Story & Introduction
A high protein butternut squash soup is exactly what you need when you’re craving something cozy, nourishing, and satisfying. Regular butternut squash soup is delicious, but it can sometimes feel too light on its own. By adding protein-rich ingredients like cottage cheese, bone broth, or even lentils, this recipe becomes a hearty and filling meal that works for both busy weeknights and festive fall gatherings.
The first time I made this version, it was after a chilly October walk. I wanted the comfort of a classic butternut squash soup recipe but also something that would keep me full for longer. By blending roasted squash with creamy cottage cheese and simmering everything in protein-packed bone broth, I created a soup that was not only silky smooth but also surprisingly satisfying. It’s quickly become one of my favorite fall staples.
What makes this protein-packed soup stand out is its balance of flavors. Roasted squash and garlic bring sweetness, while thyme, sage, and nutmeg add warmth. Cottage cheese creates a velvety texture without needing heavy cream, and bone broth boosts both protein and depth of flavor. You can even make it plant-based by swapping in lentils or chickpeas for the same creamy, high protein boost.
This isn’t just a comforting fall soup; it’s versatile enough for many occasions. Serve it as a light yet filling meal prep option, enjoy it after a workout for recovery, or present it as a refined starter at your Thanksgiving dinner. And if you’re building a seasonal menu, it pairs beautifully with a Halloween Lunchbox Charcuterie Board for a fun and nourishing fall spread.
With just a handful of wholesome ingredients and some clever protein additions, this high protein butternut squash soup is proof that healthy comfort food can be both satisfying and festive.
Table of Contents
Why You’ll Love This High Protein Butternut Squash Soup
If you’ve ever made a classic butternut squash soup recipe, you already know how cozy and comforting it can be. But this high protein butternut squash soup takes things to the next level. Here’s why you’ll want to make it on repeat this season:
- Protein-Packed & Filling: Thanks to cottage cheese and bone broth, this isn’t just a light soup—it’s a protein-packed soup that actually keeps you full.
- Creamy Without Heavy Cream: The cottage cheese blends perfectly into the soup, giving it that silky texture without needing a lot of dairy.
- Healthy & Nourishing: Butternut squash itself is naturally low in fat and packed with vitamin A, C, and fiber—according to the Cleveland Clinic, it’s one of the healthiest fall vegetables you can add to your diet
- Flexible & Adaptable: Make it vegetarian with vegetable broth and Greek yogurt, or vegan by swapping in lentils and chickpeas.
- Seasonal & Festive: It works as a cozy weeknight dinner, a post-workout meal, or even a Thanksgiving starter.
- Meal Prep Friendly: This soup reheats beautifully and freezes well, making it an ideal recipe for prepping ahead.
This is the kind of protein-rich fall recipe that proves healthy eating doesn’t have to mean giving up comfort food. Each bowl is creamy, flavorful, and nourishing enough to be a full meal on its own.
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High Protein Butternut Squash Soup
- Total Time: 55 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
This high protein butternut squash soup is creamy, cozy, and nourishing. Made with roasted squash, cottage cheese, and bone broth, it’s a protein-packed fall recipe that works for meal prep, weeknight dinners, or even as a festive holiday starter.
Ingredients
- 1 large butternut squash (3–3.5 lbs), halved and seeded
- ½ tbsp olive oil
- 3 garlic cloves, peeled
- 1 shallot, peeled
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp dried thyme, divided
- 1 tsp rubbed sage, divided
- 4 cups bone broth (or vegetable broth for vegetarian)
- ¾ cup small-curd cottage cheese
- ⅛ tsp cumin
- ¼ tsp ground nutmeg
- 1 tbsp honey
Instructions
- Preheat oven to 400°F. Roast butternut squash halves face down with garlic and shallot for 40–45 minutes, until fork-tender.
- In a large pot, add bone broth, cumin, nutmeg, salt, pepper, thyme, sage, and honey.
- Scoop roasted squash from skin and add to the pot with garlic and shallot. Simmer 10 minutes.
- Add cottage cheese, then blend with immersion blender until smooth. Adjust seasoning to taste.
- Garnish with Greek yogurt, pumpkin seeds, or roasted chickpeas. Serve hot.
Notes
- For a vegan version, use vegetable broth and replace cottage cheese with silken tofu or blended lentils.
- Make sure squash is fork-tender before blending for a creamy texture.
