Pumpkin Squash Soup

Published: Oct 11, 2016 · Modified: Sep 4, 2023 by Drizzle · This post may contain affiliate links · 61 Comments

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We all love a warm bowl of soup this time of year. To me, there is nothing better than going for a crisp chilly fall walk and then home to warm up with a good bowl of creamy soup. That just screams cozy comfort to me. I wanted to try out a butternut squash soup, but I wanted easy, as well as something a bit different than what was already out there. Enter this pumpkin squash soup that is absolutely creamy, low calorie, and low in Weight Watchers points.

It’s got a little kick at the end thanks to the addition of cayenne pepper, but that just adds to the overall warmth of this fall soup. It’s just one Weight Watchers point per cup which is far from what you can get at any restaurant. Serve it up with a fresh piece of my cornbread for a delicious low-point meal.

For more low point, but delicious soup recipes, check out this list of 27 Weight Watchers Soup Recipes.

Three reasons why you need to make this recipe!

It’s fall in a cup!

Cinnamon, nutmeg, and pumpkin come together in this creamy dish to form the perfect fall soup. You’ll be addicted to pumpkin squash soup from the start.

It’s got 5 grams of fiber per cup.

Pumpkin should be a super food with all of the nutrients it has. By combining butternut squash and pumpkin, you get a fiber rich soup that will keep you satisfied all night.

It’s vegan and vegetarian compliant.

If you need something yummy to whip up for a vegan or vegetarian guest, this pumpkin squash soup will please all - meat eaters and vegans alike.

Ingredients you need to make Pumpkin Squash Soup:

1 butternut squash, peeled and cubed
2 granny smith apples, peeled and diced
1 yellow onion diced
2 cups pumpkin puree
2 garlic cloves diced
3 cups vegetable broth
½ teaspoon cinnamon
⅛ teaspoon nutmeg
⅛ teaspoon cayenne pepper
¼ teaspoon dried basil
1 cup light coconut milk

How to make Pumpkin Squash Soup (step by step):

Place all of the ingredients except for the coconut milk into the crock pot.
Cook on high for 3-4 hours or low 7-8 hours. I like to cook mine according to my plan for the day. I cooked mine on high for 2.5 hours then turned it to low for 2 hours. So it’s really up to you and your schedule!
Using an immersion blender, or a regular blender, blend the soup until it is nice and creamy. Stir in coconut milk (do not blend it in) and let the soup warm for 15 minutes in a pot on the stove or in the crockpot. If the soup is too thick for your liking, feel free to add in a little more broth or water.

Makes 8 cups. Nutrition info for 1 cup: Calories 117, Fat 2 g, Saturated fat 1.2 g, Carbs 26 g, Fiber 5.5 g, Sugars 14 g, Sodium 232 mg, Protein 2 g.

WW Points

Butternut squash 0 points
Granny smith apples 0 points
Diced yellow onion 0 points
Pumpkin puree 0 points
Diced garlic cloves 0 points
Vegetable broth 0 points
Cinnamon 0 points
Nutmeg 0 points
Cayenne pepper 0 points
Dried basil 0 points
Light coconut milk 0 points

1 point per cup based on the WW app recipe creator.

If you’re using an older version of WW, check out these points below.

1 SP per serving, blue, green & purple

Different ways to change up this recipe:

The only points in this soup come from the coconut milk. It absolutely adds to the overall flavor, but you could attempt this with unsweetened almond milk in order to create a zero point version. I doubt it would be as creamy, but it’s worth a shot. Mixing in a bit of non-fat Greek yogurt along with the almond milk would help it stay creamy.
Top this dish with a bit of Swerve brown sugar! Since it’s just one point per cup, you probably of the points room to use real brown sugar if you prefer.
It’s not traditional, but you could bulk up this soup with some protein such as rotisserie chicken or chicken sausage. If you want to try this, stir in the chicken when you stir in the coconut milk at the end. Turkey sausage would work so well!
Bulk up this soup with cauliflower without changing the taste. You would just need to double the spices so that the flavor still comes through. You need to add more chicken broth as well, so this only works if you have a large crockpot.

Tips and Tricks for Making Pumpkin Squash Soup:

Leave out the cayenne if you’re afraid you won’t like the kick.
Store in a sealed container in the fridge for up to 5 days. If you know it’s going to be longer than that, I recommend freezing it. Pour 1 cup servings into individual Ziploc bags so you can pull out servings as needed. It makes the thawing out process much quicker too.
Sweet potato is a good replacement if you don’t have pumpkin. Just make sure to peel it first, then you can add it raw and chopped to the crockpot.

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