This Easy High Protein Butternut Squash Soup transforms the humble butternut squash into a luxuriously creamy, protein-packed comfort food. The roasted butternut squash creates a naturally sweet base, while the addition of cottage cheese boosts the protein content significantly, making this soup both satisfying and nutritious. Perfect for chilly evenings, this soup balances earthy flavors with subtle spices for a wholesome meal that’s as fulfilling as it is delicious.

Why You’ll Love This Recipe

• Protein-Packed: The addition of cottage cheese creates a high-protein soup that keeps you satisfied longer than traditional butternut squash recipes
• Simple Ingredients: Uses easy-to-find, wholesome ingredients that combine for maximum flavor
• Meal-Prep Friendly: Excellent for batch cooking and freezes beautifully for future meals
• Naturally Gluten-Free: Perfect for those with gluten sensitivities or anyone looking for a clean-eating option
• Versatile: Works as an elegant starter, hearty lunch, or light dinner with simple modifications

Ingredients

• Butternut Squash: Choose a large, heavy squash with firm, matte skin free of blemishes, which indicates peak ripeness and flavor.
• Olive Oil: Use a good quality extra virgin olive oil for the best flavor, though any olive oil will work.
• Garlic Cloves: Fresh cloves provide the best flavor, but pre-minced garlic can be substituted in a pinch.
• Shallot: Provides a milder, sweeter flavor than onions; a small yellow onion can be substituted if shallots aren’t available.
• Bone Broth: Adds depth and nutrition; vegetable or chicken broth can be used as alternatives.
• Cottage Cheese: Small curd works best for smooth blending; for a dairy-free version, consider silken tofu or coconut cream.
• Dried Herbs: Thyme and rubbed sage create the perfect fall flavor profile; fresh herbs can be used at triple the quantity.
• Spices: Cumin, nutmeg, salt, and pepper build complexity; adjust quantities to suit your taste preferences.
• Honey: Enhances the natural sweetness of the squash; maple syrup makes an excellent vegan alternative.

Variations

Vegan Protein Boost

Replace the bone broth with vegetable broth and swap cottage cheese for silken tofu or white beans. Add a tablespoon of nutritional yeast for a subtle cheesy flavor and additional protein. Substitute maple syrup for honey to keep it completely plant-based.

Curry-Spiced Squash Soup

Transform the flavor profile by adding 1-2 teaspoons of curry powder, a pinch of cinnamon, and a dash of cayenne pepper. Replace the thyme and sage with fresh ginger and a squeeze of lime juice. Top with toasted coconut flakes and cilantro for a South Asian-inspired variation.

Roasted Apple Butternut Bisque

Add a sweet dimension by roasting an apple alongside the butternut squash. Incorporate 1/4 teaspoon of cinnamon and a pinch of cloves to the spice blend. Finish with a swirl of cream and toasted pumpkin seeds for a festive fall soup perfect for special occasions.

How to Make the Recipe

Step 1: Roast the Butternut Squash and Aromatics

Begin by preheating your oven to 400°F and lining a baking sheet with aluminum foil for easy cleanup. Slice your butternut squash in half lengthwise and scoop out the seeds. Brush the cut sides with olive oil and season with salt, pepper, thyme, and sage. Place the squash halves cut-side down on the prepared baking sheet. Add the garlic cloves and shallot to the pan, drizzling them lightly with olive oil. Roast everything for 40-45 minutes until the squash flesh is fork-tender and slightly caramelized at the edges, which develops a deeper flavor profile.

Step 2: Create the Flavored Broth Base

While the vegetables are roasting, prepare your soup base in a large pot. Combine the bone broth with cumin, nutmeg, remaining salt, pepper, thyme, and sage. Add the honey and whisk everything together to ensure the spices are evenly distributed throughout the liquid. Bringing these flavors together early allows them to meld beautifully while waiting for the roasted components.

Step 3: Combine and Simmer

Once your squash is cool enough to handle, scoop the flesh from the skin and add it to the seasoned broth along with the roasted garlic and shallot. Bring the mixture to a gentle simmer and let it cook for about 10 minutes. This brief cooking period allows the roasted flavors to infuse into the broth and softens any remaining firm bits of squash, ensuring a silky-smooth final texture once blended.

