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 chopped; 1 onion, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/4 cup low-fat cream (optional for garnish)

Highlighted under: Healthy & Light

Enjoy a deliciously creamy and healthy low calorie squash soup that's perfect for any season.

Created by

Fiona Carter

Last updated on 2025-12-24T19:15:36.878Z

This low calorie squash soup is not only easy to make but also packed with flavor and nutrients. Perfect for a light lunch or a comforting dinner!

        Why You'll Love This Recipe
        Rich and creamy texture without the extra calories
Warm and comforting, perfect for chilly days
Packed with vitamins and minerals from fresh squash

      

A Healthy Choice for Any Meal

This low calorie squash soup is not only delicious but also a fantastic choice for those looking to maintain a balanced diet. With the natural sweetness of butternut squash combined with the savory flavor of garlic and onion, this soup provides a satisfying meal that won't derail your health goals. Packed with fiber and essential nutrients, it’s a great way to incorporate more vegetables into your diet without sacrificing taste.

Whether you're enjoying it for lunch or dinner, this soup can be a filling option that keeps you energized throughout the day. Plus, it’s a versatile dish that can be paired with whole grain bread or a fresh salad for a complete meal. The creamy texture, achieved without heavy creams, makes it a comfort food that you can feel good about indulging in.

Perfect for Meal Prep

One of the best things about this low calorie squash soup is its suitability for meal prep. You can easily make a large batch at the beginning of the week and store it in the refrigerator or freezer for quick, healthy lunches or dinners later on. Simply reheat on the stove or in the microwave, and you’ll have a warm, comforting meal ready in minutes.

Additionally, the flavors of the soup deepen over time, making it even more delicious after a day in the fridge. This makes it a fantastic option for busy individuals or families who want to enjoy nutritious meals without the hassle of cooking every day.

Customizable and Delicious

This recipe serves as a great base, allowing you to customize it according to your preferences. Feel free to add other vegetables such as carrots or sweet potatoes for added flavor and nutrition. You can also experiment with different spices, such as cumin or cinnamon, to give the soup a unique twist that suits your taste buds.

For those who enjoy a bit of heat, consider adding a pinch of red pepper flakes or a splash of your favorite hot sauce. The versatility of this soup means that it can easily fit into various dietary restrictions, from vegan to gluten-free, ensuring that everyone can enjoy it.

Ingredients

Gather your ingredients to create this wholesome soup.

Ingredients

1 medium butternut squash, peeled and chopped
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/4 cup low-fat cream (optional for garnish)

Make sure to measure your ingredients accurately for the best results.

Instructions

Follow these steps to prepare your delicious soup.

Sauté the Vegetables

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

Add the Squash and Broth

Stir in the chopped butternut squash, followed by the vegetable broth. Bring to a boil, then reduce heat and let it simmer for about 20 minutes or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.

Season and Serve

Add salt, pepper, and nutmeg to taste. Serve hot, garnished with a drizzle of low-fat cream if desired.

Enjoy your hearty and healthy soup!

Nutritional Benefits

Butternut squash is a nutrient powerhouse, rich in vitamins A and C, which are essential for maintaining healthy skin and boosting immunity. This low calorie squash soup is packed with dietary fiber, which aids in digestion and helps you feel full longer, making it an excellent choice for weight management.

The addition of garlic not only enhances the flavor but also provides numerous health benefits, including anti-inflammatory properties and improved heart health. This soup is a great way to nourish your body while enjoying a comforting meal.

Serving Suggestions

For a delightful serving experience, pair your squash soup with a side of whole grain bread or a fresh garden salad. A sprinkle of toasted pumpkin seeds on top adds a nice crunch and extra nutrients, enhancing the overall taste and texture of the dish.

If you're feeling adventurous, consider adding a dollop of pesto or a swirl of yogurt before serving. These additions not only elevate the presentation but also introduce new flavors that complement the soup beautifully.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, if you omit the low-fat cream or use a plant-based alternative.

→ How long can I store this soup?

You can store it in the refrigerator for up to 3 days, or freeze it for up to 3 months.

→ Can I add more vegetables?

Absolutely! Feel free to add carrots, celery, or even spinach for extra nutrition.