Protein-packed butternut squash soup is a warm and creamy dish that’s perfect for any time of year. This soup combines the sweetness of butternut squash with the added protein from cottage cheese and beans, making it a healthy choice. It’s easy to prepare and offers a comforting taste that everyone can enjoy. You can sip it alone for a light meal or pair it with bread for something hearty. The flavors blend beautifully, and it creates a smooth texture that feels rich and satisfying. Whether you’re looking to warm up on a chilly evening or want a nutritious dish, this soup is a fantastic option.

Why You’ll Love This Protein-Packed Butternut Squash Soup

This protein-packed butternut squash soup is not only delicious but also nutritious. The cottage cheese boosts the protein content, which helps keep you full for longer. The natural sweetness of the squash, balanced with garlic and spices, creates a delightful flavor. Furthermore, it’s a simple recipe that requires minimal ingredients. You can easily customize it with other vegetables or spices to suit your taste. Plus, it’s an ideal dish for meal prep – you can make a big batch and enjoy it throughout the week.

How to Make Protein-Packed Butternut Squash Soup

Ingredients You’ll Need

• 1 cup full-fat small-curd cottage cheese (I always use Good Culture)
• 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (alternatively, use a mix of squash, carrots, and sweet potatoes)
• 2 tablespoons extra-virgin olive oil, divided, plus more for serving
• 1 1/2 teaspoons kosher salt, divided, plus more as needed
• Freshly-ground black pepper
• 1/2 bulb garlic (bottom half only)
• 4 sprigs fresh thyme, plus leaves for garnish
• 1 (15-ounce) can white beans, drained and rinsed
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground nutmeg
• Pinch cayenne pepper
• 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
• Toasted pepitas, for serving
• Crusty bread, for serving

Step-by-Step Directions

Heat the oven to 425°F. Place the cottage cheese on the counter to start warming up. Peel and seed the squash (and/or other root veggies) and cut them into 1-inch cubes. Move them to a large Dutch oven. Drizzle with 1 tablespoon of oil, sprinkle with 1 teaspoon of salt, and add pepper. Toss to coat.

Nestle the garlic half in the squash and scatter the thyme on top. Drizzle with the remaining 1 tablespoon oil. Roast, covered, until the squash is very tender, about 45 to 55 minutes.

When done, remove the pot from the oven and discard the thyme. Once cool, squeeze the garlic cloves into the pot. For an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth for your desired consistency.

For a stand blender: Transfer the squash and garlic to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Add 3 cups of broth and blend until smooth, adjusting the consistency as needed.

Place the Dutch oven over medium-low heat to warm it up. Taste and adjust seasoning with salt and pepper if needed. Ladle soup into bowls, garnish with toasted pepitas and thyme leaves, and drizzle with oil. Serve with crusty bread.

How to Serve Protein-Packed Butternut Squash Soup

You can serve this soup hot in bowls with a sprinkle of freshly ground black pepper. For extra flavor, drizzle some olive oil on top and add toasted pepitas. Pair it with crusty bread to soak up every last drop. This dish is perfect as a starter or a filling meal.

How to Store Protein-Packed Butternut Squash Soup

You can store leftover soup in an airtight container in the fridge for up to 4 days. If you want to keep it longer, freeze it in freezer-safe containers for up to 3 months. When ready to eat, thaw in the fridge overnight and reheat on the stove.

Tips for the Best Protein-Packed Butternut Squash Soup

Make sure to roast the squash until it is very tender for the best texture. Adding a pinch of cayenne gives it a nice kick, but you can adjust it based on your heat preference. To enhance the flavor, consider adding a pinch of cinnamon or ginger for warmth. For a vegan version, simply swap the cottage cheese for a plant-based alternative.

Recipe Variations

Feel free to play with the veggies! You can use carrots or sweet potatoes instead of, or in addition to, the squash. You can also add spinach or kale for extra nutrients. If you want more seasoning, try adding curry powder or smoked paprika for a different flavor profile.

Frequently Asked Questions (FAQs)

Can I use frozen butternut squash for this recipe?
Yes, frozen butternut squash works well. Just thaw it before using it in the recipe.

How can I make the soup thicker?
You can add less broth or use more white beans or cottage cheese to thicken it up.

Can I prepare this soup ahead of time?
Yes, you can make it in advance, store it in the fridge, and reheat it when you’re ready to serve.

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