Step 4: Add Protein and Blend

Remove the pot from heat and add the cottage cheese to the warm (not boiling) soup. Using an immersion blender, carefully purée the mixture until completely smooth with no visible lumps. Alternatively, work in batches to blend the soup in a traditional blender, being careful when handling hot liquid. The cottage cheese will incorporate seamlessly, creating a luxuriously creamy texture while significantly boosting the protein content of your soup.

Tips for Making the Recipe

• Squash Selection: Choose a butternut squash that feels heavy for its size with a matte (not shiny) skin for the best flavor and texture.
• Roasting Position: Always place the squash cut-side down to allow caramelization and prevent the flesh from drying out during roasting.
• Temperature Management: Let the soup cool slightly before adding cottage cheese and blending to prevent curdling and splashing.
• Blending Technique: If using a traditional blender, fill it only halfway with hot soup and place a kitchen towel over the lid to prevent pressure buildup.
• Seasoning Adjustment: Always taste before serving and adjust seasonings as needed – the sweetness of squash can vary greatly.
• Thickness Control: If the soup is too thick after blending, add warm broth a little at a time until reaching your desired consistency.

How to Serve

Serve this protein-rich butternut squash soup in warmed bowls to maintain its temperature longer. For a complete meal, pair it with a rustic whole grain bread or a simple side salad with a vinaigrette dressing. Enhance the presentation and flavor with thoughtful garnishes like a swirl of Greek yogurt, a sprinkle of toasted pumpkin seeds, crispy sage leaves, or a drizzle of high-quality olive oil. For dinner parties, serve in small cups as an elegant appetizer or in hollowed-out mini pumpkins for a festive fall presentation.

Make Ahead

This butternut squash soup is perfect for meal prepping and actually improves in flavor after a day in the refrigerator. You can prepare the entire soup up to 3 days ahead and store it in an airtight container in the refrigerator. For longer storage, freeze individual portions in freezer-safe containers, leaving about an inch of headspace for expansion, for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop over medium-low heat, stirring occasionally. If the soup separates slightly after freezing, simply blend it again before serving for a perfectly creamy consistency.

FAQs

Can I use pre-cut butternut squash to save time?

Yes, pre-cut butternut squash cubes can save significant prep time. Toss them with olive oil and the same seasonings, then roast on a lined baking sheet for about 25-30 minutes (less time than halved squash) until caramelized and tender. The flavor might be slightly less intense than roasting a whole squash, but the convenience often outweighs this minor difference.

How can I make this recipe dairy-free?

For a dairy-free version, replace the cottage cheese with silken tofu, cashew cream, or a can of white beans (drained and rinsed). Each alternative will provide a creamy texture while maintaining a good protein content. You may need to adjust seasonings slightly as dairy adds a subtle flavor dimension.

Can I use an instant pot or slow cooker instead of roasting?

Yes, though you’ll miss some of the caramelized flavor from roasting. For Instant Pot: cube the squash, add all ingredients except cottage cheese, and cook on high pressure for 8 minutes with natural release. For slow cooker: combine all ingredients except cottage cheese and cook on low for 6-7 hours. In both cases, add the cottage cheese before blending.

What’s the best way to safely blend hot soup?

The safest approach is using an immersion blender directly in the pot. If using a standard blender, cool the soup slightly, blend in batches filling only halfway, remove the center cap from the lid and cover with a kitchen towel to allow steam to escape, and start on the lowest setting, gradually increasing speed.

Conclusion

This Easy High Protein Butternut Squash Soup elevates a classic fall favorite with thoughtful protein additions and perfectly balanced flavors. By roasting the butternut squash, you develop deep, caramelized notes that form the foundation of this exceptional soup. The addition of cottage cheese creates a silky texture while significantly boosting the protein content, making this not just a delicious starter but a satisfying meal in itself. Whether you’re looking for a nutritious lunch option, a crowd-pleasing dinner party starter, or a comforting meal on a chilly evening, this versatile soup delivers exceptional flavor while nourishing your body. Give it a try—it might just become your new seasonal favorite!

Print