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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; 1 teaspoon ground cumin; Salt and pepper to taste; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a comforting and healthy option for chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:12:32.375Z

This Low Calorie Squash Soup is not just delicious but also easy to make. Packed with nutrients and flavor, it's perfect for a light lunch or dinner.

        Why You Will Love This Recipe
        Creamy texture without the cream
Naturally sweet from roasted squash
Quick and easy to prepare

      

The Health Benefits of Squash

Squash is not just a delicious fall staple; it's also packed with nutrients that can benefit 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. Additionally, it contains antioxidants that help combat oxidative stress, reducing the risk of chronic diseases.

The high fiber content in squash aids digestion and promotes a feeling of fullness, making it an excellent choice for those watching their weight. Incorporating squash into your diet can also support heart health, as it contains potassium, which helps regulate blood pressure and supports overall cardiovascular function.

Perfect for Meal Prep

This Low Calorie Squash Soup is ideal for meal prep enthusiasts. Not only is it quick to make, but it also stores well in the refrigerator for several days. You can easily make a large batch and portion it out for lunch or dinner throughout the week. Just reheat and enjoy a comforting bowl of soup whenever you need a healthy meal.

Furthermore, this soup freezes beautifully, allowing you to have healthy homemade meals on hand for those busy days. Simply let the soup cool, portion it into airtight containers, and stash it in the freezer. When you're ready to eat, just thaw and reheat for a nutritious and satisfying dish.

Variations to Try

While this recipe is delicious as-is, feel free to customize it to suit your taste preferences. For a little kick, add a pinch of cayenne pepper or a splash of hot sauce. If you enjoy a creamier texture, consider stirring in a dollop of Greek yogurt or a splash of coconut milk before serving.

You can also experiment with different spices, like curry powder or nutmeg, to give the soup a unique flavor profile. For added nutrition and texture, consider tossing in some cooked lentils or chickpeas. These variations can elevate your soup while keeping it healthy and low in calories.

Ingredients

Ingredients for Low Calorie Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
1 teaspoon ground cumin
Salt and pepper to taste
Optional: fresh herbs for garnish

Gather all ingredients before you start cooking.

Instructions

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add onions and garlic, sauté until soft and translucent, about 5 minutes.

Add Squash and Broth

Add the cubed butternut squash and vegetable broth to the pot. Stir in cumin, salt, and pepper. Bring to a boil.

Simmer and Blend

Reduce heat and let the soup simmer for 25 minutes, or until the squash is tender. Use an immersion blender or transfer to a blender to puree until smooth.

Serve

Serve hot, garnished with fresh herbs if desired. Enjoy your healthy and delicious soup!

Make sure to blend the soup thoroughly for a creamy texture.

Serving Suggestions

To make your Low Calorie Squash Soup even more satisfying, consider pairing it with a side salad or whole-grain bread. A light arugula salad with a lemon vinaigrette can complement the sweetness of the squash, while a slice of hearty whole-grain bread can add a nice crunch to your meal.

For a complete dining experience, you could serve the soup in hollowed-out bread bowls. This adds a rustic touch and makes for a fun presentation, perfect for gatherings or cozy family dinners.

Storage Tips

Proper storage is key to maintaining the freshness of your Low Calorie Squash Soup. Store leftovers in an airtight container in the refrigerator for up to five days. When reheating, remember to stir well and heat until piping hot to ensure it’s safe to eat.

If you decide to freeze the soup, be sure to cool it to room temperature before placing it in freezer-safe containers. Leave some space at the top of the container, as the soup will expand when frozen. When you're ready to enjoy it, thaw it overnight in the refrigerator for best results.

Nutritional Information

This Low Calorie Squash Soup is not only comforting but also a guilt-free choice for health-conscious individuals. Each serving contains approximately 150 calories, making it an excellent option for a light lunch or dinner. With its high fiber content, it can help keep you feeling full without packing on the calories.

Additionally, the use of vegetable broth and fresh ingredients ensures that this soup is low in sodium and free from preservatives, making it a wholesome addition to your diet. Enjoy the peace of mind that comes from knowing you're nourishing your body with every spoonful.

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, it is completely vegan as it uses vegetable broth.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just thaw and reheat before serving.