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Ultimate Protein-Packed Butternut Squash Soup

Ultimate Protein-Packed Butternut Squash Soup for Cozy Evenings

Discover the Ultimate Protein-Packed Butternut Squash Soup, a creamy and nutritious dish perfect for cozy evenings.
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Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegetarian
Calories: 260
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 1 cup Cottage Cheese Adds creaminess and a protein boost; substitute with full-fat ricotta if preferred.
  • 1 medium Butternut Squash Primary ingredient providing sweetness and texture; can be swapped with sweet potatoes or carrots.
  • 2 tablespoons Extra-Virgin Olive Oil Used for roasting the vegetables; any mild oil can also work as a substitute.
  • 1 teaspoon Kosher Salt Enhances the flavor of the soup; adjust to taste.
  • 1 teaspoon Black Pepper Provides a mild heat; adjust to taste.
  • 1/2 bulb Garlic Offers aromatic depth; use for roasting.
  • 1 tablespoon Fresh Thyme Adds a delightful herbaceous note; can be replaced with 1 tsp dried thyme.
  • 1 can White Beans Contributes creaminess and additional protein.
  • 2 tablespoons Pure Maple Syrup Adds a hint of sweetness.
  • 1/4 teaspoon Ground Nutmeg Provides warmth and flavor; optional.
  • 1/4 teaspoon Cayenne Pepper Offers a touch of heat; adjust to taste.
  • 4 cups Low-Sodium Vegetable Broth Acts as the soup's liquid base; can be replaced with chicken broth.
For Garnishing
  • 1/4 cup Toasted Pepitas Adds crunch and flavor.
  • 4 slices Crusty Bread Ideal for serving alongside the soup.

Equipment

  • Dutch oven
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and let the cottage cheese reach room temperature.
  2. Peel and cube the butternut squash into roughly 1-inch pieces. Toss with olive oil, salt, and pepper.
  3. Make space in the pot, add unpeeled garlic, and sprinkle thyme leaves. Drizzle with olive oil.
  4. Roast for 45–55 minutes until tender and caramelized, stirring halfway through.
  5. Discard thyme sprigs and squeeze roasted garlic into the pot. Add white beans, cottage cheese, maple syrup, nutmeg, cayenne, and broth.
  6. Blend the mixture with an immersion blender until smooth, adjusting for a chunkier texture if desired.
  7. Reheat the soup over medium-low heat, adjusting seasoning as needed.
  8. Ladle into bowls, garnish with toasted pepitas, and serve with crusty bread.

Nutrition

Serving: 1bowlCalories: 260kcalCarbohydrates: 35gProtein: 12gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 400mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 8000IUVitamin C: 25mgCalcium: 150mgIron: 3mg

Notes

Ensure cottage cheese is at room temperature for a smoother blend. Adjust spices to customize flavors.

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