I’m passionate about cooking and sharing that love through my blog, Simply Taster. My journey began in my grandmother’s kitchen, where I learned that food is about connection and creativity. Over the years, cooking became my therapy and my gift to the people I love. Now, as a mom, I’m exploring protein-packed dessert recipes and hearty meals alike. This fall, I couldn’t resist transforming sweet, roasted squash into one of my favorite healthy blended soups. My kids and I roasted squash with garlic and thyme, then stirred in cottage cheese and white beans. We laughed at the mess, but the result warmed our hearts—and our bellies.
This protein-packed butternut squash soup combines roasted butternut cubes, white beans, and full-fat cottage cheese for a creamy, nutrient-rich meal. Seasoned with garlic, thyme, maple syrup, nutmeg, and a pinch of cayenne, it blends smoothly with vegetable broth to achieve the perfect texture. You simply roast the squash and garlic, then blend with beans, cottage cheese, and spices, adding broth until desired consistency. Finally, reheat gently, garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve alongside crusty bread. Each bowl delivers protein, fiber, and vitamins for a wholesome, satisfying dish—truly nutritious year-round comfort food.
There’s nothing more comforting than a steaming bowl of protein-packed butternut squash soup on a crisp evening. Not only does this dish fulfill your craving for creamy, healthy squash soup, but it also counts as a high protein soup recipes healthy option thanks to cottage cheese and white beans. Moreover, it works beautifully as a squash and bean soup or healthy protein soup recipes staple for meal prep. First, you roast the squash and garlic until tender. Next, you blend with beans, spices, and broth. Finally, you garnish and serve. Whether you’re following a balanced diet, keto-friendly plan, or simply craving blender soups healthy enough for weeknight dinners, this recipe delivers. Additionally, leftovers store beautifully in the fridge or freezer, making this protein crockpot soup alternative a true weeklong winner.
Table of Contents
The Story & Inspiration Behind protein-packed butternut squash soup
A Personal Memory
I still remember the first time I tasted my grandmother’s autumn harvest soup. She peeled golden squash in her worn wooden kitchen, humming an old folk tune. Later, she mashed it gently, stirring in a dollop of cream. When I recreated that memory with my own twist—using cottage cheese and white beans—I felt her spirit guiding my hands. Suddenly, the kitchen smelled of rosemary and nostalgia. Each spoonful of protein-packed butternut squash soup took me back to that warm kitchen, where every meal sparked laughter and storytelling.
Over time, I swapped heavy cream for full-fat small-curd cottage cheese. Consequently, I added more protein without sacrificing creaminess. Meanwhile, the white beans boosted both heartiness and nutritional value. As my kids helped me tear thyme sprigs, they asked, “Why is this soup so good?” I smiled, knowing that combining simple ingredients could yield bold flavor—and lifelong memories.
Why This Recipe Matters
In today’s busy world, we need healthy blended soups that comfort and nourish. This soup stands out because it scores high on protein, fiber, and vitamins—while remaining dairy-forward yet light. Furthermore, it appeals to gluten-free, vegetarian, and low-carb diners alike. Instead of reaching for processed convenience foods, you can whip up this protein-packed butternut squash soup in under two hours.
Moreover, it adapts easily. You can swap squash varieties or blend different root vegetables for variety. For those who love a true protein crockpot soup, simply roast in advance and finish in the slow cooker. Ultimately, this recipe transforms humble squash into a versatile dish worthy of weeknight dinners, holiday menus, or freezer-friendly meal prep. It brings families together, honors tradition, and fuels our day with wholesome nutrition.
Ingredients & Instructions
Protein-Packed Butternut Squash Soup
Ingredients
Equipment
Method
- Preheat oven to 425°F. Let cottage cheese come to room temperature while prepping squash.
- Peel, seed, and cube squash into 1-inch pieces. Add to a Dutch oven, drizzle with 1 tablespoon olive oil, sprinkle 1 teaspoon salt and pepper, and toss to coat.
- Nestle in garlic and thyme sprigs. Drizzle remaining olive oil. Cover and roast for 45–55 minutes until squash is tender.
- Remove thyme and squeeze roasted garlic cloves into the pot.
- Add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend with immersion or stand blender until silky. Add extra broth to adjust consistency.
- Reheat soup over medium-low heat. Adjust salt and pepper to taste.
- Ladle into bowls. Garnish with pepitas, thyme leaves, and a drizzle of olive oil. Serve with crusty bread.
Nutrition
Notes
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Ingredients You Need for protein-packed butternut squash soup
| Ingredient | Quantity |
|---|---|
| Full-fat small-curd cottage cheese (I use Good Culture) | 1 cup |
| Medium butternut squash, peeled, seeded, cubed | 1 (about 2½ pounds) or 2 pounds pre-cut |
| Extra-virgin olive oil, divided | 2 tablespoons |
| Kosher salt, divided | 1½ teaspoons |
| Freshly ground black pepper | To taste |
| Garlic (bottom half of a bulb) | ½ bulb |
| Fresh thyme sprigs, plus leaves for garnish | 4 sprigs |
| White beans, drained and rinsed | 1 (15-ounce) can |
| Pure maple syrup | 2 tablespoons |
| Ground nutmeg | ¼ teaspoon |
| Cayenne pepper | Pinch |
| Low-sodium vegetable broth | 32 ounces (4 cups) |
| Toasted pepitas | For serving |
| Crusty bread | For serving |
Step-by-Step Instructions for protein-packed butternut squash soup
- Preheat oven to 425°F. Allow the cottage cheese to come to room temperature.
