This is the Low Calorie Butternut Squash Soup recipe you’ll ever make! It’s vegan, only 87 calories for 2 cups, and beyond delicious!

This recipe for butternut squash soup is made easy by making the entire recipe in one pot. Roasted butternut squash soup recipe requires so much effort that I wanted to make it much easier by softening the squash in the vegetable broth.

Butternut squash soups can be rich and delicious without being high in calories. And this soup with butternut squash is under 100 calories for two cups. You can have seconds and thirds without guilt!

Along with the best butternut squash soup recipe, I’ve included some optional toppings. These are all also vegan, helping you cut calories while boosting flavor.

You can have 2 cups of this recipe for butternut squash soup for only 87 calories!

Low Calorie Butternut Squash Soup

Recipes for butternut squash soup make great side dishes (I love to do soup and salad for dinner with this recipe) or lunches on cold days.

Though butternut squash soup recipes are often popular during the Fall and Winter months, I love to make this veggie butternut squash soup all year long.

You can find more soup recipes with butternut squash in my bestselling cookbook Easy Dinners. There I have included a Butternut Squash Bisque Recipe and a Recipe for Squash Soup with both butternut squash and pumpkin.

Ingredients for Healthy Butternut Squash Soup

Soup recipes with squash can be inexpensive and easy to make. Along with the ingredients for the best butternut squash soup recipe, you’ll also find toppings for butternut squash in this section.

With one simple vegan addition, you can make this a butternut squash cream soup. You can make this butternut squash soup vegan or not. If you prefer, use chicken stock in place of vegetable broth. Both will work in this versatile recipe for butternut squash soup.

Shopping List for Healthy Butternut Squash Soup:

• Olive oil
• Onion
• Salt
• Garlic
• Vegetable broth
• Butternut squash
• Pumpkin pie spice
• Pepper

Optional toppings for Butternut Squash Soup:

• Coconut milk or cream
• Pumpkin seeds
• Micro cilantro
• Parsley
• Hemp seeds

To make this a creamy butternut squash soup, add in some coconut milk, to add some crunch add in some pumpkin or hemp seeds. This easy butternut squash soup recipe is versatile! You can use all the toppings above in all your favorite soups with squash.

How to Make Healthy Butternut Squash Soup

This low calorie butternut squash soup is so easy to make. I like to use an immersion blender to do all the work for me. But if you don’t have one, let the soup cool, transfer to a blender (vent it!) and blend until smooth.

This section will show you how to make butternut squash soup in one pot. It’s the easiest recipe you’ll find, and the most delicious!

How to Make Healthy Butternut Squash Soup:

1. Heat a large pot over medium heat, add in the olive oil and the onions. Sprinkle with salt and cook, mixing often until the onions start to soften. About 8 minutes.
2. Add in the garlic and cook for an additional minute or two, until fragrant.
3. Add in the vegetable broth and butternut squash. Bring to a boil over high heat, then lower to a simmer.
4. Cook until butternut squash is soft when pierced with a fork. About 15 minutes.
5. Use an immersion blender to blend until smooth, then add in the pumpkin pie spice, taste and add in salt and pepper as needed.
6. Serve hot, with desired toppings.

This soup recipe is made extra easy with the use of an immersion blender. But if you don’t have one, simply let the soup cool, then move to a blender. Vent the blender (even warm soup can become pressurized) and blend until smooth.

Then add back to the pot and heat up… It’s almost as easy as using an immersion blender.

Low Calorie Butternut Squash Soup Recipe

This recipe card will supply you with all you need to make a healthy, low calorie, delicious squash soup with butternut squash.

It comes with several optional toppings, and a link to my bestselling cookbook where you can find two more winter squash soup recipes.

Nutrition and Calories in Butternut Squash Soup

The calories and nutrition in this section reflect the healthy vegan butternut squash soup in the recipe card above.

Most butternut squash soups are low in calories, but not THIS low. So be sure to make the recipe above if you are looking to only consume the calories below.

Important Note: As a reminder, at Lose Weight By Eating it is my goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

If you’re looking for more all natural, healthy recipes, see below. I have included several links to low calorie meals.

What to Read Next:

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Article History:

• Originally written and published December 7, 2020 by Audrey Johns
• Updated on May 3, 2023 by Audrey Johns
• Updated on September 12, 2023 by Audrey Johns