Butternut squash soup is a beloved dish that warms both the heart and the palate. This version is not only comforting and creamy but also packed with protein, thanks to the addition of cottage cheese and white beans. Whether enjoyed as a light meal or a hearty starter, this soup is sure to satisfy and nourish, making it a perfect addition to your fall and winter repertoire.

Why Make This Recipe

This protein-packed butternut squash soup is more than just a comforting bowl of goodness. It offers a unique blend of flavors, combining the earthy sweetness of butternut squash with the richness of cottage cheese and the comforting heartiness of white beans. It’s not only nutritious but also relatively easy to prepare. The use of ingredients like maple syrup and nutmeg adds a delightful depth of flavor, making it perfect for cozy dinners or entertaining guests. Moreover, it’s versatile enough to adapt to different preferences by incorporating various root vegetables or garnishing options.

How to Make Protein-Packed Butternut Squash Soup

Follow this straightforward method to create a delicious and nourishing soup that is sure to impress.

Ingredients:

1 cup full-fat small-curd cottage cheese (I always use Good Culture)
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)
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
1/2 bulb garlic (bottom half only)
4 sprigs fresh thyme, plus leaves for garnish
1 (15-ounce) can white beans, drained and rinsed
2 tablespoons pure maple syrup
1/4 teaspoon ground nutmeg
Pinch cayenne pepper
1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
Toasted pepitas, for serving
Crusty bread, for serving

Directions:

Heat the oven to 425°F. Place the cottage cheese on the counter so it can start to come to room temperature.
Peel and seed the squash (and/or other root veggies) and cut into 1-inch cubes. Transfer to a large Dutch oven. Drizzle with 1 tablespoon of the oil, season with 1 teaspoon of the salt and several grinds of pepper, and toss to coat.
Nestle the garlic half into the center of the squash, making sure it touches the bottom of the pot. Scatter the thyme sprigs on top and drizzle with the remaining 1 tablespoon of oil. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
Remove the pot from the oven; discard thyme sprigs. When cool enough to handle, remove the roasted garlic bulb and carefully squeeze the cloves into the pot.
If using an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of the broth. Blend until smooth, adding more broth as needed to reach your desired consistency.
If using a stand blender: Transfer the squash and the garlic to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of the broth. Blend until smooth, adding more broth as needed to reach your desired consistency.
Place the Dutch oven over medium-low heat to re-warm the soup. Taste and season with salt and pepper, as needed. Ladle into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of oil. Serve with crusty bread.

How to Serve Protein-Packed Butternut Squash Soup

This soup is perfect for serving in a warm bowl, ideally paired with crusty bread to soak up the creamy goodness. Garnish with toasted pepitas and a drizzle of olive oil to enhance presentation and flavor. Enjoy it as a starter or light lunch, or make it the main attraction for a simple yet satisfying dinner.

How to Store Protein-Packed Butternut Squash Soup

Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze the cooled soup in freezer-safe containers for up to 3 months. When ready to enjoy, thaw it overnight in the refrigerator and reheat on the stovetop or in the microwave until warmed through.

Tips to Make Protein-Packed Butternut Squash Soup

For added creaminess, blend in more cottage cheese or a splash of cream if desired.
Ensure that the squash is very tender before blending for the smoothest texture.
Adjust the seasoning to your taste; feel free to add more spices or herbs for an extra kick.
Experiment with different garnishes like croutons, fresh herbs, or even a dollop of yogurt for a unique twist.

Variation

Feel free to mix up the vegetables by adding carrots or sweet potatoes alongside the butternut squash for added flavor and nutrition. You could also experiment with spices, such as adding curry powder for a different take on the soup.

FAQs

Can I make this soup vegan?
Yes! You can substitute the cottage cheese with a plant-based alternative, and ensure the vegetable broth is fully vegan.
Is this soup suitable for meal prep?
Absolutely! This soup stores well and can be easily made in advance, making it a great option for meal prep.
Can I serve this soup cold?
While this soup is typically served warm, you can refrigerate it and enjoy it cold during warmer months if you prefer a chilled soup.

Protein-Packed Butternut Squash Soup

A comforting and creamy butternut squash soup that's packed with protein from cottage cheese and white beans, perfect for colder months.

Prep Time 15

Cook Time 55

Total Time 1 10

Serving Size servings

Ingredients

Main Ingredients

1 cup full-fat small-curd cottage cheese Use Good Culture brand if available
1 medium butternut squash (about 2 1/2 pounds) Can substitute with 2 pounds pre-cut squash or a mix of squash, carrots, and sweet potatoes
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
1/2 bulb garlic (bottom half only)
4 sprigs fresh thyme Plus leaves for garnish
1 (15-ounce) can white beans, drained and rinsed
2 tablespoons pure maple syrup
1/4 teaspoon ground nutmeg
Pinch cayenne pepper
1 (32-ounce) box low-sodium vegetable broth, divided 4 cups
Toasted pepitas, for serving
Crusty bread, for serving

Instructions

Preparation

Heat the oven to 425°F. Place the cottage cheese on the counter to come to room temperature.
Peel and seed the squash and cut into 1-inch cubes. Transfer to a large Dutch oven.
Drizzle with 1 tablespoon of the oil, season with 1 teaspoon of salt and several grinds of pepper, and toss to coat.
Nestle the garlic half into the center of the squash and scatter the thyme sprigs on top. Drizzle with the remaining oil.

Roasting

Roast, covered, until the squash is very tender, about 45 to 55 minutes.
Remove the pot from the oven; discard thyme sprigs. When cool enough to handle, remove the roasted garlic bulb and squeeze the cloves into the pot.

Blending

If using an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth as needed.
If using a stand blender: Transfer squash and garlic to the blender. Add beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth as needed.

Finishing

Place the Dutch oven over medium-low heat to re-warm the soup. Taste and season with salt and pepper as needed.
Ladle into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of oil. Serve with crusty bread.

Notes

For added creaminess, blend in more cottage cheese or a splash of cream if desired. Ensure that the squash is very tender before blending for the smoothest texture. Adjust seasoning to taste and experiment with different garnishes like croutons or fresh herbs.