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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1/2 teaspoon ground cumin; Salt and pepper to taste; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a warm, comforting dish that's perfect for chilly days. Packed with flavor and nutrients, it’s a guilt-free way to enjoy a delicious soup.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:03:37.619Z

This Low Calorie Squash Soup is not only low in calories but also high in flavor. Made with roasted squash and a blend of spices, it’s a nourishing dish that can be enjoyed any time of the year.

        Why You Will Love This Recipe
        Deliciously creamy texture without the extra calories
Packed with vitamins and minerals from the squash
A comforting bowl of soup perfect for any season

      

A Nutritious Choice

Low Calorie Squash Soup is not just a comforting dish; it’s also a powerhouse of nutrition. Butternut squash is rich in vitamins A and C, both of which are essential for maintaining healthy vision and a robust immune system. Additionally, this soup is low in calories, making it an excellent option for those watching their weight while still wanting to enjoy a hearty meal.

The inclusion of garlic and onion not only adds depth of flavor but also boosts the soup's health benefits. Garlic has been renowned for its medicinal properties, known to support heart health and enhance the immune system. Meanwhile, onions provide antioxidants that can help combat inflammation, making this soup a truly wholesome choice.

Perfect for Meal Prep

One of the best aspects of this Low Calorie Squash Soup is its versatility for meal prep. You can make a large batch and store it in the refrigerator for up to five days or freeze it for future enjoyment. Simply portion the soup into airtight containers, and you'll have a healthy meal ready to go whenever you need it.

Reheating is a breeze; just warm it on the stove or in the microwave. This soup retains its creamy texture and rich flavor even after freezing. It's perfect for busy weekdays when you want something nutritious without the hassle of cooking from scratch.

Flavor Variations

While this Low Calorie Squash Soup is delicious as is, you can easily customize it to suit your taste. For a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce. If you enjoy a bit of sweetness, a drizzle of maple syrup or honey can enhance the natural sweetness of the squash without adding too many calories.

You can also experiment with different herbs and spices. Fresh thyme or rosemary can elevate the flavor profile, while a sprinkle of nutmeg can add warmth. By mixing and matching ingredients, you can create a new twist on this comforting classic every time you make it.

Ingredients

Gather the following ingredients:

Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
1/2 teaspoon ground cumin
Salt and pepper to taste
Fresh herbs for garnish (optional)

Make sure to have everything ready before you start cooking!

Instructions

Follow these steps to make your soup:

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread it on a baking sheet and roast for 25-30 minutes until tender.

Sauté the Aromatics

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

Combine and Blend

Add the roasted squash to the pot along with the vegetable broth and cumin. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to blend the soup until smooth.

Serve

Adjust seasoning with salt and pepper. Serve hot, garnished with fresh herbs if desired.

Enjoy your homemade low calorie squash soup!

Serving Suggestions

This Low Calorie Squash Soup pairs beautifully with a variety of sides. For a complete meal, serve it with whole-grain bread or a fresh salad. The bread will soak up the delicious soup, while the salad adds a refreshing crunch, balancing the creaminess of the squash.

For a heartier option, consider adding a scoop of quinoa or lentils to the soup before serving. This will not only increase the protein content but also add texture, making your meal even more satisfying.

Storage Tips

To ensure your Low Calorie Squash Soup stays fresh, store it in airtight containers. If you've frozen it, be sure to label the containers with the date to keep track of freshness. It’s best enjoyed within three months of freezing for optimal flavor and texture.

When reheating, remember to stir the soup well as it may separate slightly in the refrigerator or freezer. Adding a splash of vegetable broth or water can help restore its creamy consistency.

Nutritional Information

This Low Calorie Squash Soup is not only low in calories but also high in essential nutrients. A single serving typically contains about 120 calories, making it an ideal choice for a light lunch or dinner. Furthermore, it’s high in dietary fiber, which promotes digestive health and keeps you feeling full longer.

Additionally, the vitamins and minerals found in butternut squash, such as potassium and magnesium, support overall health. With every bowl, you’re not just enjoying a comforting dish; you’re also nourishing your body with wholesome ingredients.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well. Just make sure to thaw and drain excess water before using.

→ How long does this soup last in the fridge?

It can last up to 5 days in the refrigerator in an airtight container.

→ Can I add other vegetables to the soup?

Absolutely! Carrots, celery, and potatoes are great additions.

→ Is this soup vegan?

Yes, this soup is completely vegan and low in calories!