There’s something magical about the first chilly evening of fall when I pull out my favorite soup pot. This Protein Butternut Squash Soup has become our family’s go-to comfort food – the kind that makes everyone gather in the kitchen, sniffing the air as the sweet squash roasts. What I love most? It’s secretly packed with protein (thank you, cottage cheese and bone broth!) but still feels indulgent with its velvety texture. On busy weeknights, I’ll even cheat with pre-cut squash – no one will know! The best part? It comes together with just a blender and a few simple ingredients that probably already live in your pantry.
Table of Contents
Table of Contents
Why You’ll Love This Protein Butternut Squash Soup
This isn’t just another fall soup—it’s a creamy, protein-packed hug in a bowl! Here’s why it’s become my cold-weather obsession:
- Sneaky protein boost: Cottage cheese and bone broth make it as filling as a meal (15g protein per serving!) without that “health food” taste
- Weeknight magic: Uses mostly pantry staples and pre-cut squash for minimal prep—roast or boil depending on your schedule
- Velvety texture: Blends into silky perfection (no need for heavy cream!) thanks to the natural starch in roasted squash
- Fall flavor bomb: The roasted squash and warm spices taste like your favorite cozy sweater feels
- Meal prep hero: Tastes even better the next day and freezes like a dream for healthy fall dinners on demand
Ingredients for Protein Butternut Squash Soup
Grab these simple ingredients for the creamiest, most satisfying soup you’ll make this season. I promise, every single one plays a special role – especially that sneaky cottage cheese!
- 1 large butternut squash (about 3 lbs) – peeled, seeded, and cubed (or 2 bags pre-cut squash when I’m feeling lazy)
- 1 tbsp olive oil – for roasting that squash to caramelized perfection
- 1 medium onion – chopped (or a shallot if I’m feeling fancy)
- 3 cloves garlic – peeled (because everything’s better with garlic)
- 4 cups chicken bone broth – my protein-packed secret weapon
- 1 cup cottage cheese – packed (full fat for maximum creaminess, but low-fat works too)
- Seasonings: ½ tsp each of dried thyme and sage, ¼ tsp nutmeg (trust me on this), plus salt & pepper to taste
- 1 tbsp maple syrup or honey – optional, but balances the flavors beautifully
- Pumpkin seeds or crispy chickpeas – for that essential crunchy topping
See? Nothing weird or hard-to-find. Just real ingredients that do big things when blended together!
How to Make Protein Butternut Squash Soup
Okay, let’s make some magic happen! This soup comes together so easily, but there are a few tricks I’ve learned over the years to make it absolutely perfect every time. Follow these steps, and you’ll be slurping up creamy, protein-packed goodness in no time.
- Preheat your oven to 400°F (200°C) if you’re roasting the veggies. Trust me, roasting brings out the squash’s natural sweetness like nothing else! Toss the cubed squash, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Spread them out in a single layer – crowding leads to steaming, not caramelizing.
- Roast for 35-45 minutes, giving everything a stir halfway. You’ll know it’s ready when the squash is fork-tender with those beautiful golden-brown edges. That caramelization equals FLAVOR, my friends! (Short on time? See my sauté/boil shortcut below.)
- Transfer the roasted veggies to your blender (a high-speed one works best). Add the bone broth, cottage cheese, thyme, sage, nutmeg, and that optional but oh-so-worth-it maple syrup. The cottage cheese might look odd now, but just wait – it’s about to transform into silky wonder!
- Blend on high until completely smooth. If your blender’s small, work in batches – an overflowing blender is a sad blender. (No fancy blender? An immersion blender directly in your pot works too!)
- Pour back into a pot and warm gently over medium heat. Here’s the key: don’t let it boil hard after adding cottage cheese or it might get grainy. Just heat until steaming – about 5 minutes.
- Ladle into bowls and top with pumpkin seeds for that satisfying crunch. Then try not to drink it straight from the bowl – no judgments if you do!
Roasting the Vegetables
This step makes all the difference! Roasting at 400°F caramelizes the squash’s natural sugars – that’s where the deep, almost nutty flavor comes from. The edges should get slightly crispy while the centers turn meltingly soft. If you’re really pressed for time, you can sauté the onion and garlic, then add raw squash with broth and simmer until tender (about 15 mins). It’ll still taste good, but roasting? That’s next-level. If you enjoy other squash recipes, check out this orzo with roasted butternut squash.
Blending for Creaminess
Here’s where the magic happens! A high-speed blender gives that velvety, restaurant-quality texture. Blend in batches if needed – overfilling leads to lumpy soup tragedies. No high-speed blender? An immersion blender works too – just blend directly in the pot until completely smooth. Either way, blend longer than you think; those few extra seconds make it luxuriously silky.
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Creamy Protein Butternut Squash Soup – 15g Protein Boost
A creamy and protein-packed butternut squash soup perfect for healthy fall dinners.
- Total Time: 60 mins
- Yield: 4 servings 1x
Ingredients
- 1 large butternut squash (about 3 lbs), peeled, seeded, and cubed (or 2 bags pre-cut squash)
- 1 tbsp olive oil
- 1 medium onion (or shallot), chopped
- 3 cloves garlic, peeled
- 4 cups Chicken Bone Broth
- 1 cup Cottage Cheese (full fat or low fat)
- Seasonings: ½ tsp dried thyme, ½ tsp dried sage, ¼ tsp ground nutmeg, salt & pepper to taste
- Optional Sweetener: 1 tbsp maple syrup or honey
- Toppings: Pumpkin seeds (pepitas) or crispy chickpeas for crunch
Instructions
- Preheat oven to 400°F (200°C). Toss the cubed squash, onion, and garlic cloves with olive oil, salt, and pepper. Spread on a baking sheet and roast for 35–45 minutes until the squash is fork-tender and slightly caramelized.
