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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground cumin; 1/2 teaspoon paprika; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Low Calorie Squash Soup is a warm, comforting dish that's perfect for chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T18:24:35.570Z

This Low Calorie Squash Soup is not only delicious but also packed with nutrients. Enjoy a bowl of this hearty soup that warms the heart and satisfies the palate.

        Why You'll Love This Recipe
        Creamy texture without the heavy calories
Packed with seasonal flavors and nutrients
Quick and easy to prepare for any day of the week

      

A Nourishing Choice

Squash soup is not just a delightful treat for your taste buds; it’s also a nourishing choice for your body. Butternut squash is packed with vitamins A and C, making it a fantastic option for boosting your immune system. This soup is low in calories yet high in flavor, perfect for those looking to maintain a healthy lifestyle without sacrificing taste.

The combination of spices such as cumin and paprika not only enhances the flavor but also brings additional health benefits. Cumin is known for its digestive properties, while paprika adds a rich color and a touch of warmth to the dish. Together, they create a symphony of taste that warms you from the inside out.

Versatile and Adaptable

One of the best aspects of this low calorie squash soup is its versatility. You can easily modify the recipe to suit your personal preferences or dietary needs. For instance, if you enjoy a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes. Alternatively, for a creamier texture, you could swirl in a dollop of Greek yogurt before serving.

This soup can also be a great base for additional ingredients. Feel free to toss in some cooked lentils for added protein or blend in other vegetables like carrots or sweet potatoes for a more complex flavor profile. The possibilities are endless, making this recipe a staple in your kitchen.

Perfect for Meal Prep

Planning your meals for the week? This low calorie squash soup is ideal for meal prep. It stores beautifully in the refrigerator for up to a week and can also be frozen for later use. Simply portion out servings in airtight containers, and you’ll have a nutritious meal ready to go whenever you need it.

When reheating, just add a splash of broth or water to restore its creamy consistency. This soup is not only a great weekday dinner option but also makes an excellent lunch choice, ensuring you stay full and satisfied throughout the day without consuming excessive calories.

Ingredients

Ingredients for Low Calorie Squash Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground cumin
1/2 teaspoon paprika
Fresh parsley for garnish

Make sure to wash all vegetables thoroughly before use.

Instructions

Sauté the Onions and Garlic

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the minced garlic and cook for an additional minute.

Add the Squash

Add the diced butternut squash to the pot and stir to combine. Season with salt, pepper, cumin, and paprika.

Pour in the Broth

Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for about 25 minutes or until the squash is tender.

Blend the Soup

Once the squash is cooked, use an immersion blender to blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Serve and Garnish

Serve hot, garnished with fresh parsley. Enjoy your healthy and delicious low calorie squash soup!

This soup can be stored in the refrigerator for up to 3 days.

Serving Suggestions

Pair your low calorie squash soup with a slice of whole-grain bread or a crisp green salad for a complete meal. The bread can be used to soak up every last drop of the creamy soup, while a salad adds a refreshing crunch that complements the warmth of the soup. Consider adding toppings like roasted seeds or croutons for an extra layer of texture.

For a more filling option, serve the soup alongside a protein source like grilled chicken or chickpeas. This not only enhances the nutritional profile of the meal but also keeps you fuller for longer.

Nutritional Benefits

This low calorie squash soup is a powerhouse of nutrients. Butternut squash is rich in antioxidants and fiber, which are essential for maintaining a healthy digestive system. Additionally, the presence of vitamins and minerals, including potassium and magnesium, contributes to overall health and wellbeing.

The use of vegetable broth instead of cream keeps the soup light and low in calories, making it a guilt-free option for those on a weight-loss journey. This recipe allows you to enjoy a hearty dish without compromising your health goals.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

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

→ Can I freeze this soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring it to a freezer-safe container.

→ How can I make the soup thicker?

You can add a potato or blend in some cooked quinoa for extra thickness.