Velvety Roasted Butternut Squash Soup (Low Calorie) – Cozy, Creamy, and Light

This roasted butternut squash soup is everything you want in a cozy bowl: silky, warmly spiced, and naturally sweet. It tastes rich and indulgent, yet it’s surprisingly light and low in calories. Roasting brings out deep caramelized flavors, so you don’t need heavy cream or loads of butter.

Just a few simple ingredients and a blender, and you’ve got a weeknight-friendly soup that feels special. It’s great on its own, or paired with a crisp salad or a slice of toasted sourdough.

Velvety Roasted Butternut Squash Soup (Low Calorie) - Cozy, Creamy, and Light

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• 1 large butternut squash (about 2.5–3 pounds), peeled, seeded, and cubed
• 1 large yellow onion, roughly chopped
• 3 garlic cloves, peeled
• 1–2 tablespoons olive oil
• 4 cups low-sodium vegetable or chicken broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground cinnamon (optional but lovely)
• 1/4 teaspoon smoked paprika (optional for a subtle smoky note)
• Kosher salt and black pepper, to taste
• 2–4 tablespoons plain nonfat Greek yogurt or light coconut milk (optional, for extra silkiness)
• Fresh lemon juice (about 1–2 teaspoons, to brighten)
• Optional garnishes: pumpkin seeds, chopped parsley, chives, red pepper flakes, a drizzle of olive oil, or a spoonful of yogurt

Method

 

1. Preheat and prep: Heat the oven to 425°F (220°C).Line a baking sheet with parchment for easy cleanup.
2. Season the veggies: Spread the cubed butternut squash, onion, and garlic on the sheet. Toss with olive oil, salt, pepper, cumin, coriander, and cinnamon. Add smoked paprika if you like a hint of smoke.
3. Roast until tender: Roast for 30–40 minutes, tossing once halfway through, until the squash is fork-tender and the edges are caramelized.
4. Blend the base: Transfer the roasted vegetables to a blender.Add 3 cups of broth to start. Blend until completely smooth, venting the lid and covering with a towel to let steam escape.
5. Adjust consistency: Pour the blended soup into a pot over medium heat. Add more broth as needed until it’s your ideal thickness—velvety but not heavy.
6. Finish the flavor: Stir in Greek yogurt or light coconut milk, if using.Add a squeeze of lemon juice. Taste and adjust salt, pepper, and spices.
7. Garnish and serve: Ladle into bowls and top with crunchy pumpkin seeds, chopped herbs, a drizzle of olive oil, or a swirl of yogurt. Serve hot.

What Makes This Recipe So Good

• Roasted flavor, minimal effort: Roasting the squash, onion, and garlic concentrates their sweetness and gives the soup a mellow, caramelized depth.
• Low calorie, high satisfaction: Made without cream, it gets its velvety texture from the squash and a touch of Greek yogurt or light coconut milk.
• Simple ingredients: Pantry spices and a good broth do most of the work. Nothing fussy or hard to source.
• Meal prep friendly: Keeps well, freezes beautifully, and reheats like a dream.
• Flexible and customizable: Change the spices, swap the garnish, or add protein to fit your mood.

Shopping List

• 1 large butternut squash (about 2.5–3 pounds), peeled, seeded, and cubed
• 1 large yellow onion, roughly chopped
• 3 garlic cloves, peeled
• 1–2 tablespoons olive oil
• 4 cups low-sodium vegetable or chicken broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground cinnamon (optional but lovely)
• 1/4 teaspoon smoked paprika (optional for a subtle smoky note)
• Kosher salt and black pepper, to taste
• 2–4 tablespoons plain nonfat Greek yogurt or light coconut milk (optional, for extra silkiness)
• Fresh lemon juice (about 1–2 teaspoons, to brighten)
• Optional garnishes: pumpkin seeds, chopped parsley, chives, red pepper flakes, a drizzle of olive oil, or a spoonful of yogurt

Instructions

1. Preheat and prep: Heat the oven to 425°F (220°C).

   Line a baking sheet with parchment for easy cleanup.

2. Season the veggies: Spread the cubed butternut squash, onion, and garlic on the sheet. Toss with olive oil, salt, pepper, cumin, coriander, and cinnamon. Add smoked paprika if you like a hint of smoke.
3. Roast until tender: Roast for 30–40 minutes, tossing once halfway through, until the squash is fork-tender and the edges are caramelized.
4. Blend the base: Transfer the roasted vegetables to a blender.

   Add 3 cups of broth to start. Blend until completely smooth, venting the lid and covering with a towel to let steam escape.

