protein-packed butternut squash soup Recipe

If you’re looking for a cozy, comforting meal that also fuels your body with wholesome goodness, this protein-packed butternut squash soup is an absolute winner. It’s silky smooth yet hearty, combining the natural sweetness of roasted squash with creamy cottage cheese and white beans for an unexpected protein boost. Every spoonful feels like a warm hug on a chilly day, making it perfect for lunch, dinner, or anytime you crave something nutritious and satisfying without fuss.

Ingredients You’ll Need

This soup comes together from a handful of simple, thoughtfully chosen ingredients, each playing a crucial role. From the velvety butternut squash to the protein-rich cottage cheese and beans, every element adds depth, texture, and flavor that transforms the soup into a masterpiece.

• Full-fat small-curd cottage cheese: Adds creaminess and a subtle tang, while packing in protein for a nourishing bowl.
• Butternut squash: The star ingredient that brings a naturally sweet, buttery flavor and beautiful orange hue to the soup.
• Extra-virgin olive oil: Used both for roasting and finishing, it enriches the soup with fruity, grassy notes and smooth texture.
• Kosher salt: Enhances all the natural flavors without overpowering, with just the right balance.
• Freshly-ground black pepper: Adds mild heat and complexity, waking up the palate.
• Garlic (half bulb): Roasted to mellow tenderness, it deepens the savory background beautifully.
• Fresh thyme sprigs and leaves: Infuse subtle herbal brightness and make a pretty garnish too.
• White beans: Boost protein and add creaminess, making this soup especially filling.
• Pure maple syrup: Just a touch for balancing earthiness with a warm hint of sweetness.
• Ground nutmeg: Sprinkles in cozy undertones that pair perfectly with the squash.
• Cayenne pepper: Offers a gentle kick to elevate the overall flavor profile.
• Low-sodium vegetable broth: The comforting liquid base that ties everything together.
• Toasted pepitas: For extra crunch and a nutty contrast at the end.
• Crusty bread: Ideal for dunking and soaking up every precious drop of this protein-packed butternut squash soup.

How to Make protein-packed butternut squash soup

Step 1: Prep and Roast the Squash

Start by heating your oven to 425°F and letting the cottage cheese reach room temperature for a smoother blend later. Peel, seed, and chop the butternut squash into 1-inch cubes. Toss these cubes in half the olive oil, seasoning with kosher salt and freshly ground pepper. Nestle in the bottom half of the garlic bulb and scatter thyme sprigs on top before drizzling the remaining oil over everything. Cover and roast in the oven for 45 to 55 minutes until the squash is meltingly tender and aromatic.

Step 2: Blend the Soup Base

Once roasted and cooled enough to handle, discard the thyme sprigs and squeeze the sweet roasted garlic cloves into the pot. Add the drained white beans, cottage cheese, maple syrup, nutmeg, and cayenne pepper. Pour in 3 cups of the vegetable broth. Use an immersion blender directly in the pot or transfer everything carefully to a stand blender. Blend until luxuriously smooth, adding the remaining broth to reach your ideal soup consistency.

Step 3: Warm and Season

Return the blended soup to medium-low heat to gently warm through. Taste and adjust the seasoning with more salt and pepper if needed. This step lets the flavors meld and the soup develop that rich, satisfying character we love in protein-packed butternut squash soup.

How to Serve protein-packed butternut squash soup

Garnishes

Brighten up your bowl with a scattering of toasted pepitas for a delightful crunch and subtle nuttiness that contrasts the creamy texture. Fresh thyme leaves add a pop of green and fresh herbal aroma, while a drizzle of olive oil on top enhances silkiness and brings everything together beautifully.

Side Dishes

Nothing pairs better with this soup than crusty, rustic bread, perfect for soaking up its flavors. A simple mixed greens salad with a light vinaigrette can also balance the richness and add a refreshing crunch for your meal.

Creative Ways to Present

Serve the soup in warm, shallow bowls or even hollowed-out mini pumpkins for a festive touch. You could swirl in a spoonful of pesto or sprinkle on some crispy sage leaves to add a personal twist that wows guests and family alike when enjoying this protein-packed butternut squash soup.

Make Ahead and Storage

Storing Leftovers

This soup keeps beautifully in the refrigerator for up to 4 days. Store it in an airtight container to preserve freshness and maintain those vibrant flavors that make protein-packed butternut squash soup so crave-worthy.

Freezing

Feel free to freeze any leftovers in portioned containers for up to 3 months. Freeze the soup completely cooled and leave some headspace for expansion. When thawed, it reheats wonderfully without losing the creamy, protein-rich quality.

Reheating

Reheat gently on the stove over medium-low heat, stirring occasionally, until warmed through. If the soup has thickened, just add a splash of vegetable broth or water to loosen the texture back to that perfect creamy consistency you love in protein-packed butternut squash soup.

FAQs

Can I use other beans instead of white beans?

Absolutely! Cannellini or great northern beans work great for texture and flavor, but you can try chickpeas for a slightly different taste. Just be sure to use cooked and drained beans to maintain the smooth soup consistency.

Is this soup suitable for a vegan diet?

This particular recipe relies on cottage cheese for its creamy, protein-rich base, so it’s not vegan. However, you can swap in a plant-based yogurt or a creamy cashew blend to keep it dairy-free, though it may alter the protein content.

How spicy is the soup with cayenne pepper?

The cayenne pepper is added in a small pinch, just enough to spark a gentle warmth without overpowering the natural sweetness of the squash. You can adjust this to your taste by using less or skipping it entirely.

Can I prepare the soup without an immersion or stand blender?

While blending is key for that silky texture, if you don’t have a blender, you could mash the roasted squash and beans thoroughly with a potato masher for a thicker, more rustic soup. It won’t be as smooth but will still taste delicious.

What’s the best way to peel and cut butternut squash?

Use a sharp chef’s knife and a sturdy peeler. Start by slicing off both ends, then peel the skin from top to bottom. Halve the squash lengthwise and scoop out the seeds before chopping into 1-inch cubes for even roasting.

Final Thoughts

You really can’t go wrong with this protein-packed butternut squash soup as a go-to for cozy, wholesome meals. It’s so much more than just squash soup—it’s creamy, filling, and vibrant, with layers of flavor that embrace you with every spoonful. I encourage you to try making it yourself, and savor the way it brings warmth and nourishment right to your table.

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