Protein-Packed Butternut Squash Soup Recipe

Introduction

This protein-packed butternut squash soup is a creamy, comforting bowl perfect for chilly days. Roasting the squash enhances its natural sweetness, while cottage cheese and white beans add satisfying protein. It’s simple to prepare and pairs wonderfully with crusty bread for a complete meal.

Ingredients

• 1 cup full-fat small-curd cottage cheese (I always use Good Culture)
• 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (alternatively, use a mix of squash, carrots, and sweet potatoes)
• 2 tablespoons extra-virgin olive oil, divided, plus more for serving
• 1 1/2 teaspoons kosher salt, divided, plus more as needed
• Freshly-ground black pepper
• 1/2 bulb garlic (bottom half only)
• 4 sprigs fresh thyme, plus leaves for garnish
• 1 (15-ounce) can white beans, drained and rinsed
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground nutmeg
• Pinch cayenne pepper
• 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
• Toasted pepitas, for serving
• Crusty bread, for serving

Instructions

1. Step 1: Heat the oven to 425°F. Place the cottage cheese on the counter to come to room temperature.
2. Step 2: Peel and seed the squash (and/or other root vegetables) and cut into 1-inch cubes. Transfer to a large Dutch oven. Drizzle with 1 tablespoon of olive oil, season with 1 teaspoon of kosher salt and several grinds of black pepper, then toss to coat evenly.
3. Step 3: Nestle the garlic half into the center of the squash, ensuring it touches the bottom of the pot. Scatter the thyme sprigs on top and drizzle with the remaining 1 tablespoon of olive oil. Cover and roast until the squash is very tender, about 45 to 55 minutes.
4. Step 4: Remove the pot from the oven and discard the thyme sprigs. When cool enough to handle, remove the roasted garlic half and squeeze the softened cloves into the pot.
5. Step 5: If using an immersion blender: add the white beans, cottage cheese, maple syrup, nutmeg, and cayenne pepper. Pour in 3 cups of the vegetable broth and blend until smooth, adding more broth as needed to achieve your desired consistency.
6. Step 6: If using a stand blender: carefully transfer the squash and garlic to the blender. Add the white beans, cottage cheese, maple syrup, nutmeg, and cayenne pepper. Pour in 3 cups of broth and blend until smooth. Add more broth as necessary to reach your preferred thickness.
7. Step 7: Return the soup to the Dutch oven and warm over medium-low heat. Taste and adjust seasoning with salt and pepper as needed.
8. Step 8: Ladle the soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve warm with crusty bread.

Tips & Variations

• Substitute dried thyme for fresh by adding 1 teaspoon when tossing the squash with oil, salt, and pepper before roasting.
• For a plant-based version, omit cottage cheese and increase white beans; adding a teaspoon of curry powder can enhance flavor.
• Add extra garlic for a more pronounced flavor or use garlic powder if fresh garlic is unavailable.
• Make the soup heartier by topping with cooked rotisserie chicken or adding sautéed onions during roasting.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over low heat, stirring occasionally. You can also freeze the soup for up to 3 months; thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried thyme instead of fresh thyme?

Yes, you can substitute dried thyme for fresh. Use about 1 teaspoon of dried thyme added when you toss the squash with oil, salt, and pepper before roasting.

Is this soup suitable for a plant-based diet?

The recipe as written includes cottage cheese, which is dairy. For a plant-based version, omit the cottage cheese and increase white beans. Adding spices like curry powder can boost flavor in this variation.

Protein-Packed Butternut Squash Soup Recipe

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★★★★★

4.7 from 125 reviews

This protein-packed butternut squash soup is a creamy, comforting vegetarian dish that combines roasted butternut squash, white beans, and cottage cheese for a rich, hearty texture. Enhanced with garlic, thyme, maple syrup, and warming spices like nutmeg and cayenne, it offers a perfect balance of savory and subtly sweet flavors. Ideal for a nourishing lunch or dinner, the soup is finished with toasted pepitas and fresh thyme, served alongside crusty bread for a satisfying meal.

• Author: Kai
• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour 5 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Roasting
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables & Herbs

• 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (alternatively, use a mix of squash, carrots, and sweet potatoes)
• 1/2 bulb garlic (bottom half only)
• 4 sprigs fresh thyme, plus leaves for garnish

Dairy & Beans

• 1 cup full-fat small-curd cottage cheese (e.g., Good Culture)
• 1 (15-ounce) can white beans, drained and rinsed

Oils & Seasonings

• 2 tablespoons extra-virgin olive oil, divided, plus more for serving
• 1 1/2 teaspoons kosher salt, divided, plus more as needed
• Freshly ground black pepper, to taste
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground nutmeg
• Pinch cayenne pepper

Liquids & Others

• 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
• Toasted pepitas, for serving
• Crusty bread, for serving

Instructions

1. Preheat and prep cottage cheese: Heat your oven to 425°F (220°C). Meanwhile, take the cottage cheese out of the fridge and set it on the counter to warm slightly to room temperature for better blending.
2. Prepare the squash and season: Peel and seed the butternut squash or other root vegetables and cut into 1-inch cubes. Place them in a large Dutch oven and drizzle with 1 tablespoon of olive oil. Sprinkle with 1 teaspoon kosher salt and several grinds of freshly ground black pepper. Toss to coat evenly.
3. Add garlic and thyme, then roast: Nestle the bottom half of the garlic bulb into the center of the squash, ensuring it touches the bottom of the pot. Scatter the 4 fresh thyme sprigs over the squash and drizzle with the remaining 1 tablespoon olive oil. Cover the Dutch oven and roast for 45 to 55 minutes, or until the squash is very tender.
4. Prepare garlic and remove herbs: Remove the pot from the oven and discard the thyme sprigs. When cool enough to handle, carefully squeeze the roasted garlic cloves out of the bulb and back into the pot with the squash.
5. Blend the soup: Using either an immersion blender directly in the Dutch oven or transferring contents to a stand blender, add the drained white beans, cottage cheese, maple syrup, ground nutmeg, and cayenne pepper. Pour in 3 cups of the vegetable broth. Blend until smooth, adding more broth if necessary to reach your preferred soup consistency.
6. Reheat and season: If using an immersion blender, leave the soup in the Dutch oven; otherwise, pour the blended mixture back into the Dutch oven. Warm the soup over medium-low heat. Taste and adjust seasoning with additional salt and pepper as needed.
7. Serve and garnish: Ladle the soup into bowls. Garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve alongside crusty bread for a fulfilling meal.

Notes

• You can substitute dried thyme for fresh by using about 1 teaspoon and adding it when tossing the squash before roasting.
• For a vegan or plant-based version, omit the cottage cheese and consider adding extra beans or a plant-based creamy substitute.
• Add extra garlic to enhance flavor if desired.
• This soup pairs beautifully with crusty bread or a high-protein flatbread on the side.
• Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for longer storage.
• Adjust the thickness of the soup by adding more vegetable broth during blending if needed.

Keywords: butternut squash soup, protein-packed soup, vegetarian soup, roasted squash soup, easy soup recipe, healthy soup