5. Adjust consistency: Pour the blended soup into a pot over medium heat. Add more broth as needed until it’s your ideal thickness—velvety but not heavy.
6. Finish the flavor: Stir in Greek yogurt or light coconut milk, if using.

   Add a squeeze of lemon juice. Taste and adjust salt, pepper, and spices.

7. Garnish and serve: Ladle into bowls and top with crunchy pumpkin seeds, chopped herbs, a drizzle of olive oil, or a swirl of yogurt. Serve hot.

How to Store

• Refrigerator: Cool completely, then store in an airtight container for up to 4 days.
• Freezer: Portion into freezer-safe containers or bags and freeze for up to 3 months.

  Leave a little headspace for expansion.

• Reheat: Warm gently on the stovetop over low to medium heat. Add a splash of water or broth if it’s too thick. Avoid boiling if you added yogurt to keep it from curdling.

Health Benefits

• Nutrient-dense and light: Butternut squash is rich in vitamin A (beta-carotene), vitamin C, and potassium, all for relatively few calories.
• High in fiber: The natural fiber supports digestive health and helps you feel satisfied without heaviness.
• Antioxidant boost: Warm spices like cinnamon and cumin bring anti-inflammatory properties, while the squash’s carotenoids support eye and skin health.
• Heart-friendly: Using olive oil and keeping sodium moderate supports a heart-conscious bowl.

What Not to Do

• Don’t skip roasting: Boiling is faster, but you’ll miss the caramelized depth that makes this soup shine.
• Don’t add too much liquid too soon: Start with less broth.

  You can always thin the soup, but thickening it is harder.

• Don’t boil after adding yogurt: High heat can cause dairy to split. Gently reheat instead.
• Don’t oversalt early: Flavors concentrate as the soup simmers. Season at the end for balance.

Variations You Can Try

• Ginger-Turmeric: Add 1–2 teaspoons grated fresh ginger and 1/2 teaspoon ground turmeric for a bright, warming twist.
• Thai-Inspired: Swap Greek yogurt for light coconut milk and stir in 1–2 teaspoons red curry paste and a splash of lime juice.
• Apple and Sage: Roast a peeled, chopped apple with the squash and finish with finely chopped fresh sage.
• Smoky Chipotle: Add 1/2 to 1 teaspoon chipotle in adobo for a smoky kick.

  Garnish with cilantro and a squeeze of lime.

• Protein Boost: Stir in cooked white beans or shredded rotisserie chicken before serving to make it more filling.
• Extra Veg: Roast a carrot or sweet potato alongside the squash for even more natural sweetness and color.

FAQ

Can I use pre-cut butternut squash?

Yes. Pre-cut squash saves time and works perfectly. Choose pieces that are evenly sized so they roast at the same rate, and check for freshness and bright color.

What if I don’t have a high-speed blender?

An immersion blender works well right in the pot.

For the smoothest texture, blend in batches and take your time, adding a splash of broth if needed.

How can I make it dairy-free?

Use light coconut milk instead of yogurt, or skip it entirely. The squash alone gives a creamy texture, and a little extra olive oil at the end adds silkiness.

Is this recipe gluten-free?

Yes, it is naturally gluten-free as written. Just make sure your broth is certified gluten-free if that’s important for you.

How do I peel a butternut squash safely?

Slice off the ends, stand it upright, and use a sharp vegetable peeler to remove the skin.

Cut it in half, scoop out seeds, then cube. A sturdy chef’s knife and a stable cutting board are key.

Can I make it in advance for guests?

Absolutely. Make it a day ahead, store in the fridge, then reheat gently.

Hold back the garnishes until serving so everything looks fresh.

How many calories are in a serving?

Exact calories vary with your broth and any add-ins, but a typical bowl made with Greek yogurt lands around 120–180 calories per serving. Using coconut milk bumps it slightly.

Can I use frozen butternut squash?

Yes. Roast from frozen at a slightly lower temperature (around 400°F) and add a few extra minutes.

Pat dry if there’s excess ice to encourage browning.

What can I serve with it?

Great with a leafy green salad, grilled chicken, quinoa, or crusty bread. For a light meal, add a handful of roasted chickpeas on top.

Wrapping Up

This Velvety Roasted Butternut Squash Soup is simple, nourishing, and full of cozy flavor without the heaviness. Roasting does the flavor work, while a quick blend brings it all together.

Keep it classic, or use the variations to match your mood. Either way, you get a bright, creamy bowl that’s weeknight-easy and dinner-party worthy. Enjoy it now, and stash some in the freezer for a quick, healthy meal anytime.