- Store in fridge 3–5 days or freeze up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Roasting + Blending
- Cuisine: American, Fall
Nutrition
- Serving Size: per serving
- Calories: 132 kcal
- Sugar: 7 g
- Sodium: 536 mg
- Fat: 3 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 10 g
Ingredients Breakdown
The beauty of this high protein butternut squash soup is that it uses simple ingredients, but with a few smart additions, it becomes a protein-packed dish that’s creamy, filling, and nourishing. Here’s what you’ll need and how you can adapt it to your preferences:
| Ingredient | Protein & Flavor Role | Substitutions |
|---|---|---|
| Butternut squash | Sweet, nutty base rich in fiber and vitamin A | Pumpkin, acorn squash, or kabocha squash |
| Olive oil | Helps caramelize and roast | Avocado oil, ghee, or butter |
| Garlic & shallot | Aromatics that deepen flavor | Onion, leek, or roasted shallot powder |
| Bone broth | Major protein boost + savory richness | Vegetable broth or chicken broth; vegan protein broth for plant-based |
| Cottage cheese | Adds creaminess + high protein content | Greek yogurt, silken tofu, or ricotta cheese |
| Thyme & sage | Earthy fall herbs that balance sweetness | Rosemary, marjoram, or Italian herb blend |
| Nutmeg & cumin | Warm spices that round out flavor | Cinnamon, ginger, or smoked paprika |
| Honey | Light sweetness to enhance roasted squash | Maple syrup, agave, or omit for savory version |
| Salt & pepper | Essential seasoning | Adjust to taste |
Optional Protein Toppings
- Toasted pumpkin seeds → crunchy + protein-rich.
- Roasted chickpeas → plant-based boost.
- Parmesan crisps → savory and cheesy protein bite.
- Greek yogurt swirl → creamy finish with extra protein.
This ingredient list ensures your protein-packed butternut squash soup is balanced in flavor and nutrition. Whether you stick with bone broth and cottage cheese or make it vegan with lentils and chickpeas, the result is a creamy soup that’s far more satisfying than a traditional butternut squash soup recipe.
💡 Smart Pairing Idea: For a cozy seasonal meal, serve this soup with a Halloween Charcuterie Board Ideas spread. The mix of savory snacks and creamy soup makes for a complete and festive fall table.
Step-by-Step Instructions
Making this high protein butternut squash soup is easier than you might think. With a bit of roasting and blending, you’ll have a creamy, protein-packed bowl of comfort in no time.
1. Roast the vegetables
Preheat your oven to 400°F. Cut the butternut squash in half, scoop out the seeds, and drizzle the flesh with olive oil, salt, pepper, thyme, and sage. Place the squash cut-side down on a lined baking sheet. Add garlic cloves and a peeled shallot, lightly coated in oil, to the tray. Roast for 40–45 minutes, or until the squash is fork-tender and caramelized.
2. Simmer the base
In a large pot, add the bone broth, cumin, nutmeg, honey, and the rest of your thyme and sage. Once the squash is cool enough to handle, scoop out the flesh and add it to the pot with the roasted garlic and shallot. Simmer everything together for about 10 minutes to let the flavors meld.
3. Blend until creamy
Add the cottage cheese to the pot and blend the soup using an immersion blender until smooth. You can also transfer everything to a high-powered blender for an extra silky finish. Sample and modify the seasoning with additional salt, pepper, or spices as required.
4. Garnish & serve
Ladle your protein-packed butternut squash soup into bowls and top with your favorite garnishes. Try toasted pumpkin seeds for crunch, a swirl of Greek yogurt for extra protein, or roasted chickpeas for plant-based power.
💡 Seasonal twist: For a festive touch, serve the soup in mini roasted pumpkins or top with spiced pumpkin seeds for a Halloween or Thanksgiving table centerpiece.
For a creative side pairing, try this with a Spooky Halloween Charcuterie Board—the savory snacks balance perfectly with the creamy richness of the soup.
Protein Variations & Serving Ideas
One of the best things about this high protein butternut squash soup is how versatile it is. With just a few ingredient swaps, you can adapt it to fit your dietary needs or turn it into an even more filling meal. Here are some of my favorite protein-packed variations:
Protein Boosting Variations
- Lentil Butternut Squash Soup: Add ½ to 1 cup of red lentils while simmering. They cook quickly, blend seamlessly, and add plant-based protein without altering the flavor.
