Name: High Protein Butternut Squash Soup
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: American
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

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High Protein Butternut Squash Soup has become one of those go-to meals that checks every box, creamy, filling, and packed with nourishing protein. This recipe was inspired by the growing trend of turning comfort foods into smart, macro-friendly meals. Many fitness-focused home cooks have been adding protein-packed ingredients like cottage cheese and bone broth to boost both texture and nutrition.

Overhead shot of a bowl of creamy butternut squash soup made with bone broth and cottage cheese, smooth golden-orange texture

Let’s be real, we all crave something cozy when the weather cools down. But this soup isn’t just another fall comfort food. It’s balanced, gluten-free, and surprisingly light, with a rich flavor that feels indulgent without being heavy. Whether you’re watching your macros, looking for an easy meal prep idea, or just want a warm bowl of goodness that fuels your day, this one’s worth saving.

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Why You’ll Love This High Protein Butternut Squash Soup

There’s a reason so many people are obsessed with high protein butternut squash soup, it’s one of the rare meals that feels both comforting and energizing. It’s packed with nutrients, full of fiber, and naturally gluten-free. Thanks to the combination of cottage cheese and bone broth, each bowl delivers around 10 grams of protein with less than 150 calories.

This recipe was inspired by popular high-protein cooking methods that focus on simple ingredients and big nutrition payoffs. Butternut squash brings antioxidants and vitamin A, while bone broth adds collagen and minerals that support recovery and joint health. Cottage cheese, on the other hand, provides a creamy base without the extra fat of heavy cream.

Let’s be honest, finding a soup that feels like a meal can be tricky. But this one? It’s hearty enough to serve solo, yet elegant enough to start off a dinner party. For more cozy protein-packed ideas, you might also love High Protein Chicken Salad or High Protein Cottage Cheese Pasta Sauce.

Ingredients You’ll Need for High Protein Butternut Squash Soup

Flat lay of all ingredients for high-protein butternut squash soup on a white marble countertop

The best thing about this high protein butternut squash soup is how basic yet powerful the ingredient list is. Every component serves a nutritional purpose, from the creamy texture to the savory depth of flavor.

Here’s what goes into it:

Butternut squash (about 3–3.5 lbs): The star of the show, rich in vitamins A and C, and gives that silky texture.
Olive oil: Helps caramelize the squash for deeper flavor.
Garlic and shallot: Add a sweet-savory base that makes every bite pop.
Bone broth: The secret weapon for protein and minerals, it adds collagen and a hearty mouthfeel.
Cottage cheese: High-protein, creamy, and the key to skipping heavy cream while keeping the soup indulgent.
Thyme, sage, cumin, nutmeg, salt, and pepper: A perfect balance of herbs that makes the soup taste restaurant-worthy.
Honey: Just a touch enhances the natural sweetness of the squash.

Looking to pack in even more protein? Try blending in a scoop of unflavored whey protein isolate or a handful of white beans. Both are clever tricks many fitness enthusiasts use to make soups extra satisfying and nutrient-dense.

If you’re curious about why bone broth is such a nutritional powerhouse, check out this article from Harvard Health explaining its real health benefits.

Step-by-Step Instructions for Perfect Creamy Soup

Making high protein butternut squash soup is super simple, but a few tricks make all the difference between “pretty good” and “wow, this is amazing.”

oasted butternut squash halves face down on a foil lined baking sheet with golden brown edges

Large pot on marble countertop filled with steaming bone broth

1. Roast the veggies:
Preheat your oven to 400°F (200°C). Cut the butternut squash in half, remove the seeds, and drizzle the flesh with olive oil, salt, pepper, thyme, and sage. Place the halves cut-side down on a foil-lined baking sheet. Toss your garlic cloves and shallot on the same tray, they’ll roast alongside for extra depth. Bake for 40–45 minutes, or until the squash is fork-tender.

2. Build the flavor base:
In a large soup pot, add bone broth, cumin, nutmeg, a pinch more thyme and sage, honey, salt, and pepper. This step infuses the liquid with flavor before blending, so every spoonful tastes balanced.

Immersion blender blending smooth butternut squash soup in a large po

3. Blend to perfection:
Once the squash is roasted and cool enough to handle, scoop out the flesh and toss it into the pot. Add the roasted garlic and shallot. Let everything simmer for about 10 minutes to marry the flavors. Then, stir in the cottage cheese. Use an immersion blender (or a high-powered blender) to puree the soup until velvety smooth.

Close-up of a ladle pouring smooth butternut squash soup into a white bowl

4. Taste and tweak:
Adjust seasoning to your liking. If it’s too thick, thin with a bit more broth. If you want more richness, add a spoonful of Greek yogurt or a drizzle of olive oil before serving.

This creamy, protein-packed soup reheats beautifully, making it ideal for meal prep or cozy leftovers. You can also check out our guide to high-protein meal prep bowls for more easy weekday ideas.

How Much Protein Is in Butternut Squash Soup?

When people think of butternut squash soup, they rarely associate it with high protein, but this version flips that idea. With 10 grams of protein per serving, it’s a powerhouse for muscle repair and satiety. The secret is in the cottage cheese and bone broth, two ingredients often overlooked in soup recipes.

Cottage cheese is rich in casein protein, known for its slow digestion, which keeps you full longer. Bone broth contributes not only protein but also collagen, which supports joint and skin health, something a lot of athletes and wellness enthusiasts appreciate.

