Easy Low-Calorie Butternut Squash Soup

Try this easy low-calorie butternut squash soup recipe and you’ll never make it any other way again. Not only is this velvety bowl of creamy goodness low in calories but it is also packed with flavor as well. This soup is easy to make and does not require a ton of ingredients so let’s get started.

Continue reading below to also find out how to store your leftover butternut squash soup, what to serve with it, and some of the best spices to add to your soup. 

Easy Low-Calorie Butternut Squash Soup

Easy Low-Calorie Butternut Squash Soup

This easy butternut squash soup recipe is packed with fiber which makes it healthy, it’s also low in saturated fat and calories so you can add this recipe to a low-calorie diet plan for weight loss.

Ingredients for 6 servings | Prep & cooking time: 1 hour

  • 1 tablespoon of olive oil
  • 1/2 onion (chopped)
  • 3 garlic cloves (minced)
  • 4 pounds of butternut squash (peeled, seeded, & cut into 1.5″ pieces)
  • 1 large carrot (peeled & sliced)
  • 1 large russet potato (peeled & diced)
  • 4 cups of low-calorie vegetable broth 
  • 1 (13.5 ounces) can of 0-fat coconut milk
  • 1/2 teaspoon of ground cinnamon
  • 1/4 teaspoon of ground nutmeg
  • salt & pepper to taste

How To Make Butternut Squash Soup

Heat the oil on high heat and sautee the onions for 5 minutes, add in the garlic and carrots, and let it saute for an extra 4 minutes while stirring.

Add in the squash, potatoes, chicken stock, and seasoning, and let it come to a boil. Don’t worry if the stock doesn’t cover the ingredients.

Once the soup starts to boil, cover and lower the heat. Stir occasionally and once the vegetables are soft, it could take up to 30 minutes, transfer it to a blender. I use a hand blender to puree my soups, if you have one, go ahead and use it.

Note: If the soup is too thick, add in some extra vegetable stock but you will have to return it to the stove the let the stock simmer with the soup a bit.

Once the soup cools down a little bit, add in the coconut milk, give it a stir and taste, and add in more pepper and salt if needed.

Garnish with some fresh parsley and a spoonful of coconut milk or low-fat cream and that’s it! Serve while the soup is still warm with a slice of whole wheat toast. Bon a petit!

Butternut Squash Soup Nutrition Facts

Each serving of this butternut squash soup has 238 calories | 3.9g (5%) total fat | 1.4g (7%) saturated fat | 0% cholesterol | 125mg (5%) sodium | 51.3g (19%) total carbs | 8.5g dietary fiber | 9.7g total sugars | 4.7g protein | 14% calcium | 17% iron | 30% potassium|

How To Store Leftover Butternut Squash Soup

To store your leftover butternut squash soup, simply put it in an airtight container and keep it in the refrigerator for up to a week. It can be kept for up to a week and to reheat it, I usually add a bit of water or broth and let it simmer.

What To Serve With Butternut Squash Soup

Your options are endless, you can serve your butternut squash soup with grilled cheese sandwiches, smoked turkey sandwiches, BLT sandwiches, or roast beef sandwiches.

You can even have your soup with a simple slice of whole wheat bread, garlic bread, or sourdough bread, it really comes down to what you prefer.

Spices That Goes Well With Butternut Squash Soup

If you like your butternut squash soup spicy, you can add in some cayenne or chili peppers, it really adds a whole different taste to the soup.

Rosemary, thyme, sage, black pepper, cilantro, parsley, garlic & onion powder, cloves, and cinnamon are all of the best spices to use in your soup as well. Here are some topping ideas.


There you go! I hope you make this recipe and let me know how it goes in the comments below. You can also find me on Pinterest for more awesome low-calorie recipes. Until next time, stay awesome mama! Oh, and don’t forget to save this recipe for later.

Easy Low-Calorie Butternut Squash Soup

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