Description
This High Protein Butternut Squash Soup is rich, creamy, and secretly packed with extra protein thanks to cottage cheese and bone broth. It’s a comforting, high-protein twist on classic butternut squash soup, perfect for meal prep or cozy fall dinners. Silky-smooth texture, subtly sweet notes of honey and nutmeg, and wholesome autumn vibes in every spoonful.
Equipment Needed
- Large baking sheet
- Aluminum foil
- Chef’s knife and cutting board
- Large soup pot
- Immersion blender or countertop blender
- Wooden spoon or ladle
Ingredients
Scale
- 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
- â…› teaspoon cumin
- ¼ teaspoon ground nutmeg
- 1 tablespoon honey
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with aluminum foil.
- Brush the cut sides of the butternut squash with olive oil and season with a pinch of salt, pepper, ½ teaspoon thyme, and ½ teaspoon sage.
- Place squash halves face down on the baking sheet. Add garlic cloves and shallot, drizzled with olive oil.
- Roast for 40–45 minutes, until the squash is soft and caramelized. Remove from oven and let cool slightly.
- In a large soup pot, add bone broth, cumin, nutmeg, salt, pepper, remaining thyme and sage, and honey. Bring to a gentle simmer.
- Scoop the roasted butternut squash from the skin, then add it to the pot along with roasted garlic and shallot.
- Simmer everything for about 10 minutes to blend the flavors.
- Remove from heat and stir in the cottage cheese.
- Use an immersion blender (or transfer to a high-speed blender) to puree until perfectly smooth and creamy.
- Taste and adjust seasoning as needed, then serve warm with a drizzle of honey or sprinkle of thyme on top.
Notes
- Storage: Store in airtight containers in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring often.
- Freeze: Freeze in portions for up to 2 months. Thaw overnight in the fridge and reblend if needed before serving.
- Tip: For extra protein, add a scoop of unflavored whey isolate or toss in a handful of white beans before blending, a popular trick in the fitness community for thicker, more filling soups.
- Serving Idea: Pair with a slice of crusty whole-grain bread or a grilled chicken sandwich for a balanced, high-protein meal.
- Related Recipe: Try our High Protein Cottage Cheese Pasta Sauce for another creamy, protein-packed comfort dish.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Soup, Dinner, Meal Prep
- Method: Oven and Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 215
- Sugar: 8g
- Sodium: 660mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 17g
- Cholesterol: 20mg