In comparison, most traditional butternut squash soups only contain 2–3 grams of protein. So yeah, this one’s a serious upgrade. And if you’re someone who tracks macros or is working on lean muscle goals, this recipe fits perfectly within a balanced, high-protein diet.

For a deeper dive into protein science and absorption, Northwestern Medicine on protein timing breaks down why spreading protein throughout the day is so important.

Variations and Add-Ins for Your High Protein Butternut Squash Soup

Once you master the base recipe, you can remix it in a hundred ways. That’s part of what makes high protein butternut squash soup such a versatile meal prep hero.

Here are a few community-tested ideas:

Add shredded chicken or turkey: A simple way to add 20+ grams of protein per bowl.
Make it vegetarian: Use vegetable broth and a scoop of plant-based protein powder or blended white beans for creaminess.
Spice things up: Stir in a spoonful of red curry paste or smoked paprika for warmth and depth.
Boost the texture: Top with roasted chickpeas, pumpkin seeds, or a swirl of Greek yogurt.

This recipe was inspired by creative meal-preppers who love turning classic soups into full macro-balanced meals. Whether you’re going for extra protein, a bit more heat, or just a new twist, the options are endless.

For more ways to remix protein-packed comfort food, check out High Protein Pumpkin Muffins or Cottage Cheese Protein Brownies.

Tips for the Best Texture and Flavor in High Protein Butternut Squash Soup

a bowl of creamy butternut squash soup made with bone broth and cottage cheese, smooth golden-orange texture

Let’s be real, nobody wants a grainy or bland bowl of soup. The key to getting your high protein butternut squash soup perfectly creamy lies in the roasting and blending technique.

First, roast until fork-tender. A lot of people pull their squash out too early, leaving the texture slightly stringy. When the squash is soft enough that a fork slides in without resistance, you’re good. This ensures your final puree comes out smooth.

Second, don’t skip the aromatics. Garlic and shallots build that base layer of flavor you’d normally get from cream or butter. When roasted, they turn slightly sweet and give your soup a rich, mellow backbone.

Third, blend in stages. If you’re using a high-speed blender, pulse gently to avoid over-aerating the soup. That’s what keeps it silky instead of foamy. Immersion blenders are great too, just blend until everything looks uniform and glossy.

A lot of nutrition-minded cooks also add a small spoon of Greek yogurt or light cream cheese at the end to boost protein and creaminess without heavy fat. And if you like a bit of kick, try adding cayenne or smoked paprika. It’s wild how just a pinch can take it from mild to restaurant-level flavor.

Storage, Freezing, and Reheating High Protein Butternut Squash Soup

One of the best parts about this high protein butternut squash soup is how meal-prep-friendly it is. It keeps its texture and flavor even after a few days, no weird separation or loss of creaminess.

To store in the fridge:
Let the soup cool completely before transferring it to airtight containers. It’ll stay fresh for 3–5 days. You can reheat it on the stove over low heat or in the microwave in short bursts, stirring occasionally.

To freeze for later:
Pour the soup into freezer-safe jars or containers, leaving about an inch of space for expansion. It’ll last up to 3 months. When you’re ready to enjoy, thaw it overnight in the fridge, then warm it gently.

If it seems a bit thick after reheating, just add a splash of broth or water to loosen it up, that’ll bring back the silky texture.

Pro tip: freeze in single-portion sizes. It makes weekday lunches ridiculously easy. And if you’re planning a weekly prep routine, check out High Protein Sheet Pan Fajitas Meal Prep for another smart make-ahead meal idea.

Serving Ideas for High Protein Butternut Squash Soup

Bowl of high-protein butternut squash soup served with a slice of whole-grain bread

This high protein butternut squash soup might be the star of your table, but pairing it right can make it even better.

If you’re keeping it light, serve it with a slice of whole-grain bread or a side of roasted chickpeas for extra crunch. For a heartier meal, pair it with a simple protein-rich salad, something like grilled chicken with greens or a cottage cheese side bowl.

Feeling fancy? Garnish with pumpkin seeds, a drizzle of olive oil, or a swirl of Greek yogurt. A sprinkle of chili flakes gives it that café-style finish.

This soup also makes a great starter for a protein-packed dinner. You could follow it up with something like Garlic Parmesan Chicken Pasta or Cottage Cheese Burrito Bowl.

And honestly, even on its own, just a warm bowl after a workout, it hits the spot. Comforting, nourishing, and full of flavor without the crash.

final thoughts

This High Protein Butternut Squash Soup proves that comfort food can be both indulgent and smart. It’s creamy, satisfying, and loaded with high-quality protein from bone broth and cottage cheese, two ingredients that make all the difference.

We all know how tricky it can be to find a soup that’s both comforting and genuinely filling, but this one strikes that perfect balance. Whether you’re meal-prepping for the week or just craving something cozy after a long day, it’s the kind of recipe that fits seamlessly into your fitness or wellness goals.

Remember to tweak the flavors, a bit more spice, a touch more honey, and make it yours. Healthy cooking should never feel rigid; it’s about building habits that actually stick.

Try this recipe, enjoy every spoonful, and when you do, let us know how you customized it!
For more inspiration, keep exploring Protein Rich Recipes, where nourishing food meets everyday life.

High Protein Butternut Squash Soup