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 tsp ground cumin; 1 tsp ground ginger; Salt and pepper to taste; 1 tbsp olive oil; Optional: fresh herbs for garnish

Highlighted under: Healthy & Light

A delicious and healthy low calorie soup packed with the goodness of squash and spices.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:18:39.726Z

This low calorie squash soup is perfect for a light meal or a comforting starter. Its creamy texture and rich flavor will satisfy your cravings without the extra calories.

        Why You Will Love This Recipe
        Rich, velvety texture that's surprisingly light
Packed with vitamins and nutrients from fresh squash
Easy to make and perfect for meal prep
Great for warming up on a chilly day

      

A Nutritional Powerhouse

Butternut squash is not just delicious; it's also incredibly nutritious. This vibrant vegetable is packed with vitamins A and C, providing a boost to your immune system. Furthermore, it's rich in dietary fiber, which aids digestion and keeps you feeling full longer. Incorporating squash into your diet can help promote healthy skin and vision, thanks to its antioxidant properties.

The addition of garlic and onion not only enhances the flavor profile of this soup but also contributes their own health benefits. Garlic is known for its immune-boosting properties, while onions are rich in quercetin, an antioxidant that may help reduce inflammation. Together, these ingredients create a flavorful and healthful base for your soup.

Versatile and Customizable

One of the best aspects of this low-calorie squash soup is its versatility. You can easily adapt it to suit your taste preferences or dietary restrictions. For a creamier texture, consider adding a splash of coconut milk or a dollop of Greek yogurt before blending. If you prefer a bit of heat, a pinch of cayenne pepper or a dash of hot sauce can add a nice kick.

Feel free to experiment with different spices or herbs. Adding a sprinkle of nutmeg or cinnamon can bring out the natural sweetness of the squash, while fresh herbs like thyme or rosemary can introduce a savory depth. This soup is a blank canvas, allowing you to create a dish that is uniquely yours.

Perfect for Meal Prep

This low-calorie squash soup is an excellent option for meal prepping. It stores beautifully in the refrigerator for up to a week, making it easy to have a healthy meal on hand. Simply portion it into airtight containers, and you'll have a quick lunch or dinner ready to go. Reheat it on the stove or in the microwave for a comforting meal in minutes.

You can also freeze the soup for even longer storage. Just make sure to leave some space in your containers, as the soup will expand when frozen. Thaw it overnight in the fridge before reheating, and you'll have a warm, nourishing meal ready to enjoy, even on the busiest of days.

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

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

Ensure all ingredients are fresh for the best flavor.

Instructions

Follow these simple steps to prepare the soup:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, cooking until softened, about 5 minutes.

Add the Squash

Add the cubed butternut squash to the pot and stir for a couple of minutes.

Season and Simmer

Sprinkle in the cumin and ginger, then pour in the vegetable broth. Bring to a boil, then reduce heat and let simmer for 25 minutes or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you don't have one, carefully transfer to a blender in batches.

Serve

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

Enjoy your healthy and delicious low calorie soup!

Storing and Reheating Tips

To store your low-calorie squash soup, let it cool completely before transferring it into airtight containers. If you're planning to eat it within a week, refrigeration is sufficient. Otherwise, consider freezing it for up to three months. When ready to eat, thaw it overnight in the refrigerator, and reheat on the stovetop or microwave until piping hot.

When reheating, be sure to stir the soup well, as it may separate slightly during storage. Add a splash of vegetable broth or water if it appears too thick. This way, you'll maintain the perfect, velvety texture that makes this soup so delightful.

Pairing Suggestions

Low-calorie squash soup pairs beautifully with a variety of sides. For a complete meal, consider serving it with a hearty whole-grain bread or a light salad. A simple arugula salad dressed with lemon vinaigrette complements the soup's warmth while adding a fresh, peppery taste.

For a more indulgent touch, grilled cheese sandwiches or savory muffins can elevate your meal. These pairings not only enhance the flavor but also provide a satisfying contrast to the creamy soup, making for a delightful dining experience.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well too. Just ensure it's thawed before cooking.

→ How long can I store the soup?

The soup can be stored in the refrigerator for up to 5 days in an airtight container.

→ Can I freeze the soup?

Absolutely! Let it cool completely, then freeze in portions for up to 3 months.

→ What can I substitute for vegetable broth?

You can use chicken broth or water with additional seasoning if preferred.