This smoky, velvety butternut squash soup delivers deep flavor with minimal calories.

Roasted squash pairs beautifully with garlic, onion, and a hint of smoked paprika, creating a comforting bowl that’s light yet satisfying. Ideal for fall meals or a cozy reset any time of year.

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Smoky Low-Calorie Butternut Squash Soup Ingredients

• 1 medium butternut squash (about 2.5 lbs), peeled and cubed
• 1 tablespoon olive oil (or use cooking spray for lower fat)
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/2 teaspoon salt (adjust to taste)
• 4 cups low-sodium vegetable broth
• Juice of 1/2 lemon (adds brightness)
• Optional: 1/4 cup unsweetened plain almond milk for added creaminess
• Fresh thyme or parsley, for garnish

Kitchen Tool Tips

• Immersion blender: I use this immersion blender in nearly every soup—it saves time and cleanup by blending right in the pot.
• Silicone baking mat: Helps roast squash evenly without sticking, and you’ll skip extra oil.
• 6-quart soup pot: A roomy pot ensures even simmering and easy stirring.

How to Make Smoky Low-Calorie Butternut Squash Soup

1. Roast the squash: Preheat oven to 400°F. Toss squash with olive oil or spray lightly. Spread on a lined baking sheet and roast for 25–30 minutes, until fork-tender and lightly browned.
2. Sauté aromatics: In a soup pot over medium heat, sauté onion in a splash of broth or oil until softened, 4–5 minutes. Add garlic, paprika, cumin, salt, and pepper; cook 1 minute.
3. Simmer: Add roasted squash and broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Blend: Use an immersion blender (or carefully transfer to a blender) to puree until smooth.
5. Finish: Stir in lemon juice and almond milk if using. Adjust seasoning to taste. Simmer 2 more minutes and serve hot.

Nutritional Information

Per serving:

• Calories: 140
• Fat: 4g
• Carbohydrates: 26g
• Protein: 3g
• Fiber: 5g
• Sodium: 460mg

How to Serve

Serve garnished with fresh thyme or parsley, a sprinkle of smoked paprika, or a swirl of almond milk. Pair with a crisp green salad or roasted chickpeas for added crunch.

Storage

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Freeze for up to 3 months—cool completely before transferring to freezer-safe bags or containers.
• Reheat gently on the stovetop or in the microwave, stirring occasionally.

FAQ

Can I make this without roasting the squash?

Yes, you can simmer raw cubed squash directly in the broth for 20–25 minutes until soft, though roasting enhances flavor.

What can I use instead of smoked paprika?

Try regular paprika plus a pinch of chipotle powder or a dash of liquid smoke.

Is this soup spicy?

No, it’s smoky but mild. Add a pinch of cayenne if you’d like some heat.

Can I add protein to make it more filling?

Absolutely—stir in cooked lentils, white beans, or top with crispy tofu or roasted chickpeas.

Freezer-Friendly Prep Notes

Make a double batch and freeze in individual portions. Thaw overnight in the fridge or reheat from frozen on low heat, stirring occasionally. Great for weekly meal prep or emergency comfort food.

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If you try this recipe, I’d love to hear your thoughts in the comments below.