Healthy Soup Recipes

Butternut Squash Noodle Soup for a Satisfying Low Calorie Meal

By Evelyn

Buying a spiralizer is easily one of the best decisions I’ve ever made. Being able to slice my favorite vegetables into tasty veggie noodles has expanded my healthy meal making options in a big way. You can use veggies like zucchini, sweet potatoes, and butternut squash to make fantastic low carb noodle alternatives. Today I’ll be sharing a recipe that will show you how to make a butternut squash noodle soup. Considering what a low calorie option this soup is, it still makes for an incredibly satisfying meal that’s guaranteed to please. A little bit of everything goes into this yummy soup – veggies and veggie noodles, black beans, herbs, spices, bone broth, and your choice of ground chicken or turkey.

Butternut Squash Noodle Soup for a Satisfying Low Calorie Mea

Low Carb Butternut Squash Noodles Are the Best Noodles

If there’s one thing that this soup has in spades, it’s nutritional value. It all starts with heating up some olive oil in either a Dutch oven or a large pot. Olive oil is my top pick when it comes to cooking oils, as not only is it a great source of monounsaturated fatty acids, but studies have even found that it can help protect you against diseases like cancer, type 2 diabetes, and heart disease. (1)

Butternut Squash Noodles

Butternut Squash Noodles

Once the olive oil has been heated up, add in the onion first, cook for a few minutes, and then add in your garlic cloves. If you’ve checked out some of our other soup recipes, then the use of garlic and onion should come as no surprise. They’re two of my favorite things to cook with because of the immense flavor they provide to soups and the fact they’re full of beneficial health properties.

Butternut Squash Noodles

You can then add in your choice of either ground chicken or turkey. Whatever meat you decide on, cook it until it’s no longer pink. Next, you can load up on all of the ingredients that will be making this soup taste out of this world good – the bell peppers, tomato paste, fire-roasted tomatoes, chili powder, cumin, cinnamon, oregano, coriander, and chicken bone broth. Each one of these ingredients adds to the recipe in a big, big way. The bell peppers, tomato paste, and fire-roasted tomatoes all provide a solid amount of vitamin C to the soup, while the spices and herbs are packed full of potent antioxidant and anti-inflammatory properties that help prevent diseases like cancer. (2) Last but not least, the bone broth is a great source of collagen that can help alleviate joint pain and strengthen your immune system.

Bring the soup to a simmer and leave it covered for about 20 minutes. Once the 20 minutes is up, add in one can of black beans (that have been rinsed well and drained) and two cups of spiralized butternut squash noodles. If you don’t already own a spiralizer, the Spiralizer Ultimate 7-Blade Vegetable Slicer is an easy recommendation to make. It’s incredibly affordable, super easy to use, and it works perfectly for making everything from butternut squash noodles to zucchini noodles. You can buy one online by clicking here.

Butternut Squash Noodles

Butternut Squash Noodles

Leave the soup to simmer for a final 10 minutes and then season with a bit of salt and pepper. When you’re ready to serve the soup, garnish it with some chopped parsley for added flavoring. Parsley makes a great finishing touch while also adding in even more disease-fighting antioxidants and polyphenols. (3)


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Butternut Squash Noodles

Butternut Squash Noodle Soup for a Satisfying Low Calorie Meal



  • 2 tbsp olive oil
  • 1 small onion, diced
  • 4 garlic cloves, minced
  • 1 tbsp chili powder
  • ½ tsp ground cumin
  • ¼ tsp ground cinnamon
  • 2 tsp dried oregano
  • 1 tsp ground coriander
  • 1 pound ground chicken or turkey
  • 3 tbsp tomato paste
  • 2 green bell peppers, seeded and chopped
  • 2 cans (14.5 oz each) fire-roasted tomatoes, with juices
  • 4 cups chicken bone broth or stock
  • 1 (14 oz) can black beans, rinsed well and drained
  • 2 cups spiralized butternut squash
  • salt and freshly ground black pepper to taste
  • chopped parsley for garnish (optional)


  1. In a large heavy pot or Dutch oven, heat the olive oil over medium heat.
  2. Add the onion and cook for 3-5 minutes or until softened and translucent. 
  3. Add the garlic and cook for 30 seconds.
  4. Add the ground chicken or turkey and cook until no longer pink, stirring to break up into small pieces.
  5. Add the bell peppers, tomato paste, fire-roasted tomatoes, chili powder, cumin, cinnamon, oregano, coriander, bone broth and stir to combine. 
  6. Bring the soup to a simmer and simmer covered for 20 minutes.
  7. Add the black beans and spiralized butternut squash and simmer for 5-10 minutes or until butternut squash noodles are tender.
  8. Season to taste with salt and black pepper.
  9. Serve warm, garnished with chopped parsley. 


  • Serving Size: 1
  • Calories: 304
  • Carbohydrates: 34.1g
  • Fat: 7.3g
  • Sugar: 10g
  • Protein: 23.1g
  • Fiber: 10.9g

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