This high protein butternut squash soup is an easy, healthy recipe that blends oven-roasted butternut squash with bone broth and cottage cheese. The result is a creamy, flavorful, and protein-packed soup that works well as a starter or a main.
I’ve been focused on adding more protein to my meals because it keeps me full and satisfied. Traditional butternut squash soups are often low in protein, but this version delivers about 10 grams of protein per bowl by combining bone broth and cottage cheese for extra nutrition and creaminess.
Table of Contents
- What makes this recipe great
- Recipe ingredients
- Additions/ Substitutions
- Step by step instructions
- Expert Tips
- Recipe FAQs
- Other protein packed soups you’ll love:
- High Protein Butternut Squash Soup Recipe
What makes this recipe great
- Nutritious: Butternut squash provides vitamin A and potassium, bone broth supports gut health, and cottage cheese adds calcium and protein.
- Higher protein: For a vegetable-based soup, this recipe is protein-rich — roughly 10 grams per bowl, so two bowls make a substantial main course.
- Low calorie: One bowl is approximately 132 calories, making it a light but satisfying option.
- Simple to prepare: Roast the squash, then blend it with the broth and cottage cheese for a quick, smooth soup.
- Delicious: Serve with crackers, garlic bread, or croutons for a comforting meal.
Recipe ingredients
- Butternut squash – aim for one around 3–3.5 pounds.
- Cottage cheese – small-curd cottage cheese blends smoothly into soups.
- Bone broth – use a good-quality bone broth for depth of flavor and extra protein.
- Shallot and garlic – for aromatic base flavor.
- Thyme, sage, cumin, nutmeg – seasonings to balance sweetness and savory notes.
- Honey – adds a touch of sweetness to round the flavors.
See the recipe card below for exact measurements.
Additions/ Substitutions
- Broth swap: Use vegetable broth or chicken stock if needed, though protein will be lower without bone broth.
- Onion option: White onion works in place of shallot.
- Sweetener: Substitute maple syrup for honey.
- Spice variations: Adjust seasonings to your taste — add ginger, chili, curry powder, or smoked paprika for a different profile.
Step by step instructions
Step 1: Preheat oven to 400°F. Rub the cut sides of the squash with olive oil and seasonings. Place cut-side down on a lined baking sheet with the garlic and shallot tossed in oil.
Step 2: Roast the squash face down until tender, about 40–45 minutes depending on thickness. Let cool slightly.
Step 3: Remove the peel, cut the roasted squash into cubes, and set aside.
Step 4: In a large pot, combine the bone broth with cumin, nutmeg, thyme, sage, honey, salt, and pepper. Bring to a simmer.
Step 5: Add the roasted squash, garlic, and shallot to the pot and simmer for 10 minutes to meld flavors.
Step 6: Stir in the cottage cheese, then puree the soup with an immersion blender. Alternatively, transfer to a blender in batches and blend until smooth.
Step 7: Blend until completely smooth and adjust seasoning as needed.
Step 8: Serve hot in bowls, garnished as you like.
Expert Tips
- Roast until tender: Make sure the squash is fork-tender so the final soup is silky smooth.
- Taste and adjust: After blending, taste and tweak salt, pepper, or spices to suit your preference.
- Store: Refrigerate leftovers in an airtight container for 3–5 days.
- Freeze: Freeze in airtight containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove or in the microwave.
Recipe FAQs
You don’t need to peel the squash before roasting; the skin peels away easily after roasting.
Yes. Butternut squash is rich in vitamin A and potassium. Bone broth adds gut-supporting nutrients, and cottage cheese provides protein and calcium.
Serve as a starter or double the portions to make it a main course. It pairs well with a simple salad, roasted chicken, or crusty bread.
Other protein packed soups you’ll love:
Did you try this recipe? Please leave a ⭐ review below!
High Protein Butternut Squash Soup
Equipment
- 1 immersion blender or regular blender
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
- 1/8 teaspoon cumin
- ¼ teaspoon ground nutmeg
- 1 Tablespoon honey
Instructions
- Preheat oven to 400°F and line a baking sheet with foil.
- Brush the cut sides of the squash with ½ tablespoon olive oil and season with a pinch of salt, a pinch of pepper, ½ teaspoon thyme, and ½ teaspoon sage. Place cut-side down on the sheet. Toss garlic and shallot in olive oil and add to the pan. Roast 40–45 minutes, until soft. Let cool.
- In a large pot, combine 4 cups bone broth, 1/8 teaspoon cumin, 1/4 teaspoon nutmeg, 1 teaspoon salt, 1/2 teaspoon black pepper, 1/2 teaspoon thyme, 1/2 teaspoon sage, and 1 tablespoon honey. Bring to a simmer.
- Remove the squash peel and cut the flesh into cubes. Add the roasted squash, garlic, and shallot to the pot. Simmer 10 minutes, then remove from heat.
- Stir in the cottage cheese and puree with an immersion blender until smooth, or blend in batches in a regular blender. Adjust seasoning and serve hot.
Notes
- Prep tips: Ensure the squash is fork-tender before removing from the oven for a smooth texture.
- Season to taste: Taste after blending and add more salt, pepper, or spices as needed.
- Storage: Refrigerate in an airtight container for 3–5 days.
- Freezing: Freeze for up to 3 months. Thaw overnight in the fridge and reheat gently.
Nutrition
Carbohydrates: 20g
Protein: 10g
Fat: 3g
Nutrition information is automatically calculated and should be used as an approximation.