Low Calorie Butternut Squash Soup

The Best Butternut Squash Soup Recipe

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!

The Best Butternut Squash Soup Recipe

Everything You’ll Need

  • 1 teaspoon olive oil
  • 1 onion
  • ½ teaspoon salt
  • 2 garlic cloves
  • 6 cups vegetable broth
  • 3 cups cubed butternut squash
  • ¼ teaspoon pumpkin pie spice
  • Pepper to taste
  • Metric Measurements in Recipe Card Below
low calorie butternut squash soup recipe

Low Calorie Butternut Squash Soup

The Best Butternut Squash Soup Recipe

Healthy Butternut Squash Soup Meal Prep and Storage

Meal Prep – Cook and blend the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). 
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room. 
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat.

low calorie butternut squash soup recipe

Low Calorie Butternut Squash Soup Recipe

low calorie butternut squash soup recipe

Low Calorie Butternut Squash Soup

Lose Weight By Eating
This butternut squash soup recipe is so easy to make, and extra low in calories!
Along with the recipe for butternut squash soup, are several optional toppings. You can also find a Butternut Squash Bisque recipe and a Pumpkin Butternut Squash Soup in my best selling cookbook Lose Weight By Eating Easy Dinners.
Try out this soup… It's the best butternut squash soup recipe you'll ever make!
5 from 6 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner, lunch, Main Course, Side Dish, Soup
Cuisine American, French
Servings 5 servings
Calories 87 kcal


Butternut Squash Soup:

  • 1 teaspoon olive oil
  • 1 onion chopped
  • ½ teaspoon salt
  • 2 garlic cloves
  • 6 cups vegetable broth
  • 3 cups cubed butternut squash seeds and skin removed
  • ¼ teaspoon pumpkin pie spice
  • Pepper to taste

Optional toppings for Butternut Squash Soup:

Serve With:


  • 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.
  • Add in the garlic and cook for an additional minute or two, until fragrant.
  • Add in the vegetable broth and butternut squash. Bring to a boil over high heat, then lower to a simmer.
  • Cook until butternut squash is soft when pierced with a fork. About 15 minutes.
  • Use an immersion blender to blend until smooth, then add in the pumpkin pie spice, taste and add in salt and pepper as needed.
  • Serve hot, with desired toppings.


Serving: 2cupsCalories: 87kcalCarbohydrates: 9.1gProtein: 6.7gFat: 2.6gSaturated Fat: 0.6gCholesterol: 0mgSodium: 1149mgPotassium: 280mgFiber: 1.7gSugar: 3gCalcium: 41mgIron: 1mg
Keyword Healthy Butternut Squash Soup, Low Calorie Butternut Squash Soup, soup, vegan
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Butternut Squash Soup

The Best Butternut Squash Soup Recipe

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The Best Butternut Squash Soup Recipe

Article History:

  • Originally written and published December 7, 2020 by Audrey Johns
  • Most recent update on November 9, 2023 by Audrey Johns

4 thoughts on “Low Calorie Butternut Squash Soup”

  1. audreyleejohns

    You can make your own pumpkin pie spice. Here is the recipe:
    3 tablespoons ground cinnamon
    2 teaspoons ground ginger
    2 teaspoons nutmeg
    1 1/2 teaspoon ground allspice
    1 1/2 teaspoon ground cloves

    And if all of that is too much, then all you really need is the cinnamon, nutmeg, and ground ginger.

  2. I’m so happy you loved the recipe! I’ll have to try it with chicken myself, sounds yummy!!

  3. I tried this recipe today and I am obsessed! I made it exactly as the recipe said, but I added some grilled chicken cubes in. I love this! AND, its healthy!

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