Protein-Packed Butternut Squash Soup

Oh, let me take you back to a chilly autumn afternoon when, armed with a spoon and a soft blanket, I discovered the magic of my Protein-Packed Butternut Squash Soup. As the leaves danced outside my window, I felt that familiar tug in my heart for something cozy and uplifting. I wandered into my kitchen, inhaling the sweet, earthy aroma of butternut squash, and before I knew it, this delightful soup came to life! The golden hue, warm spices, and creamy texture brought a smile to my face as the first spoonful melted on my tongue. That rich flavor, lightly sweetened with maple syrup and invigorated by a hint of nuttiness from ground nutmeg… It was pure comfort in a bowl!

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And here’s the best part: this isn’t just any soup! Packed with protein from cottage cheese and white beans, it makes for a nourishing meal that hugs you from the inside out. Every time I serve it to friends or family, their eyes light up, and I hear that delightful chorus of approval. Trust me, once you give this soup a try, you’ll want to make it part of your recipe repertoire for seasons to come!

Why You’ll Love This Recipe

• Easy Peasy: It requires only a handful of simple ingredients, making it incredibly approachable, even for beginner cooks!
• Quick Prep Time: With just about an hour from start to finish, you can whip up a delightful dinner without spending your whole evening in the kitchen.
• Healthy & Nourishing: This soup is a powerhouse of protein and vitamins, filling you up and keeping your energy high.
• Flavor Explosion: The combination of roasted squash, garlic, and spices creates a fullness of flavor that’s both comforting and exciting.
• Crowd-Pleasing: Whether you’re hosting friends, enjoying a family dinner, or just cozying up for yourself, this soup is a sure hit.
• Versatile: Serve it as a light main course or a warm starter; it pairs beautifully with crusty bread or a fresh salad!

Ingredients

• 1 cup full-fat small-curd cottage cheese (I always use Good Culture): Adds a creamy texture and delicious protein to the soup.
• 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash: Sweet, nutty flavor and a gorgeous color. You can even mix it up with carrots and sweet potatoes!
• 2 tablespoons extra-virgin olive oil, divided, plus more for serving: For roasting and drizzling, to give the soup a silky finish.
• 1 1/2 teaspoons kosher salt, divided, plus more as needed: Essential for seasoning and bringing out the flavors.
• Freshly-ground black pepper: A classic seasoning to enhance the taste.
• 1/2 bulb garlic (bottom half only): Roasted garlic adds a lovely sweetness and depth to the soup.
• 4 sprigs fresh thyme, plus leaves for garnish: A fragrant herb that complements the sweet flavors beautifully.
• 1 (15-ounce) can white beans, drained and rinsed: Packs in protein and gives the soup its creamy consistency.
• 2 tablespoons pure maple syrup: A touch of sweetness that balances the savory elements.
• 1/4 teaspoon ground nutmeg: A warm spice that adds depth and coziness.
• Pinch cayenne pepper: A little kick that brightens up the flavors.
• 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided: The perfect base for our soup’s lovely liquid.
• Toasted pepitas, for serving: A delightful crunch on top, bringing texture and a touch of earthiness.
• Crusty bread, for serving: Because what’s better than dipping warm, delicious bread into a cozy bowl of soup?

Full recipe card is below!

How to Make It

Step 1: Preheat and Prep

Heat the oven to 425°F. While that warms up, let’s bring our cottage cheese out from the fridge to take the chill off. This will make it blend in seamlessly later!

Step 2: Chop & Toss

Peel and seed the squash (and/or other root veggies) and cut them into 1-inch cubes. Dump them into a large Dutch oven, and drizzle with 1 tablespoon of olive oil. Sprinkle with 1 teaspoon of kosher salt and a hearty grind of black pepper, then toss to coat. Can you already smell the earthiness? It’s bliss!

Step 3: Nestle & Roast

Nestle the garlic half right in the center of our squash. It should touch the bottom of the pot! Scatter those fresh thyme sprigs on top and drizzle with another tablespoon of oil. Cover it all up and roast until the squash is buttery tender — typically about 45 to 55 minutes.