- Alternatively, sauté onion and garlic in a large pot, add raw cubed squash and broth, and boil until tender (approx 15 mins). Roasting yields better flavor; boiling is faster.
- Transfer the roasted vegetables into a high-speed blender. Add the bone broth, cottage cheese, thyme, sage, nutmeg, and maple syrup.
- Blend on high until completely smooth and creamy. (If using a standard blender, do this in two batches to avoid overflow. If using an immersion blender, put everything in a pot and blend).
- Pour the soup back into a pot and warm over medium heat. Do not let it boil vigorously once the cottage cheese is added, just heat until steaming.
- Ladle into bowls and top with pumpkin seeds for extra texture.
Notes
- Roasting the squash enhances the flavor.
- Cottage cheese adds creaminess and protein.
- Bone broth increases protein content.
- Top with pumpkin seeds or crispy chickpeas for crunch.
- Prep Time: 15 mins
- Cook Time: 45 mins
- Category: Soup
- Method: Roasting/Blending
- Cuisine: American
- Diet: Low Fat
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 8g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 20mg
Tips for the Best Protein Butternut Squash Soup
After making this soup more times than I can count, here are my can’t-live-without tricks for absolute perfection:
- Roast for richness: That extra 5 minutes of roasting caramelizes the squash’s edges, adding incredible depth – don’t rush it!
- Season in layers: Taste after blending, then adjust. Sometimes it needs an extra pinch of salt or squeeze of honey to sing.
- Texture is key: Always top with something crunchy. Pepitas are my favorite, but crispy chickpeas or even crumbled bacon add that perfect contrast.
- Blend patiently: Let your blender run a full minute – those last 15 seconds make it ultra-silky.
- Keep it gentle: Never boil after adding cottage cheese – a gentle simmer keeps the texture dreamy.
Follow these, and you’ll have a soup that tastes like it took hours (when really, it’s shockingly simple!).
Ingredient Substitutions & Notes
Life happens, and sometimes you need to improvise! Here are my tried-and-true swaps that still keep this soup delicious:
- No cottage cheese? Greek yogurt works beautifully (same protein boost!), or for vegan, try silken tofu – you’ll lose some tang but keep the creaminess. If you love cottage cheese in other recipes, check out this fajita chicken cottage cheese bake.
- Out of bone broth? Veggie broth works fine, though the soup will be lighter. I sometimes add a spoon of miso paste for that umami kick.
- Squash alternatives: Sweet potatoes make a great stand-in (roast them same way!), though the flavor will be sweeter.
- Allergy alert: For nut-free, skip the pepitas and top with roasted sunflower seeds instead.
Remember: every swap changes the flavor slightly – taste and adjust seasonings as you go!
Serving & Storing Protein Butternut Squash Soup
This soup practically begs to be served with something crunchy! My family loves it with warm crusty bread for dipping (sourdough is our favorite) or a crisp apple-walnut salad on the side. For lunches, I’ll pack it in thermoses with a little container of pepitas to sprinkle on top – the kids think it’s fancy restaurant food!
Leftovers keep beautifully in the fridge for 3-4 days. Just store in airtight containers (I use mason jars because they stack nicely). When reheating, go low and slow – gentle heat prevents the cottage cheese from curdling. Stir frequently and stop when it’s just steaming. Frozen? Absolutely! Skip the toppings, freeze in portions, and thaw overnight in the fridge before reheating.
Protein Butternut Squash Soup FAQs
I get asked about this soup all the time! Here are the questions that pop up most often – with all the answers I’ve discovered through my own trial and error:
Can I freeze this soup?
Absolutely! Just leave off any toppings first. Freeze in portion-sized containers (I love using quart-sized freezer bags laid flat). Thaw overnight in the fridge, then reheat gently on the stove – it’ll taste just as creamy!
How do I make this vegan?
Easy swaps! Use veggie broth instead of bone broth, and swap the cottage cheese for silken tofu or coconut yogurt. The flavor changes slightly – I’ll often add a squeeze of lemon juice to brighten it up.
Why does it taste bitter sometimes?
Ah, that usually means the squash wasn’t quite ripe! Always pick squash that feels heavy for its size with dull (not shiny) skin. A drizzle of honey or maple syrup can rescue a slightly bitter batch.
Can I use frozen butternut squash?
You bet! Thaw it first and pat dry – frozen squash holds more water. You might need to blend a bit longer to get that ultra-smooth texture we love.
Help! My soup is too thick.
No worries – just whisk in more broth or even a splash of milk until it’s your perfect consistency. Remember, it thickens as it cools too!
Nutrition Information
Here’s what you’re getting in each cozy bowl (estimates vary slightly based on your specific ingredients):
- 250 calories – warm comfort without the guilt
- 15g protein – thanks to that powerhouse combo of cottage cheese and bone broth
- 30g carbs – mostly from the squash’s natural sweetness
- 5g fiber – keeping you full and happy
It’s the kind of meal that fills you up without weighing you down – my favorite kind of math!
Share Your Thoughts
Did this soup become your new fall favorite too? I’d love to hear how it turned out! Drop a comment below or tag me on Instagram with your cozy creations. You can also follow along for more recipe updates on Facebook!
