Low Calorie Squash Soup

Name: Low Calorie Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 garlic cloves, minced; 3 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 tablespoon olive oil; 1/4 cup low-fat yogurt (optional, for serving)

Highlighted under: Healthy & Light

Enjoy a warm bowl of this delicious and nutritious low calorie squash soup, perfect for a cozy evening.

Created by

Emma

Last updated on 2025-12-24T19:48:43.526Z

This low calorie squash soup is a comforting dish that combines the natural sweetness of squash with aromatic spices. It’s perfect for a light lunch or as an appetizer for dinner.

        Why You Will Love This Recipe
        Rich flavor without the extra calories
Creamy texture from blended squash
A healthy choice packed with vitamins
Quick and easy to prepare

      

A Nutritious Choice for Any Meal

This low calorie squash soup is not only delicious but also a powerhouse of nutrition. Butternut squash is rich in vitamins A and C, providing essential nutrients that support your immune system and promote healthy skin. With the addition of garlic and onion, you’re also getting the benefits of antioxidants and anti-inflammatory properties, making this soup a great choice for a healthy lifestyle.

Whether you’re looking for a warm meal during chilly evenings or a light lunch, this soup fits the bill perfectly. It's low in calories but high in flavor, making it an excellent option for those watching their weight or anyone wanting to eat healthily without sacrificing taste.

Perfect for Meal Prep

One of the best aspects of this low calorie squash soup is how well it stores. It can easily be made in large batches, making it an ideal candidate for meal prep. Simply prepare a big pot, let it cool, and then portion it out into individual containers for the week ahead. This way, you’ll have a nutritious meal ready to go whenever you need it.

The flavors of the soup can even improve after a day or two in the fridge, as the ingredients meld together beautifully. Just reheat and enjoy a comforting bowl of goodness on busy days.

Versatile Serving Suggestions

This squash soup can be a meal on its own, but it pairs wonderfully with various sides. Consider serving it with whole grain bread or a fresh salad for a balanced meal. For an extra boost of flavor, top it with a sprinkle of roasted pumpkin seeds or fresh herbs like cilantro or parsley.

You can also experiment with the soup by adding spices or ingredients that you love. A dash of cayenne pepper can add a nice kick, or a swirl of coconut milk can introduce a hint of sweetness, making it your own unique creation.

Ingredients

Ingredients for Low Calorie Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 garlic cloves, minced
3 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/4 cup low-fat yogurt (optional, for serving)

Gather all the ingredients before you start cooking for a smooth preparation process.

Cooking Steps

Sauté the Vegetables

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

Add the Squash

Stir in the cubed butternut squash, cumin, salt, and pepper. Cook for about 5 minutes, allowing the flavors to meld.

Simmer the Soup

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. Adjust the seasoning to taste.

Serve

Serve warm, with a dollop of low-fat yogurt if desired.

Enjoy your low calorie squash soup with some crusty bread for a satisfying meal.

Storing and Reheating

Storing your low calorie squash soup is straightforward. Place it in airtight containers in the refrigerator, where it will stay fresh for up to five days. If you want to keep it longer, consider freezing it. Just make sure to leave some space in the container, as liquids expand when frozen.

To reheat, simply warm it on the stove over medium heat, stirring occasionally, until hot. You can also use a microwave for quick reheating, but be sure to cover it to retain moisture. If the soup thickens too much during storage, add a splash of vegetable broth or water when reheating.

Adjusting the Recipe

Feel free to adjust this low calorie squash soup recipe to suit your taste preferences or dietary needs. For a creamier texture, you can add more low-fat yogurt or even a splash of almond milk. If you prefer a spicier soup, increase the amount of black pepper or add a pinch of cayenne pepper.

You can also incorporate other vegetables like carrots or sweet potatoes for added sweetness and nutrition. Each variation can bring a new twist to this already delightful soup!

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can use acorn squash or pumpkin as alternatives.

→ Is this soup vegan?

Yes, the soup is vegan if you skip the yogurt.

→ How can I store leftovers?

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

→ Can I freeze this soup?

Absolutely! Freeze in portions for easy meals later.