High Protein Butternut Squash Soup Recipe
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.
- 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
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
- Preheat Oven: Preheat your oven to 400°F (200°C) and cover a cookie sheet with aluminum foil for easy cleanup.
- 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.
- 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.
- 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.
- 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
