perfect for Meal Prep

This low-calorie squash soup is not only healthy but also incredibly convenient for meal prep. You can make a large batch at the beginning of the week, allowing you to enjoy quick, wholesome meals on busy days. Simply store the soup in airtight containers in the refrigerator for up to five days, or freeze individual portions for longer storage.

When you're ready to eat, just reheat the soup on the stovetop or in the microwave. Its rich flavor and comforting texture make it an ideal choice for a satisfying lunch or dinner. Pair it with a simple salad or whole-grain bread for a complete meal that feels indulgent without the extra calories.

Customization Options

One of the best aspects of this low-calorie squash soup is its versatility. You can easily customize the recipe to suit your taste preferences or dietary needs. For a bit of heat, consider adding a pinch of cayenne pepper or diced jalapeños when sautéing the onions and garlic. If you enjoy a creamier texture, a splash of coconut milk or a dollop of Greek yogurt can elevate the soup while still keeping it low-calorie.

Feel free to experiment with different spices and herbs as well. A dash of nutmeg or cinnamon can add a warm, cozy flavor, making this soup the perfect comfort food during chilly months. The addition of roasted vegetables or beans can also boost the nutrition and heartiness of the dish, making it even more satisfying.

Ingredients

Ingredients for Low Calorie Squash Soup

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
Fresh herbs for garnish (optional)

These ingredients come together to create a deliciously creamy soup without the heavy calories.

Cooking Instructions

Sauté the Vegetables

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

Add Squash and Broth

Add the cubed butternut squash, vegetable broth, and ground cumin to the pot. Bring to a boil, then reduce heat and simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your healthy and creamy low calorie squash soup!

Storing Leftovers

If you find yourself with leftover squash soup, storing it properly is key to maintaining its flavor and freshness. Allow the soup to cool completely before transferring it to airtight containers. In the refrigerator, it can last up to five days, while freezing extends its shelf life to about three months.

To thaw frozen soup, simply transfer it to the refrigerator the night before you plan to eat it. Reheat gently on the stovetop or in the microwave, stirring occasionally to ensure even heating. If the soup has thickened during storage, you can add a little water or broth to reach your desired consistency.

Serving Suggestions

This low-calorie squash soup can be served in various ways to suit your meal preferences. For a simple yet elegant presentation, serve it in bowls topped with a drizzle of olive oil and a sprinkle of fresh herbs. Croutons or toasted pumpkin seeds can add a delightful crunch and elevate the dish's texture.

For a heartier option, consider pairing the soup with a side of whole-grain bread or a light salad. A fresh arugula salad with lemon vinaigrette complements the creamy soup beautifully, creating a balanced meal. This flexibility makes it a perfect dish for both casual dinners and special occasions.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring to airtight containers.

→ How can I make this soup creamier?

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