Protein-Packed Butternut Squash Soup Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