Step 4: Sweeten the Deal

Once it’s out of the oven, ditch the thyme sprigs and let that pot cool slightly. When you’re ready, squeeze the roasted garlic cloves straight into the mix – oh, the aroma!

Step 5: Blend It Up

If you’re using an immersion blender: Add the beans, cottage cheese, syrup, nutmeg, and cayenne. Pour in 3 cups of broth, and blend until it’s all smooth and dreamy.

If you’re using a stand blender: Carefully transfer the squash and garlic to the blender and add in the beans, cottage cheese, maple syrup, nutmeg, and cayenne with 3 cups of broth. Blend away until silky and luscious!

Step 6: Heat & Serve

Pour the blended goodness back into the Dutch oven over medium-low heat. Give it a taste, adjusting with more salt and pepper if needed. Ladle your beautiful soup into bowls and garnish with toasted pepitas for that delightful crunch, a sprinkle of thyme leaves, and a drizzle of olive oil. Pair with crusty bread to complete your experience!

Pro Tips for Success

• Use Fresh Ingredients: Fresher veggies and herbs make a world of difference in flavor.
• Get Creative with the Blending: You can control the consistency by adding more or less broth, so feel free to experiment!
• Take Your Time on Roasting: Properly roasted squash gives the best flavor, so don’t rush it — a little caramelization goes a long way!
• Sauté Option: For an extra flavor boost, consider sautéing the garlic with onions before adding it to the soup!

Flavor Variations

• Spice It Up: Add a dash of curry powder for a warm, exotic twist.
• Herbaceous Delight: Try incorporating rosemary or sage instead of thyme for a different aromatic profile.
• Coconut Vibes: Substitute the vegetable broth with coconut milk for a creamy, tropical experience.

Serving Suggestions

This soup is perfect served alongside a big ol’ slice of crusty bread, perhaps with a little pat of butter. You could also enhance it with a fresh arugula salad tossed in lemon vinaigrette or enjoy it with a classic grilled cheese. For drinks, pair it with a crisp white wine or a nice, warm herbal tea to match the coziness.

Make-Ahead & Storage

You can totally prep the soup ahead of time! Just follow the recipe up to blending, let it cool, and store it in an airtight container in the fridge for 3–4 days. Just rewarm before serving, and you’re good to go!

Leftovers

If you’re lucky enough to have leftovers, get creative! Use it as a pasta sauce, dollop it on baked potatoes, or mix in cooked grains for a hearty grain bowl.

Freezing

Yes, this soup freezes beautifully! Just transfer it to freezer-safe containers, leaving a little space for expansion. It can last up to 3 months in the freezer. When you’re ready to enjoy it again, thaw it overnight in the fridge.

Reheating

Reheat your soup gently in a pot over medium heat or pop it in the microwave for a few minutes. If it’s too thick, feel free to stir in a little extra broth or water until you reach your desired consistency.

FAQs

Can I use different types of squash?
Absolutely! You can experiment with other squash varieties or even mix in some carrots and sweet potatoes for added sweetness.

Is this soup vegan?
To make it vegan, simply substitute the cottage cheese with a plant-based alternative and ensure that your broth is vegan-friendly.

What’s the best way to achieve a creamy texture?
Blending it well is the key! The cottage cheese and white beans will help create that dreamy, creamy mouthfeel, so blend away until smooth!

How can I adjust the sweetness?
If you prefer a less sweet soup, feel free to reduce the maple syrup or omit it entirely!

Final Thoughts

Cooking this Protein-Packed Butternut Squash Soup is like wrapping yourself in a warm, cozy blanket on a chilly day. From the first whiff of roasting squash to that first creamy spoonful, your kitchen will teem with a sense of comfort and joy! So, my dear food lover, gather your ingredients, turn on some delightful tunes, and let’s create something beautiful together. Enjoy every bowlful, share it with loved ones, and know you’re spreading warmth with each slurp! Happy cooking!