Hey, friends!
Are you in the mood for something warm and cozy? I’ve got a treat for you!
Today, I’m sharing my high-protein butternut squash soup recipe.
This soup is creamy, flavorful, and packed with protein to keep you full and satisfied.
Perfect for chilly days or anytime you want a healthy meal.
Grab your blender, and let’s whip up some soup magic!
Suggestions for Ingredient Substitution
Bone broth can be replaced with vegetable broth for a vegetarian option, maintaining the soup’s savory base while reducing protein content slightly. Use the same amount of vegetable broth as bone broth. Cottage cheese can be substituted with silken tofu for a dairy-free alternative, preserving the creamy texture and protein boost. Blend the tofu until smooth and use a 1:1 ratio. Butternut squash can be swapped with pumpkin or sweet potato for different flavor profiles while maintaining similar nutritional value. Adjust cooking time as needed, as sweet potatoes may cook faster than butternut squash. These substitutions cater to various dietary needs while preserving the soup’s overall character and nutritional benefits.
| Preparation Time | 15-20 minutes |
| Cooking Time | 50-55 minutes |
| Total Time | 65-75 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 25-30 g
- Fat: 20-25 g
- Carbohydrates: 85-100 g
Ingredients
- One big butternut squash (approx. 3-3.5 lbs), halved and deseeded
- 1/2 tablespoon olive oil
- 3 peeled garlic cloves
- 1 peeled shallot
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried thyme, split
- 1 teaspoon rubbed sage, split
- 4 cups bone broth
- 3/4 cup small curd cottage cheese
- 1/8 teaspoon cumin
- 1/4 teaspoon nutmeg
- 1 tablespoon honey
Step 1: Prepare and Roast the Butternut Squash
Preheat the oven to 400 degrees F.
Line a cookie sheet with aluminum foil for easy cleanup.
Take the butternut squash and cover the cut sides with 1/2 tablespoon of olive oil, a pinch of salt, a pinch of pepper, 1/2 teaspoon of thyme, and 1/2 teaspoon of rubbed sage.
Place the squash face down (cut sides down) on the prepared cookie sheet.
Add garlic cloves and a shallot to the pan, and drizzle them with a bit of olive oil.
Roast the squash, garlic, and shallot in the oven for 40-45 minutes, or until they are soft.
The exact time may vary depending on the thickness of the squash.
Once done, set them aside to cool.
Step 2: Prepare the Soup Base
In a large soup pan, combine 4 cups of bone broth with 1/8 teaspoon of cumin, 1/4 teaspoon of nutmeg, 1 teaspoon of salt, 1/4 teaspoon of ground pepper, 1/2 teaspoon of dried thyme, 1/2 teaspoon of rubbed sage, and 1 tablespoon of honey.
Stir to blend the spices evenly throughout the broth.
Step 3: Add Roasted Ingredients to the Soup
Once the butternut squash has cooled enough to handle, remove the peel and cut it into cubes.
Add the roasted squash, along with the garlic and shallot, to the soup pan with the seasoned broth.
Bring everything to a simmer and let it cook for about 10 minutes to allow the flavors to meld together.
Step 4: Blend the Soup
Remove the soup from the heat.
Add cottage cheese to the pan for a creamy texture.
Use an immersion blender directly in the pan to puree the soup until smooth, or carefully transfer all of the ingredients to a blender and blend until smooth.
Ensure the mixture is well blended and lump-free.
Step 5: Serve the Soup
Once the soup reaches your desired consistency, it’s ready to serve.
Enjoy it hot as a comforting and flavorful meal.
Adjust seasoning if needed before serving.
