Growing up in my grandmother’s kitchen, I watched her transform humble ingredients into dishes that brought family together. Now, I’m a mom and food blogger at Simply Taster, and I still cherish those warm memories. Today, I’m excited to share my protein-packed butternut squash soup, which combines velvety squash, creamy cottage cheese, and white beans for a satisfying meal. In this healthy squash soup, every spoonful reminds me of cozy autumn afternoons and the joy of simple cooking. I’ve also tested it with a slow cooker for a Protein Crockpot Soup twist, and even blended it to rank among my favorite Healthy Blended Soups. Whether you call it a Squash And Bean Soup or a Soup With Protein, this recipe nourishes both body and soul and proves that Squash Soup Healthy recipes can pack plenty of protein and flavor.
Quick Recipe Rundown :
Roast diced butternut squash with garlic, thyme, olive oil, salt, and pepper. Squeeze roasted garlic into a Dutch oven, then add drained white beans, full-fat cottage cheese, maple syrup, nutmeg, cayenne, and three cups of vegetable broth. Blend until smooth—use an immersion or stand blender. Thin with extra broth if needed, reheat gently, and season to taste. Serve garnished with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Accompany with crusty bread. This high protein soup recipe is creamy, comforting, and perfect for meal prep or a weeknight dinner that combines the best of Healthy Protein Soup Recipes and fall flavors.
Table of Contents
The Story & Inspiration Behind protein-packed butternut squash soup
A Personal Memory
When I was eight, my grandmother slid a bubbling pot of squash soup onto the table. She winked as steam curled above the rim and encouraged me to taste. The warmth reminded me of fall festivals and backyard bonfires. Fast forward decades later, I recreated that moment by adding cottage cheese and white beans to boost protein. Now, my kids crowd the counter, eager to snap their aprons on as we roast squash together. This protein-packed butternut squash soup taps into my childhood, but it also reflects my passion for making family meals nourishing and fun.
Why This Recipe Matters
Beyond nostalgia, this soup proves that comfort food can also support a balanced diet. Many Healthy Protein Soup Recipes rely on broth and veggies, but they sometimes lack staying power. By blending in cottage cheese and beans, this recipe becomes a High Protein Soup Recipes Healthy contender, perfect for lunch or dinner. It also doubles as a versatile base: add chickpeas for a Vegan Squash Soup twist or swap in Greek yogurt for a tangy variation. Whether you need a post-workout meal or a cold-weather pick-me-up, this Squash Soup Healthy recipe has you covered.
Ingredients & Instructions
Protein-Packed Butternut Squash Soup
Ingredients
Equipment
Method
- Preheat oven to 425°F. Let cottage cheese come to room temperature while prepping squash.
- Peel, seed, and cube squash into 1-inch pieces. Add to a Dutch oven, drizzle with 1 tablespoon olive oil, sprinkle 1 teaspoon salt and pepper, and toss to coat.
- Nestle in garlic and thyme sprigs. Drizzle remaining olive oil. Cover and roast for 45–55 minutes until squash is tender.
- Remove thyme and squeeze roasted garlic cloves into the pot.
- Add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend with immersion or stand blender until silky. Add extra broth to adjust consistency.
- Reheat soup over medium-low heat. Adjust salt and pepper to taste.
- Ladle into bowls. Garnish with pepitas, thyme leaves, and a drizzle of olive oil. Serve with crusty bread.
Nutrition
Notes
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Ingredients You Need for protein-packed butternut squash soup
| Ingredient | Quantity |
|---|---|
| Full-fat small-curd cottage cheese (Good Culture) | 1 cup |
| Butternut squash, peeled and cubed | 1 medium (2½ lbs) or 2 lbs pre-cut |
| Extra-virgin olive oil, divided | 2 tablespoons + for garnish |
| Kosher salt, divided | 1½ teaspoons + to taste |
| Freshly ground black pepper | To taste |
| Garlic bulb (bottom half only) | ½ bulb |
| Fresh thyme sprigs, plus leaves for garnish | 4 sprigs |
| White beans, drained and rinsed | 1 (15-oz) can |
| Pure maple syrup | 2 tablespoons |
| Ground nutmeg | ¼ teaspoon |
| Cayenne pepper | Pinch |
| Low-sodium vegetable broth, divided | 32-oz box (4 cups) |
| Toasted pepitas | For garnish |
| Crusty bread | For serving |
Step-by-Step Instructions for protein-packed butternut squash soup
- Preheat your oven to 425°F. Allow the cottage cheese to sit at room temperature while you prep the squash.
