Protein-Packed Butternut Squash Soup

Creamy, protein-packed butternut squash soup is a delightful choice for a cozy family meal. It’s rich and smooth, with a hint of sweetness from the squash. Perfect for chilly evenings, this soup is simple to prepare and even easier to enjoy. Pair it with crusty bread for a complete, nourishing dish that everyone will love.

Why You Will Love This Soup

This butternut squash soup is not only delicious but very easy to make. With simple, everyday ingredients, it comes together quickly, making it a great choice for busy weeknights. The added white beans and cottage cheese bring a lovely creaminess and give a protein boost, making it satisfying for the whole family.

How to Make Soup

Making this soup is a straightforward process. You’ll roast the butternut squash and garlic for a sweet, rich flavor. After blending everything together, it only takes a few minutes to warm it up again. This recipe is perfect for beginners and doesn’t require any special skills.

What You Need

• 1 cup full-fat small-curd cottage cheese
• 1 medium butternut squash (about 2½ pounds, or use 2 pounds pre-cut)
• 2 tablespoons extra-virgin olive oil (divided, plus more for serving)
• 1½ teaspoons kosher salt (divided, plus more as needed)
• 1 pinch freshly-ground black pepper
• ½ bulb garlic (bottom half only)
• 4 sprigs fresh thyme (plus leaves for garnish)
• 1 can white beans (15-ounce, drained and rinsed)
• 2 tablespoons pure maple syrup
• ¼ teaspoon ground nutmeg
• 1 pinch cayenne pepper
• 4 cups low-sodium vegetable broth (32-ounce box, divided)
• toasted pepitas (for serving)
• crusty bread (for serving)

Step-by-Step

1. Heat oven to 425°F. Place cottage cheese on counter to come to room temperature.
2. Peel and seed butternut squash, cut into 1-inch cubes. Transfer to Dutch oven, drizzle with 1 tablespoon oil, season with 1 teaspoon salt and pepper. Toss to coat.
3. Nestle garlic half cut-side down in center of squash, ensuring it touches bottom of pot. Scatter thyme sprigs on top and drizzle with remaining oil. Cover and roast 45-55 minutes until squash is very tender.
4. Remove from oven and discard thyme sprigs. When cool enough to handle, squeeze roasted garlic cloves directly into pot.
5. Add beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups broth. Blend with immersion blender until smooth, adding more broth as needed for desired consistency.
6. Place Dutch oven over medium-low heat to warm soup. Taste and season with salt and pepper. Serve garnished with toasted pepitas, fresh thyme, and olive oil drizzle alongside crusty bread.

How to Serve Soup

This lovely butternut squash soup pairs perfectly with crusty bread for a satisfying meal. If you want to elevate the experience, add a sprinkle of toasted pepitas and some fresh thyme leaves. It’s also a great starter for cozy dinners or family gatherings.

How to Store Soup

To store leftovers, let the soup cool completely. Then, transfer it to an airtight container and refrigerate for up to 4 days. You can freeze the soup for up to 3 months. When reheating, do it gently on the stove or in the microwave, adding a bit of broth if it thickens too much.

Recipe Tips

• Timing: Roasting the squash gives great flavor; don’t skip this step.
• Consistency: You can add more broth if the soup is too thick for your liking.
• Cottage Cheese: Make sure it’s at room temperature for smooth blending.
• Thyme: Feel free to add extra if you love its flavor.
• Serving: Drizzle some olive oil on top for a lovely finish.

Variations & Swaps

• Spicy Kick: Add more cayenne pepper for heat or include diced jalapeños.
• Dairy-Free: Use cashew cream instead of cottage cheese for a vegan version.
• Seasonal Flair: Add roasted apples or carrots for a touch of sweetness.

FAQs

Can I make this soup ahead of time?
Absolutely! You can make it a day or two in advance. Just store it in the fridge and reheat before serving. The flavors may even deepen, making it even tastier.

How well does it freeze?
This soup freezes beautifully. Pour it into airtight containers, leaving some room for expansion, and freeze for up to three months. Just thaw overnight in the fridge before reheating.

What’s the easiest way to reheat it?
You can reheat the soup on the stove over medium heat, stirring frequently. Alternatively, you can use the microwave in 1-minute intervals until warmed through.

Can I swap the white beans for something else?
Yes, if you prefer a different protein, chickpeas or lentils work nicely in this recipe. Just make sure they are cooked beforehand.

What if I don’t have an immersion blender?
No problem! You can use a regular blender, just be cautious when blending hot soups. Blend in small batches and hold a kitchen towel over the lid to prevent spills.

Butternut Squash Soup

This creamy, protein-packed butternut squash soup is a rich, smooth, and slightly sweet dish, perfect for cozy evenings with family.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Main Course, Soup

Cuisine American, Comfort Food

Servings 6 servings

Calories 250 kcal

Ingredients

  

Main Ingredients

• 1 cup full-fat small-curd cottage cheese Let it come to room temperature before use.
• 1 medium butternut squash (about 2½ pounds, or use 2 pounds pre-cut) Peel and seed before cutting.
• 2 tablespoons extra-virgin olive oil, divided Plus extra for serving.
• 1½ teaspoons kosher salt, divided More as needed for seasoning.
• 1 pinch freshly-ground black pepper Adjust according to taste.
• ½ bulb garlic (bottom half only) Roast with squash.
• 4 sprigs fresh thyme Plus leaves for garnish.
• 1 can (15-ounce) white beans, drained and rinsed
• 2 tablespoons pure maple syrup
• ¼ teaspoon ground nutmeg
• 1 pinch cayenne pepper Add more for heat as desired.
• 4 cups low-sodium vegetable broth, divided Use more for desired consistency.
• to taste toasted pepitas, for serving
• as needed crusty bread, for serving

Instructions

 

Preparation

• Preheat the oven to 425°F (220°C).
• Peel and seed the butternut squash, then cut it into 1-inch cubes.
• Transfer the squash to a Dutch oven, drizzle with 1 tablespoon of oil, and season with 1 teaspoon of salt and pepper. Toss to coat.
• Nestle the garlic half cut-side down in the center of the squash, ensuring it touches the bottom of the pot.
• Scatter thyme sprigs on top and drizzle with the remaining oil. Cover and roast for 45-55 minutes until the squash is very tender.

Blending

• Remove from the oven and discard the thyme sprigs. When cool enough to handle, squeeze the roasted garlic cloves directly into the pot.
• Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth.
• Blend with an immersion blender until smooth, adding more broth as needed for desired consistency.

Cooking

• Place the Dutch oven over medium-low heat to warm the soup. Taste and season with salt and pepper.
• Serve garnished with toasted pepitas, fresh thyme, and a drizzle of olive oil alongside crusty bread.

Notes

Timing: Roasting the squash gives great flavor; don’t skip this step. You can add more broth if the soup is too thick for your liking. Make sure cottage cheese is at room temperature for smooth blending. Feel free to add extra thyme if you love its flavor. Drizzle some olive oil on top for a lovely finish.

Keyword Butternut Squash Soup, Creamy Soup, family meal, healthy soup, Vegetarian Soup