- Peel, seed, and cube the butternut squash (or mix with carrots and sweet potatoes). Toss with 1 tablespoon oil, 1 teaspoon kosher salt, and pepper in a large Dutch oven.
- Nestle the garlic bulb half into the center and scatter thyme sprigs on top. Drizzle with remaining oil, cover, and roast until very tender, 45–55 minutes.
- Remove pot from oven; discard thyme sprigs. When cool, squeeze roasted garlic cloves into the pot.
- For immersion blender method: Add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups broth. Blend until smooth, adding broth to adjust consistency.
- For stand blender method: Transfer squash, garlic, beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups broth into blender. Purée until silky, adding broth to reach desired thickness.
- Return soup to Dutch oven over medium-low heat. Season with salt and pepper. Ladle into bowls and garnish with pepitas, thyme leaves, and an olive oil drizzle.
- Serve hot with slices of crusty bread for dipping.
Tips, Variations, and Serving Ideas
Smart Swaps & Variations
If you prefer plant-based swaps, replace cottage cheese with silken tofu or vegan ricotta. You can use coconut milk for a dairy-free twist—just reduce the maple syrup slightly. For low-carb or keto versions, swap carrots and sweet potatoes for extra squash or cauliflower florets. Alternatively, add cooked chicken breast or shredded rotisserie chicken for even more protein. To shift the flavor profile, stir in roasted red peppers or a splash of white wine. You can also finish with a swirl of chimichurri or pesto for a bright, herbal note.
Serving Suggestions
This soup tastes best when served fresh, but you can refrigerate leftovers up to four days. Reheat gently on the stovetop, adding extra broth if it thickens. For convenient meal prep, portion soup into freezer-safe containers; it keeps beautifully for up to three months. Thaw overnight in the fridge before reheating. Pair with a crisp green salad or grain bowl for balanced nutrition. Finally, sprinkle toasted pepitas, pumpkin seeds, or hemp hearts on top to boost texture and protein. Drizzle with truffle oil or chili oil for a restaurant-quality finish.
Health Benefits of protein-packed butternut squash soup
This protein-packed butternut squash soup offers balanced nutrition in every spoonful. Butternut squash delivers a hefty dose of vitamins A and C, which support immune health and skin vitality. Additionally, its potassium content helps regulate blood pressure. Meanwhile, white beans and cottage cheese provide high-quality protein that supports muscle repair, satiety, and metabolic health. Together, they form a hearty protein crockpot soup alternative that keeps you full for hours. Moreover, the fiber from beans and squash encourages healthy digestion, while the healthy fats in olive oil aid nutrient absorption.
Furthermore, this recipe fits a variety of dietary lifestyles. It’s gluten-free by default, vegetarian-friendly, and adaptable for low-carb or keto plans when you adjust certain ingredients. For balanced eaters, it slots perfectly into meal-prep rotations, helping you meet daily protein goals without relying on processed ingredients. In addition, the anti-inflammatory properties of nutmeg and thyme support overall wellness. Ultimately, each serving fuels your body with vitamins, minerals, and plant-powered protein—making this healthy protein soup recipes choice both delicious and nutritious.
Conclusion
By turning humble squash into a creamy, protein-packed butternut squash soup, you elevate weeknight dinners to nourishing experiences. This recipe proves that simple ingredients—like cottage cheese, white beans, and roasted squash—can yield rich flavor, texture, and meaningful nourishment. Whether you call it squash and bean soup, healthy squash soup, or a blender soups healthy treat, this dish will delight your taste buds and fuel your day. So gather those ingredients, embrace the cozy aromas, and share this bowl of warmth with family and friends. Let every spoonful inspire new memories around your table.
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FAQs About protein-packed butternut squash soup
Can I make this soup ahead of time?
Yes, you can prepare the soup up to a day in advance. Store it in the refrigerator, then gently reheat on the stovetop, adding a splash of broth if it thickens.
How do I freeze leftovers?
Portion the cooled soup into freezer-safe containers, leaving space for expansion. Freeze for up to three months. Thaw overnight in the fridge before reheating.
Can I make this soup vegan?
Absolutely. Swap cottage cheese for silken tofu or vegan ricotta, and use coconut milk instead of olive oil for creaminess. Adjust seasonings to taste.
What toppings work well?
Try toasted pepitas, pumpkin seeds, or hemp hearts for crunch. You can also drizzle chili oil, pesto, or a swirl of yogurt for extra flavor and texture.