- Peel, seed, and cube the squash into 1-inch pieces. Place in a Dutch oven, drizzle with 1 tablespoon olive oil, sprinkle 1 teaspoon salt and pepper, and toss to coat.
- Nestle the garlic half and thyme sprigs among the squash. Drizzle with the remaining olive oil. Cover and roast for 45–55 minutes until very tender.
- Remove the pot from the oven. Discard thyme sprigs. When cool enough, squeeze the roasted garlic cloves into the pot.
- If using an immersion blender, add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend until silky, adding extra broth to adjust consistency.
- If using a stand blender, transfer squash and garlic to the blender. Add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups broth. Blend until smooth, then return to the pot and thin as needed.
- Heat the soup over medium-low until warmed through. Taste and adjust salt and pepper as desired.
- Ladle into bowls. Garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread for dipping.
Tips, Variations, and Serving Ideas
Smart Swaps & Variations
You can easily adapt this recipe to suit dietary preferences. For a vegan twist, replace cottage cheese with silken tofu or a plant-based cream cheese and swap white beans for cannellini beans. If you crave a lower-carb option, use cauliflower florets in place of some squash. To turn it into a Protein Crockpot Soup, roast the squash separately, then add all ingredients to your slow cooker on low for 4 hours before blending. For a spice boost, stir in smoked paprika or curry powder. This flexibility makes it one of my favorite High Protein Soup Recipes Healthy enough for any menu.
Serving Suggestions
This soup reheats beautifully, so batch-cook at the start of the week and portion into mason jars for grab-and-go lunches. For an extra crunch, serve alongside homemade croutons or a kale Caesar salad. You can also swirl in plain Greek yogurt for added creaminess and protein. To make it a complete meal, top with shredded rotisserie chicken or sliced grilled sausage. Leftovers freeze well—just cool completely, transfer to freezer-safe containers, and defrost overnight. When it comes time to serve, let it simmer gently on the stove to revive its silky texture.
Health Benefits of protein-packed butternut squash soup
This soup delivers a nutritious punch while still feeling indulgent. Butternut squash provides vitamin A, vitamin C, and dietary fiber, supporting immune function and digestive health. White beans and cottage cheese add complete proteins and calcium, which support muscle repair and bone strength. Compared to cream-based chowders, this recipe cuts saturated fat by using healthy fats from olive oil and pepitas. It also qualifies as one of the top Healthy Blended Soups thanks to its balanced macronutrients. In addition, the slow-carb profile makes it suitable for low-glycemic meal plans. Whether you follow a balanced diet, a vegetarian lifestyle, or you simply want a warm bowl of Soup With Protein, this recipe checks all the boxes.
Conclusion
From my grandmother’s kitchen to mine, this protein-packed butternut squash soup bridges generations and dietary needs. It’s hearty enough to satisfy hungry kids and sophisticated enough to impress guests. With protein, fiber, and vitamins in every spoonful, it proves that healthy cooking can feel comforting and creative. I hope this recipe inspires you to gather around the table, experiment with flavors, and share stories as you cook. Let’s turn simple ingredients into beautiful memories—one bowl at a time.
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FAQs About protein-packed butternut squash soup
Can I make this soup in a slow cooker?
Yes. Roast the squash separately, then combine all ingredients in a 4- to 6-quart slow cooker. Cook on low for 4–5 hours, blend with an immersion blender, and serve. This method simplifies cleanup and delivers deep flavor.
How do I store and reheat leftovers?
Store cooled soup in airtight containers in the fridge for up to 4 days. Reheat over low heat, stirring occasionally. You can also freeze portions for up to 3 months—thaw overnight in the fridge before reheating.
Can I swap cottage cheese for Greek yogurt?
Absolutely. Plain Greek yogurt adds tang and extra protein. Stir it in after blending, then gently heat through. Keep the temperature moderate to prevent curdling and maintain creaminess.
Is this recipe suitable for meal prep?
Yes. The soup holds well in individual containers and travels easily. Pair with a side salad or grain bowl, and you’ve got a nourishing lunch or dinner that supports healthy, on-the-go living.
