Protein Packed Butternut Squash Soup

I’ve been making this Protein Packed Butternut Squash Soup for meal prep, and it’s become my favorite way to enjoy squash season. This creamy soup delivers an impressive protein boost from cottage cheese and white beans that blend completely smooth with roasted butternut squash. The combination is so seamless, you’d never guess there’s cottage cheese in there, yet it adds incredible creaminess and staying power.

The day I discovered this technique changed my soup game forever. I was looking for ways to add more protein to my vegetarian meals without relying on protein powder, and the idea of blending cottage cheese into soup intrigued me. Watching it transform from curds into silky, velvety soup was fascinating. The roasted garlic and maple syrup add subtle sweetness that balances the earthiness perfectly. This high protein butternut squash soup has become my Sunday ritual because one batch gives me satisfying lunches all week. Each bowl has around 15 grams of protein, making this protein butternut squash soup recipe substantially more filling than traditional versions. The roasting step develops deep, caramelized flavors that make every spoonful rich and complex.

What You Need for This High Protein Soup

I always use full-fat small-curd cottage cheese for this recipe because it blends smoother than large-curd varieties. Pro tip: Good Culture and Daisy brands work beautifully and have a mild flavor that disappears into the soup. You can substitute ricotta if that’s what you have on hand, though it will be slightly less protein-dense.

• 1 cup full-fat small-curd cottage cheese (I prefer Good Culture brand)
• 1 medium butternut squash (about 2½ pounds whole, yielding 1¾-2 pounds after peeling and seeding) OR 2 pounds pre-cut butternut squash cubes
• 2 tablespoons extra-virgin olive oil, divided, plus more for serving
• 1½ teaspoons kosher salt (1 teaspoon for roasting, ½ teaspoon for final seasoning), plus more as needed
• Freshly-ground black pepper
• ½ head of garlic (bottom half of bulb, about 4-6 cloves)
• 4 sprigs fresh thyme, plus 1-2 teaspoons fresh leaves for garnish
• 15 oz can white beans (cannellini or great northern), drained and rinsed
• 2 tablespoons pure maple syrup
• ¼ teaspoon ground nutmeg
• Pinch cayenne pepper
• 3-4 cups low-sodium vegetable broth (use 3 cups for blending, reserve 1 cup for thinning if needed)
• Toasted pepitas for serving
• Crusty bread for serving

How to Make Protein Packed Butternut Squash Soup

Step 1: Heat oven to 425°F. Place cottage cheese on counter to come to room temperature (about 15-20 minutes). This helps it blend more smoothly into the soup without cooling down the hot vegetables.

Step 2: Peel and seed the butternut squash, then cut into 1-inch cubes. Tip: Microwave the whole squash for 2-3 minutes first to make peeling and cutting much easier. Transfer cubed squash to a large Dutch oven (at least 5-6 quart capacity). Drizzle with 1 tablespoon olive oil, season with 1 teaspoon salt and several grinds of black pepper, and toss to coat evenly.

Step 3: Nestle the garlic half cut-side down into the center of the squash, making sure the cut side touches the bottom of the pot for maximum caramelization. Scatter thyme sprigs on top of the squash and drizzle with the remaining 1 tablespoon olive oil. Cover with lid and roast until squash is very tender, 45-55 minutes. The squash is done when pieces are completely soft, golden at the edges, and break apart easily when pressed with a fork.

Step 4: Remove pot from oven and discard thyme sprigs. When cool enough to handle (about 3-4 minutes), carefully remove the roasted garlic bulb. Squeeze the soft, caramelized cloves into the pot with the squash. Be careful as the garlic will be very hot and can squirt out.

Step 5: If using an immersion blender (recommended), add the drained white beans, room-temperature cottage cheese, maple syrup, nutmeg, and cayenne pepper directly to the Dutch oven. Pour in 3 cups of vegetable broth. Blend for 2-3 minutes until completely smooth and creamy. Add more broth, a little at a time, until soup reaches your preferred consistency. It should be thick and creamy but pourable, similar to heavy cream. Note: The cottage cheese blends completely smooth – you won’t see or taste curds in the finished protein packed butternut squash soup.

If using a stand blender, work carefully with hot liquid. Transfer the roasted squash and squeezed garlic cloves to the blender. Add beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups broth. Fill blender only halfway and hold lid down firmly with a folded towel. Blend until completely smooth, then add more broth as needed for desired consistency.

Step 6: Place the Dutch oven over medium-low heat and warm the soup gently for 3-5 minutes, stirring occasionally, until steaming hot (about 165°F). Taste and season with the remaining ½ teaspoon salt and additional pepper as needed. The maple syrup should add subtle sweetness without making the soup taste sweet.

Step 7: Ladle the hot soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread for a complete, satisfying meal.

Best Pairings for Protein Butternut Squash Soup

This protein-rich soup pairs beautifully with sides that add texture and complementary flavors.

Crusty sourdough bread: The tangy, chewy bread is perfect for dipping and adds satisfying carbs to balance the protein-rich soup.

Simple arugula salad: Peppery greens with lemon vinaigrette add freshness and cut through the creamy richness of this high protein soup.

Toasted pepitas: These crunchy pumpkin seeds add textural contrast plus extra protein and healthy fats, making the meal even more nutritious.

Roasted Brussels sprouts: The caramelized, slightly bitter sprouts complement the sweet squash and add fiber to this already protein-packed meal.

Herbed goat cheese: A small dollop adds tangy richness and even more protein to your protein butternut squash soup recipe.

More Butternut Squash Soup Favorites

This protein-enhanced soup provides nutritious fuel while maintaining the comforting essence of butternut squash. For traditional flavor profiles with deep caramelization, the Roasted Butternut Squash Soup complements this healthier version perfectly for varied weekly menus. When entertaining guests, serve the Gordon Ramsay Butternut Squash Soup alongside this protein-rich option for impressive variety.

Add textural interest to soup nights with the Savory Butternut Squash Gnocchi Soup, which turns simple soup into a complete meal with tender dumplings. For exploring different squash varieties beyond butternut, the Creamy Acorn Squash Soup brings subtle sweetness and nutty undertones to autumn dining.

Storing Your Protein Rich Butternut Squash Soup

This soup stores exceptionally well and actually tastes even better the next day as flavors meld. Store in airtight containers in the refrigerator for up to 4 days. I recommend portioning it into individual containers for easy meal prep throughout the week. Each container holds one satisfying, high-protein lunch.

When reheating, warm gently on the stove over medium-low heat, stirring occasionally. The soup will thicken as it sits, so add a splash of vegetable broth or water to reach your desired consistency. You can also reheat individual portions in the microwave for 2-3 minutes, stirring halfway through.

This protein packed butternut squash soup freezes beautifully for up to 3 months in freezer-safe containers. Pro tip: Leave about an inch of headspace in containers to allow for expansion during freezing. Thaw overnight in the refrigerator before reheating, or use the defrost function on your microwave.

Your Protein Butternut Squash Soup Questions Answered

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