- Chickpea Butternut Squash Soup: Stir in roasted chickpeas for extra protein, fiber, and a nutty crunch. They work beautifully as a topping or blended into the soup.
- Chicken Butternut Squash Soup: Shredded rotisserie chicken turns this into a hearty, meal-worthy option. It’s ideal if you want a dinner that feels more like a full entrée.
- Greek Yogurt Swirl: A dollop of Greek yogurt on top makes the soup creamier while sneaking in more protein and probiotics.
Serving Ideas
- Cozy Fall Dinner: Serve with crusty bread and a simple salad for a wholesome evening meal.
- Meal Prep Lunch: This soup reheats well and makes a filling lunch when packed into jars or airtight containers.
- Post-Workout Recovery Soup: Thanks to its protein and nutrient balance, it’s an excellent way to refuel after exercise.
- Holiday Starter: For Thanksgiving or Christmas, ladle it into small cups or mini pumpkins for an elegant starter.
No matter how you serve it, this protein-packed butternut squash soup is creamy, comforting, and satisfying enough to stand on its own. It’s proof that soup can be both nourishing and indulgent at the same time.
For more cozy seasonal inspiration, you might also enjoy the Creamy Pumpkin Soup Recipe—another fall favorite that’s silky smooth and full of flavor.
FAQs
What can I add to butternut squash soup for protein?
The easiest way to boost this high protein butternut squash soup is by adding cottage cheese, Greek yogurt, or bone broth. For plant-based options, lentils and chickpeas blend beautifully into the soup and provide both protein and fiber.
What protein goes best with butternut squash?
Butternut squash pairs well with mild proteins that let its natural sweetness shine. Cottage cheese and Greek yogurt add creaminess, bone broth gives depth, and shredded chicken makes the soup more filling. For vegetarian eaters, lentils and chickpeas are the perfect protein companions.
Is butternut squash good for protein?
Butternut squash itself isn’t high in protein (about 1–2 grams per cup), but it’s packed with fiber, vitamins, and antioxidants. That’s why adding protein-rich ingredients like cottage cheese, bone broth, or beans turns it into a protein-packed soup that’s both nourishing and balanced.
How can I add protein to my soup?
Boosting protein in any soup can be as simple as swapping water for bone broth, stirring in legumes like lentils or chickpeas, or adding dairy-based proteins such as cottage cheese or Greek yogurt. Even toppings like roasted pumpkin seeds or Parmesan crisps add extra protein.
What makes soup high in protein?
A high protein soup usually includes a rich protein base (like bone broth or chicken broth), blended protein additions (like cottage cheese, beans, or tofu), and high-protein garnishes (like seeds, nuts, or cheese). Layering these elements ensures every serving is both satisfying and nourishing.
How to liven up butternut squash soup?
To make your creamy butternut squash soup recipe even more exciting, try adding a swirl of Greek yogurt, crunchy roasted chickpeas, spiced pumpkin seeds, or a drizzle of chili oil. Seasonal garnishes not only boost protein but also make the soup visually stunning for fall parties or holiday dinners.
Conclusion
This high protein butternut squash soup is proof that comfort food can be both cozy and nourishing. By combining roasted squash with protein-rich cottage cheese and bone broth, you get a soup that’s creamy, satisfying, and filling enough to enjoy as a full meal. And with easy swaps like lentils, chickpeas, or Greek yogurt, it adapts to nearly every diet and lifestyle.
What makes this protein-packed soup so special is its flexibility. It works perfectly for meal prep when you need quick, healthy lunches. It’s also elegant enough to serve as a Thanksgiving starter, especially when garnished with spiced pumpkin seeds or served in mini roasted pumpkins. And if you’re looking for a fun way to enjoy it during spooky season, it pairs beautifully with a Halloween Breakfast Charcuterie Board for a festive fall spread.
Whether you’re cooking for yourself, feeding a family, or planning a holiday dinner menu, this creamy butternut squash soup recipe is a wholesome, protein-rich dish you’ll return to again and again. It’s easy to make, endlessly adaptable, and delivers that perfect balance of comfort and nutrition in every bowl.
So the next time you’re craving something warm and nourishing, grab a butternut squash, add a protein boost, and enjoy this fall favorite that’s as filling as it is delicious.