Cauliflower and Butternut Squash Soup – Only 150 calories!

Since I’m on a cauliflower kick I thought I’d keep going with the fun new recipes! Last night I was looking for something delicious and healthy with veggies I had on hand.

I’ve been loving the Archer Farms frozen butternut squash lately because it is so much easier to get cubed squash this way! Seriously, have you ever tried cutting into one of those bad boys? I always feel like I’m going to chop my hand off. This is a really easy solution and it makes me much more likely to cook with healthy veggies.

In fact I use a lot of frozen vegetables. Whenever I buy fresh veggies I immediately chop them, transfer them to zip bags, and pop them in the freezer. This way I know there are no preservatives, and my veggies don’t go bad. I can’t tell you how many times I’ve thrown away perfectly good produce because we just can’t get to it fast enough.  I especially love doing this with onions and peppers. I love having these chopped and ready to go, to add a bit of flavour to tons of dishes. It really makes dinner time a cinch. This is also great for smoothie fruit. Currently my freezer is stocked with frozen strawberries, mangoes, pineapple, spinach, and blueberries all ready for a delicious smoothie.

So for this recipe I had one head of cauliflower and one bag of frozen butternut squash. This made for a super delicious really low calorie soup that i’m sure you’ll love! I had originally planned on adding some herbs and spices, but once I tasted the soup, the incredible vegetable flavours just spoke for themselves. I love when a recipe with so few ingredients tastes so amazing. You’ll find that it favors the taste and texture of potato soup, but without all the carbs! I think in the future I might try it with more squash, I love the orange color.

Here’s the best part: The whole pot was only 624 calories! This recipe serves 4, so that means only about 150 calories per bowl. I can’t wait for you to try it. It is definitely going to be a new favourite in our home.

Here’s what you need:

  • 1 medium (4″-5″) head of cauliflower, greenery  and stalks removed
  • 2 cups of butternut squash cubed
  • 5 cups of chicken stock. (I like the swanson cartons because they are always bogo at publix and I stock up… lol no pun intended. I wish I was fancy enough to make my own but I just don’t have that kind of time.)
  • 2 T butter or spread
  • 1 cup of half and half or milk (low fat milk will make this lower in calories but less creamy)
  • Salt & Pepper

Here’s what to do:

Start by boiling the cauliflower for about 8 minutes, add the butternut squash and boil for another 10 minutes. Drain and return to pot. Add the stock and with an emersion blender, blend until everything is smooth. Add the cream, s&p, and butter, then simmer for about 15 minutes. Do not boil.

Seriously, that’s it. This recipe is so easy, delicious and healthy. Go make it!

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7 thoughts on “Cauliflower and Butternut Squash Soup – Only 150 calories!

  1. Melissa

    This sounds yummy! Unfortunately, the closest Target is 45 minutes away so I’ll have to see if Kroger has frozen squash. Thanks for the recipe.

    1. Homemaker Chic Post author

      Melissa, You can always use a fresh squash. If you want to roast it you can do that by splitting the squash in half and laying it face down on a sheet pan. Roast at 350 for about 45 min. Scoop out the seeds and discard, then you can scoop the soft flesh of the squash right into your pot with the drained cauliflower.

  2. Sara

    Noelle this sounds soooo delicious! I don’t normally indulge in many soups during the summer, it’s more of a cold weather warmer-upper….but we might just have to have this for dinner one night this week!

  3. A Table in the Sun

    I used to hate soup when I was a kid, but I crave it now. It seems to treat my tummy kindly. I agree with you that butternut and cauliflower are great together, any season. And yes….I too feel as if I will chop off a few fingers when cutting skin off of butternuts. Yikes!

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  5. Chris

    I am so glad I found this page! I LOVE butternut squash, but often balk at the thought of the effort involved in preparing a fresh one. I had no idea they sold them pre-cooked and frozen. That’s mighty handy information. I do like your idea of roasting it to soften it as well. Thank you!!


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