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Protein Packed Butternut Squash Soup

Bowl of protein packed butternut squash soup garnished with pepitas and fresh thyme
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High-protein butternut squash soup with cottage cheese and white beans that blend seamlessly with roasted vegetables. Creamy and satisfying one-pot meal.

Ingredients

Scale
  • 1 cup full-fat small-curd cottage cheese
  • 1 medium butternut squash (about 2½ pounds whole, yielding 1¾–2 pounds cubed) 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)
  • Toasted pepitas for serving
  • Crusty bread for serving

Instructions

  1. Heat oven to 425°F. Place cottage cheese on counter to come to room temperature, about 15-20 minutes. This helps it blend smoothly.
  2. Peel and seed butternut squash, then cut into 1-inch cubes (microwave whole squash 2-3 minutes first to make cutting easier). Transfer to large Dutch oven (at least 5-6 quart capacity). Drizzle with 1 tablespoon olive oil, season with 1 teaspoon salt and several grinds pepper, and toss to coat.
  3. Nestle garlic half cut-side down into center of squash, making sure cut side touches bottom of pot. Scatter thyme sprigs on top and drizzle with remaining 1 tablespoon oil. Cover and roast until squash very tender and breaks apart easily, 45-55 minutes.
  4. Remove pot from oven and discard thyme sprigs. When cool enough to handle (3-4 minutes), carefully remove roasted garlic bulb and squeeze soft cloves into pot. Be careful as garlic will be very hot.
  5. If using immersion blender: Add beans, room-temperature cottage cheese, maple syrup, nutmeg, and cayenne to Dutch oven. Pour in 3 cups broth. Blend for 2-3 minutes until completely smooth. Add more broth as needed to reach consistency similar to heavy cream. The cottage cheese will blend completely smooth. If using stand blender: Transfer squash and garlic to blender. Add beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups broth. Fill only halfway and hold lid firmly. Blend until smooth, adding more broth as needed.
  6. Place Dutch oven over medium-low heat and warm soup gently for 3-5 minutes, stirring occasionally, until steaming hot (about 165°F). Taste and season with remaining ½ teaspoon salt and additional pepper as needed.
  7. Ladle into bowls and garnish with toasted pepitas, fresh thyme leaves, and drizzle of olive oil. Serve with crusty bread.

Notes

  • Full-fat small-curd cottage cheese blends smoothest. Good Culture and Daisy brands work well.
  • Roasting squash develops deep caramelized flavor. Don’t skip this step for best results.
  • Cottage cheese blends completely smooth – you won’t taste or see curds in finished soup.
  • Soup thickens as it sits. Add extra broth when reheating to reach desired consistency.
  • Can substitute ricotta for cottage cheese (slightly less protein) or silken tofu for dairy-free option.
  • Microwave whole squash 2-3 minutes before peeling to make prep much easier.

Nutrition

Find it online: https://www.benefitiany.com/protein-packed-butternut-squash-soup/