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 teaspoon olive oil; Salt and pepper to taste; Optional: fresh herbs for garnish

Highlighted under: Light & Balanced

This delightful low calorie squash soup is a perfect blend of flavors and nutrition, making it an ideal choice for a light meal or appetizer.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:27:39.173Z

This low calorie squash soup is not only delicious but also incredibly healthy. Packed with vitamins and minerals from fresh squash, it provides a comforting and satisfying meal without the guilt.

Why You Will Love This Recipe
Creamy texture without the heavy cream
Packed with nutritious vegetables
Perfect for a cozy night in or as a starter for a dinner party

A Healthy Choice for Any Occasion

This low calorie squash soup is not just a delicious meal; it’s also a smart choice for health-conscious individuals. Butternut squash is packed with vitamins A and C, as well as fiber, helping you feel full and satisfied without the extra calories. It's a perfect option for those looking to maintain a balanced diet while enjoying comforting flavors.

Whether you're preparing for a quick lunch or a cozy dinner, this soup fits effortlessly into your meal plan. The warm, soothing properties of squash make it a comforting dish to enjoy on chilly days or as a light starter at your dinner parties. Plus, its vibrant orange color adds a touch of warmth to your table setting.

Customization and Variations

One of the best things about this low calorie squash soup is its versatility. You can customize it with various spices or additional vegetables according to your preference. Consider adding a pinch of nutmeg or a splash of coconut milk for a hint of sweetness and depth of flavor. Carrots or sweet potatoes can also be included for added nutrition and flavor.

For those who enjoy a bit of heat, a dash of cayenne pepper or red chili flakes can elevate the taste. You can even substitute the butternut squash with other types of squash, such as acorn or pumpkin, to create a unique variation each time you make it.

Storage and Reheating Tips

This low calorie squash soup stores well in the refrigerator for up to five days, making it a great option for meal prep. Simply allow the soup to cool completely before transferring it to an airtight container. When you’re ready to enjoy it again, reheat it on the stovetop or in the microwave until warmed through, stirring occasionally for even heating.

If you want to store it for a longer period, consider freezing portions of the soup. It freezes well for up to three months. When ready to eat, thaw it in the refrigerator overnight and reheat as mentioned before. This way, you’ll have a nutritious meal ready to go whenever you need it!

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
Salt and pepper to taste
Optional: fresh herbs for garnish

Gather all ingredients before you start cooking to make the process smoother.

Instructions

Sauté the Vegetables

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

Add the Squash

Stir in the cubed butternut squash and cook for 5 minutes, stirring occasionally.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat and let simmer for about 20 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 and mix it back in.

Season and Serve

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

Enjoy your healthy and flavorful low calorie squash soup!

Pro Tips

For added flavor, consider roasting the squash before adding it to the soup. You can also experiment with different spices like nutmeg or cumin.

Nutritional Benefits

Butternut squash is a nutritional powerhouse, offering an impressive array of vitamins and minerals. This vibrant vegetable is particularly high in beta-carotene, which the body converts into vitamin A, essential for eye health and immune function. It is also a good source of potassium and magnesium, helping to regulate blood pressure and support overall cardiovascular health.

In addition to being low in calories, this soup is rich in dietary fiber, promoting digestive health and contributing to a feeling of fullness that can aid in weight management. The inclusion of garlic and onion not only enhances flavor but also provides additional health benefits, including anti-inflammatory properties and immune support.

Serving Suggestions

For a complete meal, pair this low calorie squash soup with a side salad or whole-grain bread. A simple green salad with a light vinaigrette complements the creamy soup beautifully, providing a refreshing contrast in texture and flavor. Whole-grain bread or a crusty baguette can be perfect for dipping, enhancing the overall dining experience.

If you want to elevate the dish further, consider topping the soup with roasted pumpkin seeds or a dollop of Greek yogurt for added protein and crunch. Fresh herbs like cilantro or parsley not only add a pop of color but also bring a burst of freshness that balances the rich flavors of the soup.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, but make sure to adjust the cooking time as it may cook faster.

→ How can I store the leftovers?

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

→ Can I make this soup vegan?

Yes, this recipe is naturally vegan as it uses vegetable broth and no dairy products.

→ What can I serve with this soup?

This soup pairs well with a fresh salad or crusty bread for a complete meal.