High Protein Butternut Squash Soup Recipe

Introduction

This High Protein Butternut Squash Soup is a comforting and nutritious dish perfect for cooler days. Roasting the squash enhances its natural sweetness, while cottage cheese adds a creamy texture and a protein boost. It’s a cozy bowl of flavor that’s easy to prepare and satisfying to enjoy.

Ingredients

• 1 large butternut squash (about 3-3.5 lbs), cut in half and seeds removed
• ½ tablespoon olive oil
• 3 garlic cloves, peeled
• 1 shallot, peeled
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried thyme (divided)
• 1 teaspoon rubbed sage (divided)
• 4 cups bone broth
• ¾ cup small curd cottage cheese
• ⅛ teaspoon cumin
• ¼ teaspoon ground nutmeg
• 1 tablespoon honey

Instructions

1. Step 1: Preheat the oven to 400 degrees F. Line a cookie sheet with aluminum foil for easy cleanup.
2. Step 2: Brush the cut sides of the butternut squash with ½ tablespoon olive oil. Sprinkle with a pinch of salt, pepper, ½ teaspoon thyme, and ½ teaspoon rubbed sage. Place the squash cut side down on the cookie sheet. Add the garlic cloves and shallot to the pan, drizzle with olive oil as well. Roast for 40–45 minutes, until the squash is soft. Set aside to cool.
3. Step 3: In a large soup pan, combine the bone broth, cumin, nutmeg, 1 teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon dried thyme, ½ teaspoon rubbed sage, and honey. Stir to mix.
4. Step 4: Remove the peel from the roasted butternut squash and cut the flesh into cubes. Add the cubed squash, roasted garlic, and shallot to the soup pan. Bring to a simmer and cook for 10 minutes, then remove from heat.
5. Step 5: Stir in the cottage cheese, then puree the soup until smooth using an immersion blender or a countertop blender in batches. Serve warm.

Tips & Variations

• For a vegan version, substitute bone broth with vegetable broth and omit the cottage cheese or replace it with silken tofu for creaminess.
• Adding a pinch of cayenne pepper will give the soup a subtle spicy kick.
• Use fresh thyme and sage instead of dried if available; reduce quantity slightly as fresh herbs are more potent.
• To make the soup thicker, reduce the amount of broth or simmer a bit longer before blending.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally. If the soup thickens after refrigeration, add a splash of broth or water when reheating to reach your desired consistency.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen butternut squash for this recipe?

Yes, frozen butternut squash works well if fresh is not available. Thaw and drain excess moisture before roasting or adding to the soup to avoid watering down the flavor.

Is bone broth necessary or can I use another broth?

You can substitute bone broth with vegetable or chicken broth depending on your preference. Bone broth adds richness and protein, but other broths will still produce a tasty soup.

High Protein Butternut Squash Soup Recipe

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★★★★★

5 from 61 reviews

This High Protein Butternut Squash Soup is a comforting, nutritious dish featuring roasted butternut squash blended with savory herbs, bone broth, and cottage cheese for an extra protein boost. The soup is creamy and flavorful with hints of thyme, sage, cumin, and nutmeg, making it perfect for a wholesome meal any time of year.

• Author: Natalie
• Prep Time: 15 minutes
• Cook Time: 55 minutes
• Total Time: 1 hour 10 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Roasted Butternut Squash and Aromatics

• 1 large butternut squash (about 3–3.5 lbs), halved and seeds removed
• ½ Tablespoon olive oil
• 3 garlic cloves, peeled
• 1 shallot, peeled
• Salt, pinch (for roasting)
• Black pepper, pinch (for roasting)
• ½ teaspoon dried thyme
• ½ teaspoon rubbed sage

Soup Base

• 4 cups bone broth
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ½ teaspoon rubbed sage
• 1/8 teaspoon cumin
• ¼ teaspoon ground nutmeg
• 1 Tablespoon honey

Finishing Ingredient

• ¾ cup small curd cottage cheese

Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C) and cover a cookie sheet with aluminum foil for easy cleanup.
2. Prepare and Roast Squash: Brush the cut sides of the butternut squash with ½ tablespoon olive oil and season with a pinch of salt, pepper, ½ teaspoon thyme, and ½ teaspoon rubbed sage. Place the squash cut side down on the foil-lined cookie sheet. Add the peeled garlic cloves and shallot to the pan, tossing them lightly in olive oil. Roast everything in the oven for 40-45 minutes, or until the squash is tender. Remove and set aside to cool.
3. Prepare Soup Base: In a large soup pan, combine the bone broth with 1/8 teaspoon cumin, ¼ teaspoon nutmeg, 1 teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon dried thyme, ½ teaspoon rubbed sage, and 1 tablespoon honey. Stir to mix the flavors.
4. Remove Squash and Add to Soup: Once cooled, peel the roasted butternut squash and cut it into cubes. Add the roasted squash, garlic, and shallot to the soup base. Bring the soup to a simmer over medium heat and cook for 10 minutes to allow the flavors to meld. Then remove the pan from heat.
5. Add Cottage Cheese and Puree: Stir in the small curd cottage cheese into the warm soup. Use an immersion blender directly in the pot, or carefully transfer the soup in batches to a blender to puree until smooth and creamy. Adjust seasoning if needed and serve warm.

Notes

• Roasting the squash cut side down helps it cook evenly and caramelizes the natural sugars for deeper flavor.
• Bone broth adds richness and additional protein, but vegetable broth can be substituted for a different dietary preference.
• Small curd cottage cheese blends smoothly and adds protein; use plain or low-fat versions depending on dietary goals.
• Use an immersion blender for easy blending without transferring hot soup, but a regular blender works as well if done in batches.
• This soup freezes well—store in airtight containers for up to 3 months.

Keywords: butternut squash soup, high protein soup, roasted squash soup, healthy soup, autumn recipes, cottage cheese soup, bone broth recipes