This High-Protein Butternut Squash Soup Is the One You’ll Crave All Fall
Nothing says fall like butternut squash, but this isn’t your average cozy soup. Instead of leaning on cream for richness, this recipe sneaks in cottage cheese and bone broth, packing an impressive 76-grams of protein per pot. Divide it into four bowls, and you’re looking at 19-grams of protein each—enough to make this a full meal, not just a side.
Beyond the nutrition boost, the flavor runs deep. Roasted squash, peppers, onion, and garlic build a smoky-sweet base, while smoked paprika and thyme give it that autumn comfort vibe. This soup is as satisfying post-workout as it is on a chilly night when you want something hearty without feeling heavy.
Step Into Fall With This Protein-Packed Soup
Start by firing up your oven to 410°F—because everything good about this soup starts with a tray of roasted vegetables. Halve a large butternut squash, scoop out the seeds, and score the flesh so it caramelizes evenly. On the same tray, scatter a red onion cut into eighths and a pile of halved red peppers. A quick drizzle of olive oil plus a dusting of smoked paprika, onion powder, and thyme gives the vegetables a deep, savory flavor.
Don’t forget the garlic. Slice the top off a whole bulb, drizzle with olive oil, wrap it in foil, and tuck it onto the tray. After about an hour in the oven, you’ll have a spread of vegetables that are charred at the edges, softened in the middle, and full of sweet, smoky aroma.
Once the vegetables are roasted, scoop the squash from its skin and squeeze the garlic cloves out of their paper jackets. Everything goes into a blender—the squash, peppers, onion, and garlic—along with a splash of bone broth and three-quarters of a tub of cottage cheese. This combo is what makes the soup taste indulgent while secretly loading it with protein.
Blend until silky and smooth, then taste and adjust the seasoning. At this point, you’ve got a base that’s rich enough to stand alone, but it’s also a blank canvas for a range of toppings.
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Dial Up the Flavor However You Like
Here’s where you make it your own. Sprinkle pumpkin seeds or toasted walnuts for crunch. Add a swirl of hot honey if you like your comfort food with a kick. Fresh herbs like parsley or sage brighten things up, while a dollop of Greek yogurt pushes the protein even higher. If you want to play with deeper flavors, stir in a spoonful of miso paste or swap cottage cheese for ricotta to give the soup a tangy kick.
Refrigerated, it’ll hold for four days. In the freezer, it’s a grab-and-go meal ready to be reheated. Whether you’re meal-prepping or just trying to warm up after a cold night, this high-protein butternut squash soup brings the comfort and macros.
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