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; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

This low calorie squash soup is a comforting and healthy option for any time of the year. Packed with flavor and nutrition, it’s perfect for a light lunch or dinner.

Created by

Emily

Last updated on 2025-12-24T19:48:45.362Z

This low calorie squash soup is not just healthy but also bursting with flavor. The natural sweetness of the squash combined with aromatic spices makes this soup a delightful treat. Perfect for cozy nights or meal prep!

        Why You'll Love This Soup
        Creamy texture without the heavy calories
Packed with vitamins and nutrients from fresh squash
Easy to make and perfect for meal prep
Versatile: can be enjoyed hot or cold

      

Health Benefits of Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. It is rich in vitamins A and C, both of which are essential for maintaining healthy skin and vision. The antioxidants found in squash can help combat oxidative stress in the body, contributing to overall health. Additionally, the fiber content in butternut squash aids in digestion, making this soup a wholesome choice for those seeking to support their gut health.

Incorporating squash into your diet can also support weight management. This low-calorie vegetable is filling due to its high water content and fiber, helping you feel satisfied without consuming excess calories. Whether you’re looking to lose weight or maintain a healthy lifestyle, this soup is a perfect addition to your meal plan.

Versatile Serving Suggestions

This low-calorie squash soup can be enjoyed in various ways, making it a versatile dish for any meal. Serve it as a starter to impress your guests or as a light main course paired with whole-grain bread or a fresh salad. For a delightful twist, consider adding toppings like roasted pumpkin seeds, croutons, or a dollop of yogurt to enhance flavor and texture.

Additionally, this soup can be enjoyed both hot and cold. In the warmer months, chilling the soup and serving it cold provides a refreshing option, while in the winter, a warm bowl can be incredibly comforting. This adaptability makes it a go-to recipe year-round.

Meal Prep and Storage Tips

Preparing meals in advance can save time and help you stick to healthy eating habits. This low-calorie squash soup is ideal for meal prep; it stores well in the refrigerator for up to five days. Simply portion it out in airtight containers for easy grab-and-go lunches or dinners throughout the week.

If you want to store it for a longer period, consider freezing the soup. It freezes nicely and can be kept for up to three months. When you're ready to enjoy it again, just thaw it overnight in the fridge and reheat on the stove or microwave for a quick meal.

Ingredients

For the Soup

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

Gather all your ingredients to simplify the cooking process!

Instructions

Sauté the Aromatics

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 and stir to combine. Cook for about 5 minutes.

Add Broth and Seasoning

Pour in the vegetable broth and add ground cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk.

Serve

Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.

Enjoy your delicious low calorie squash soup!

Tips for Perfecting Your Soup

To enhance the flavor profile of your squash soup, feel free to experiment with different spices and herbs. A pinch of nutmeg or a sprinkle of thyme can add depth to the dish. Alternatively, for a spicy kick, consider adding a dash of cayenne pepper or a swirl of sriracha before serving.

If you prefer a chunkier texture, reserve some of the squash before blending the soup. Simply add the reserved pieces back into the blended soup for added texture and visual appeal.

Nutritional Information

This low-calorie squash soup offers a healthy balance of macronutrients, making it a great choice for a nutritious meal. With approximately 150 calories per serving, it provides a good source of carbohydrates and dietary fiber while keeping fat content low, especially if you omit the coconut milk.

In addition to being low in calories, this soup is also low in sodium, particularly if you use low-sodium vegetable broth. It’s a heart-healthy option that can fit into various dietary plans, including vegan and gluten-free.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

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

→ How can I store leftovers?

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

→ Can I add protein to this soup?

Absolutely! You can add cooked lentils or chickpeas for added protein.