Why I Love This Recipe

This High Protein Butternut Squash Soup is the kind of recipe I make as soon as soup season rolls around. Roasting the butternut squash, sweet potato, onion, and garlic brings out so much natural sweetness and creates a rich, caramelized flavor with hardly any extra work. Blending cottage cheese into the soup makes it incredibly creamy while adding a boost of protein, so it feels hearty without relying on heavy cream. It’s cozy, comforting, and one of those recipes that’s just as good for meal prep as it is for a chilly night at home.

Enjoying The Leftovers

This soup tastes even better the next day as the flavors continue to develop. Enjoy it on its own, pair it with grilled cheese or crusty bread, or add cooked gnocchi for an even heartier meal.

Storing

Store the soup in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Let frozen soup thaw overnight in the refrigerator before reheating.

Reheating

Warm the soup on the stovetop over medium-low heat, stirring occasionally, or microwave individual portions until heated through. If the soup thickens after chilling, stir in a splash of broth until it reaches your desired consistency.

A close up shot of a bowl of butternut squash soup with drizzle of cream, bacon bits and toasted pumpkin seeds on top.
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High Protein Butternut Squash Soup

This High Protein Butternut Squash Soup is made with roasted butternut squash, sweet potato, onion, garlic, and blended cottage cheese for a creamy, protein-packed twist on a classic. It's an easy, cozy soup that's perfect for meal prep, chilly evenings, and comforting weeknight dinners.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
US M
Servings 6

Ingredients

  • 1 large butternut squash, peeled and cubed
  • 1 medium sweet potato, peeled and cubed
  • 1 head of garlic
  • 1 yellow onion, cubed
  • Fresh sage leaves
  • Fresh thyme
  • 4 cups chicken bone broth
  • 1/2 cup cottage cheese
  • 1/2 tbsp sugar
  • 2 tbsp olive oil
  • Salt and pepper to taste
Optional toppings
  • Drizzle of heavy cream
  • Bacon bits
  • Toasted pumpkin seeds
  • Freshly chopped sage
US – M

Instructions

  • Preheat the oven to 350℉. Add the prepped butternut squash, sweet potato, and onion to a parchment lined baking sheet. Season generously with olive oil, salt, and pepper.
  • Prep the garlic by slicing across the top of the head, leaving the root intact so the cloves stay together. Drizzle with olive oil and a pinch of salt, then wrap in foil and place it on the same baking sheet. Roast everything for 1 hour, until the veggies are soft and caramelized with a nice char.
  • Let everything cool for about 10 minutes. Add the butternut squash, sweet potato, and onion to a blender. Unwrap the garlic, squeeze out the cloves, and add them in. Pour in the chicken broth, cottage cheese, 1 tbsp of fresh thyme, 2 fresh sage leaves, and sugar, then blend until smooth.
  • Pour the soup into a pot and bring to a gentle simmer to heat through.
  • Serve with a drizzle of heavy cream, crispy bacon bits, fresh sage, and roasted pumpkin seeds. Enjoy!

Equipment

large pot
cutting board
large baking sheet
measuring cups

Nutrition Per Serving

Calories: 168kcal | Carbohydrates: 26g | Protein: 5g | Fat: 6g | Fiber: 4g