protein-packed butternut squash soup

If you’re looking for a warm, comforting dish that’s perfect for those chilly fall evenings, you’ve found it! This protein-packed butternut squash soup is like a cozy hug in a bowl. It’s rich, creamy, and bursting with flavor—all while being simple enough to whip up on a busy weeknight. I love making this soup for family gatherings or lazy Sundays when you just want something wholesome and satisfying.

The best part? You can make this delightful soup ahead of time and enjoy it throughout the week. It’s an easy way to get your veggies in while savoring every spoonful. Let’s dive into why you’ll absolutely adore this recipe!

Why You’ll Love This Recipe

• Easy to Prepare: With just one pot and simple steps, this recipe is perfect for anyone, even beginner cooks!
• Family-Friendly: Packed with flavors that kids will love, it’s a great way to sneak in some nutritious ingredients.
• Make-Ahead Convenience: This soup stores well in the fridge or freezer, making meal prep a breeze.
• Delicious Flavor: The combination of roasted butternut squash, garlic, and spices creates a rich and comforting taste.
• Versatile Ingredients: You can easily swap in vegetables you have on hand—perfect for using up what’s in your pantry!

Ingredients You’ll Need

This protein-packed butternut squash soup uses simple and wholesome ingredients that are easy to find. Gather these goodies, and you’ll be on your way to enjoying a delicious meal!

For the Soup

• 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

For Serving

• Toasted pepitas
• Crusty bread

Variations

One of the best things about this protein-packed butternut squash soup is its flexibility! Here are some fun variations you can try:

• Swap the Veggies: Feel free to mix in different root vegetables like sweet potatoes or carrots for added sweetness and nutrition.
• Add Some Heat: If you enjoy spice, toss in some red pepper flakes or extra cayenne pepper for a kick!
• Creamy Alternative: Substitute the cottage cheese with a plant-based cream or yogurt if you’re looking for a dairy-free option.
• Herb Infusion: Try adding different herbs like rosemary or sage for an exciting twist on flavor.

How to Make protein-packed butternut squash soup

Step 1: Preheat the Oven

Begin by heating your oven to 425°F. While it warms up, let the cottage cheese sit out on the counter; this step helps it blend smoothly later.

Step 2: Prepare the Squash

Peel and seed the butternut squash (or any other root veggies you’re using), then cut them into 1-inch cubes. Place them into a large Dutch oven. Drizzle with 1 tablespoon of olive oil and sprinkle with 1 teaspoon of salt along with several grinds of black pepper. Toss everything well so each piece is coated; this will enhance their natural sweetness while roasting.

Step 3: Roast Until Tender

Nestle the garlic half right in the center of your cubed veggies so it roasts beautifully alongside them. Scatter thyme sprigs over everything before drizzling with another tablespoon of olive oil. Cover the pot and roast until the squash is tender—approximately 45 to 55 minutes.

Step 4: Blend Away!

Once roasted, carefully remove the pot from the oven. Discard the thyme sprigs and squeeze out those sweet roasted garlic cloves into your pot. If you’re using an immersion blender, add in your white beans, cottage cheese, maple syrup, nutmeg, cayenne pepper, and pour in 3 cups of vegetable broth. Blend until smooth! If using a stand blender instead, transfer everything carefully before blending.

Step 5: Final Touches

Put your Dutch oven back over medium-low heat to gently warm up your silky soup. Give it a taste—add more salt or pepper if needed! Ladle into bowls and top each serving with toasted pepitas and fresh thyme leaves. Drizzle with extra olive oil if you’re feeling fancy! Serve with crusty bread on the side for dipping.

Enjoy every creamy spoonful of your protein-packed butternut squash soup!

Pro Tips for Making protein-packed butternut squash soup

Creating the perfect bowl of protein-packed butternut squash soup can be simple and delightful with a few helpful tips!

• Choose the Right Squash: Opt for a medium-sized butternut squash that feels heavy for its size. This ensures a sweeter flavor and creamier texture in your soup.
• Roast for Flavor: Roasting the squash enhances its natural sweetness and adds depth to the overall flavor, making your soup even more delicious.
• Adjust Consistency: If you prefer a thicker or thinner soup, feel free to adjust the broth. Start with 3 cups and add more gradually until you reach your desired consistency.
• Blend Thoroughly: Ensuring a smooth blend is key to a velvety soup. Take your time when blending, and don’t be afraid to blend it longer than you think!
• Taste as You Go: Seasoning is everything! Always taste your soup before serving and adjust salt, pepper, or even maple syrup according to your preference for balance.

How to Serve protein-packed butternut squash soup

Serving this comforting dish can elevate your dining experience, making it not just a meal but an occasion!

Garnishes

• Toasted Pepitas: These crunchy pumpkin seeds add a delightful texture and nutty flavor that contrasts beautifully with the creamy soup.
• Fresh Thyme Leaves: A sprinkle of fresh thyme on top provides a pop of color and an aromatic touch that enhances the overall experience.
• A Drizzle of Olive Oil: A simple drizzle of high-quality extra-virgin olive oil adds richness and makes the presentation inviting.

Side Dishes

• Crusty Bread: A warm slice of crusty bread is perfect for dipping into your soup. It complements the flavors beautifully while adding satisfying crunch.
• Simple Green Salad: A light salad with mixed greens, cherry tomatoes, and a lemon vinaigrette offers freshness that balances the richness of the soup.
• Roasted Veggies: Seasonal roasted vegetables like Brussels sprouts or carrots make for an excellent side. Their caramelization brings out sweetness that pairs well with butternut squash.
• Quinoa Salad: A protein-rich quinoa salad tossed with herbs and veggies can round out your meal, providing additional texture and nutrients.

Enjoy crafting this cozy one-pot fall perfection! Your protein-packed butternut squash soup is sure to become a family favorite.

Make Ahead and Storage

This protein-packed butternut squash soup is perfect for meal prep! Not only does it taste even better the next day, but it’s also super easy to store and reheat. Here’s how you can make the most of your delicious soup!

Storing Leftovers

• Pour any leftover soup into an airtight container.
• Let it cool completely before sealing to prevent condensation.
• Store in the refrigerator for up to 5 days.

Freezing

• Allow the soup to cool at room temperature.
• Transfer to freezer-safe containers or heavy-duty freezer bags, leaving some room for expansion.
• Label with the date and freeze for up to 3 months.

Reheating

• Thaw overnight in the refrigerator if frozen.
• For stovetop reheating, place in a pot over medium heat, adding a splash of broth if too thick.
• Microwave in a bowl, stirring halfway through until heated through.

FAQs

Here are some common questions about making this delightful soup.

Can I make protein-packed butternut squash soup without cottage cheese?

Yes! If you prefer a dairy-free option, consider using silken tofu or nutritional yeast for added creaminess and protein.

How can I enhance the flavor of my protein-packed butternut squash soup?

For extra flavor, try adding spices like cumin or smoked paprika. You can also toss in some sautéed onions or carrots before roasting your squash!

Is protein-packed butternut squash soup suitable for meal prep?

Absolutely! This soup stores well and tastes great after being refrigerated or frozen, making it an excellent choice for meal prep.

What can I serve with protein-packed butternut squash soup?

This soup pairs wonderfully with crusty bread or a simple green salad. For added crunch, top with toasted pepitas!

Final Thoughts

I hope you enjoy making this cozy protein-packed butternut squash soup as much as I do! It’s not only comforting and delicious but also packed with nutrients that will nourish your body. Whether you’re preparing it for a weeknight dinner or a weekend gathering, this recipe is sure to impress. Happy cooking, and may your kitchen be filled with warmth and joy!