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.

High Protein Butternut Squash Soup (Creamy, Healthy & Cozy)

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

Scale

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

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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