Healthy Butternut Squash Soup {133 Calories per cup}

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Made with butternut squash, potatoes, celery, carrots, garlic, and onion, this Butternut squash soup recipe is a vegetable powerhouse. The low calories and nutrient density helps you fit this meal into any weight loss plan.

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lightened up butternut squash soup

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Nutrition facts for butternut squash soup

The calories and macros for this butternut squash soup is 133 calories, 24 g carbs, 3 g fat, and 4 grams of protein.

butternut squash soup recipe low calorie

Toppings ideas for Butternut Squash Soup:

  • croutons
  • pumpkin seeds
  • Red pepper flakes
  • Turkey bacon
  • Light sour cream
  • Green onions
  • Chives
  • Sage
  • Caramelized onions
  • Creme Fraiche
  • Chili peppers
  • cooked ground pork
  • Salt
  • Cinnamon
  • Nutmeg

This is a light soup, ideal if you are looking healthy and packed with nutrients that warms your soul. This also works great as an appetizer or a side dish that goes along with a sandwich or salad.

stirring butternut squash soup
lightened up butternut squash soup

Light and Healthy Butternut Squash Soup Recipe

Made with butternut squash, potatoes, celery, carrots, garlic, and onion, this Butternut squash soup recipe is a vegetable powerhouse. The low calories and nutrient density helps you fit this meal into any weight loss plan.
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Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: Butternut Squash Soup
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 5 cups
Calories: 133cal
Author: Amy Roskelley

Ingredients

  • 1 tablespoon olive oil
  • 1 medium carrot
  • 2 stalks celery diced
  • 1 medium onion diced
  • 3 cloves garlic
  • 4 cups butternut squash, peeled and cubed
  • 1 medium potato, peeled and diced
  • 4 cups chicken broth
  • 1 tablespoon brown sugar
  • 1.5 teaspoon salt
  • 3/4 teaspoon dried sage
  • 1/4 teaspoon cayenne pepper

Instructions

  • Chop carrots, celery, onion, and garlic.
  • Heat olive oil In a large pot. Cook carrots, onions, celery and garlic until golden brown. Just a couple of minutes.
  • Add butternut squash, potato and chicken broth. Sprinkle with brown sugar.
  • Cook until butternut squash and potato are soft, about 15 minutes. Add salt, sage and cayenne pepper.
  • Portion into a blender and blend until smooth. Return to the pot and heat though one more time.
  • Serve with sour cream and croutons.

Nutrition

Serving: 1cup | Calories: 133cal | Carbohydrates: 24g | Protein: 4g | Fat: 3g
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Nutrition Facts
Light and Healthy Butternut Squash Soup Recipe
Serving Size
 
1 cup
Amount per Serving
Calories
133
% Daily Value*
Fat
 
3
g
5
%
Carbohydrates
 
24
g
8
%
Protein
 
4
g
8
%
* Percent Daily Values are based on a 2000 calorie diet.

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