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 olive oil; Salt and pepper to taste; 1/2 tsp ground nutmeg; 1/2 cup low-fat yogurt (optional for garnish)

Highlighted under: Healthy & Light

This low calorie squash soup is a warm, comforting dish that's perfect for any season. Packed with flavor and nutrients, it's an easy way to enjoy a healthy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:51:39.806Z

This low calorie squash soup is not just delicious; it's also a healthy choice for those watching their calorie intake. With its creamy texture and rich flavor, it's a delightful way to incorporate more vegetables into your diet.

        Why You'll Love This Recipe
        Rich and creamy texture without the calories
Naturally sweet and savory flavors from fresh squash
Quick and easy to make, perfect for weeknight dinners

      

Nutritional Benefits of Squash

Butternut squash is a nutritional powerhouse, boasting a wealth of vitamins and minerals. It's particularly high in vitamin A, which is essential for eye health, immune function, and skin health. Additionally, this vibrant squash is rich in fiber, aiding digestion and helping to keep you feeling full longer. Incorporating butternut squash into your diet can contribute to overall well-being, making this soup not just delicious but also a smart choice for a healthy lifestyle.

The natural sweetness of butternut squash is complemented by the savory flavors of garlic and onion, creating a balanced dish that's both satisfying and nutritious. This low-calorie squash soup is an excellent option for those looking to enjoy comfort food without the guilt. Plus, it’s an easy way to incorporate more vegetables into your meals, especially during the colder months when you crave something warm and hearty.

Perfect for Meal Prep

This low-calorie squash soup is an ideal candidate for meal prep. You can easily make a large batch and store it in the refrigerator for up to a week. When you're short on time during busy weekdays, simply reheat a serving for a quick, nutritious meal. The flavors actually deepen and improve after a day or two, making it even more delicious as leftovers.

For those looking to freeze their meals, this soup freezes beautifully. Portion it into airtight containers or freezer bags, and you’ll have a comforting bowl of squash soup ready to enjoy whenever the craving strikes. Just remember to thaw it overnight in the refrigerator before reheating for the best texture and flavor.

Customizable and Versatile

One of the best things about this low-calorie squash soup is its versatility. While the base recipe is delicious as is, you can easily customize it to suit your taste preferences. Add spices like cumin or curry powder for an extra kick, or toss in different vegetables such as carrots or sweet potatoes for added flavor and nutrition. You can also experiment with toppings like roasted seeds or herbs for a delightful crunch.

If you're looking for a heartier meal, consider adding protein sources such as cooked lentils or shredded chicken. This will not only enhance the nutritional profile but also make the soup more filling. Whether enjoyed as an appetizer or a main course, this soup can be tailored to fit your dietary needs and preferences.

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 tsp olive oil
Salt and pepper to taste
1/2 tsp ground nutmeg
1/2 cup low-fat yogurt (optional for garnish)

Gather all ingredients before starting the cooking process for a smoother experience.

Cooking Instructions

Sauté the vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent (about 5 minutes).

Add the squash

Add the cubed butternut squash to the pot, stirring well to combine with the onion and garlic.

Pour in the broth

Pour in the vegetable broth, bringing the mixture to a boil. Reduce heat and simmer for about 25 minutes, or until the squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and serve

Stir in the ground nutmeg and season with salt and pepper to taste. Serve hot, garnished with a swirl of low-fat yogurt if desired.

Enjoy your delicious low calorie squash soup as a healthy meal option!

Serving Suggestions

Pairing this low-calorie squash soup with a simple side salad or whole-grain bread can transform it into a well-rounded meal. A fresh garden salad with a light vinaigrette complements the rich flavors of the soup, while a slice of crusty bread is perfect for dipping. You might also consider serving it alongside a protein like grilled chicken or chickpeas for a more substantial dinner option.

If you're hosting a gathering, this soup makes a fantastic starter. Serve it in small bowls as part of a multi-course meal, or offer it as a comforting choice at a cozy dinner party. Its beautiful orange hue adds a vibrant touch to any table setting.

Storage Tips

To maintain the freshness and flavor of your low-calorie squash soup, store it in an airtight container in the refrigerator. It will last for about 5 to 7 days. For optimal taste, consume it within this timeframe, but it's often still good even a few days beyond. Always check for any signs of spoilage before reheating.

If freezing, allow the soup to cool completely before transferring it to containers. Label each container with the date, so you can keep track of how long it's been stored. When ready to enjoy, thaw the soup in the refrigerator overnight and reheat on the stove or in the microwave until heated through.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used in place of fresh squash. Just make sure to adjust the cooking time as needed.

→ Is this soup vegan?

Yes, this soup is vegan as long as you omit the yogurt or use a plant-based alternative.

→ How can I store leftovers?

Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

→ Can I freeze this soup?

Yes, this soup freezes well. Allow it to cool completely before transferring to freezer-safe containers.