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; 1/2 teaspoon ground coriander; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A deliciously creamy and satisfying soup that’s low in calories but high in flavor.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:21:39.214Z

This Low Calorie Squash Soup is a comforting and nutritious option that’s perfect for any season. Packed with vitamins and a delightful blend of spices, it’s a dish you can enjoy guilt-free.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Perfectly spiced for a warm, comforting bowl
Quick and easy to prepare, ideal for busy weeknights

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, it supports eye health and boosts the immune system. Additionally, its high fiber content aids digestion and promotes a feeling of fullness, making it a great choice for those watching their weight. Incorporating butternut squash into your diet can help you meet your daily vegetable intake while enjoying its sweet, nutty flavor.

This vibrant vegetable is also versatile; from soups to salads and even desserts, butternut squash can be used in various dishes. In this Low Calorie Squash Soup, its natural sweetness is enhanced by spices, creating a comforting and satisfying meal that can be enjoyed any time of the year.

A Comforting Dish for Any Season

This Low Calorie Squash Soup is the perfect dish to warm you up on chilly days, but it’s also refreshing enough to enjoy during the warmer months. The creamy texture makes it feel indulgent, while the low calorie count allows you to savor every spoonful guilt-free. Serve it as a starter at dinner parties or as a light lunch paired with a salad or whole-grain bread.

Additionally, this recipe is highly adaptable. Feel free to add other vegetables like carrots or potatoes for extra nutrition and flavor. You can also experiment with different herbs and spices to put your own twist on this comforting classic.

Quick Meal Prep Tips

Preparing meals in advance can save you time and effort during busy weeknights. To make this Low Calorie Squash Soup even easier, consider prepping your ingredients ahead of time. Peel and dice the butternut squash, chop the onion, and mince the garlic in advance, storing them in the refrigerator until you’re ready to cook. This way, you can whip up a delicious meal in under 30 minutes.

If you have leftovers, this soup stores beautifully. Simply let it cool, transfer it to an airtight container, and refrigerate for up to three days. You can also freeze portions for a quick meal later. Just reheat on the stove or in the microwave, and enjoy a warm, comforting bowl at your convenience.

Ingredients

Gather all your ingredients before you start cooking for a smoother preparation process.

Ingredients

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

Make sure to have all ingredients measured and ready to go!

Instructions

Follow these steps to create a deliciously smooth soup.

Prepare the Ingredients

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

Cook the Squash

Add the diced butternut squash to the pot. Stir in the ground cumin and coriander, cooking for about 5 minutes.

Add Broth

Pour in the vegetable broth, bringing the mixture to a boil. Reduce the heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

Season with salt and pepper to taste. Garnish with fresh herbs if desired and serve warm.

Enjoy your warm, healthy squash soup!

Nutritional Information

This Low Calorie Squash Soup is not only tasty but also nutritious. Each serving is low in calories, making it an ideal choice for those on a weight-loss journey. With the addition of butternut squash and vegetable broth, you’re getting essential vitamins and minerals without compromising on flavor. This soup is also vegan and gluten-free, catering to various dietary preferences.

Incorporating this soup into your weekly meal plan can help you maintain a balanced diet. Its fiber content from the squash contributes to digestive health while the spices add beneficial antioxidants. Enjoy it knowing you're nourishing your body with every spoonful.

Serving Suggestions

For a complete meal, consider pairing this Low Calorie Squash Soup with a fresh garden salad or a slice of whole-grain bread. A sprinkle of pumpkin seeds on top adds a delightful crunch and extra protein. You can also serve it alongside a protein like grilled chicken or tofu for a heartier option.

Don’t forget to customize your garnishes! A dollop of Greek yogurt or a swirl of coconut cream can elevate this soup further, adding creaminess and a touch of elegance to your presentation. Fresh herbs, such as cilantro or parsley, not only add visual appeal but also enhance the flavor profile.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup freezer-friendly?

Absolutely! Store in airtight containers and freeze for up to 3 months.

→ Can I add protein to this soup?

Yes, adding cooked lentils or chickpeas can boost the protein content.

→ What can I serve with this soup?

It pairs well with a side salad or crusty whole grain bread.