If you’re looking for a cozy, nutritious, and comforting meal that doesn’t skimp on flavor, this protein-packed butternut squash soup is an absolute must-try. It combines the rich sweetness of roasted squash with the creamy tang of cottage cheese and the hearty goodness of white beans, making it both satisfying and bursting with wholesome ingredients. Every spoonful is a warm hug, packed with protein and vibrant autumnal colors, perfect for a chilly day when you want to feel nourished from the inside out.

protein-packed butternut squash soup Recipe - Recipe Image

Ingredients You’ll Need

The magic of this protein-packed butternut squash soup lies in its simple, thoughtfully chosen ingredients. Each component plays a crucial role in building layers of flavor, texture, and nourishment without complicated steps or exotic additions.

Full-fat small-curd cottage cheese: Provides creamy texture and a boost of protein that makes this soup wonderfully filling.
Medium butternut squash: The star ingredient brings natural sweetness, vibrant color, and creamy softness when roasted.
Extra-virgin olive oil: Used for roasting and finishing, it adds richness and depth of flavor.
Kosher salt: Essential to enhance all the natural flavors and balance sweetness.
Freshly-ground black pepper: Adds a gentle bite to cut through the creaminess.
Garlic (bottom half of a bulb): Roasting whole garlic mellows its flavor, giving the soup a subtle aromatic sweetness.
Fresh thyme sprigs: Infuse an earthy, herbal note that complements the squash perfectly.
White beans (canned, drained, and rinsed): Boost protein and create a silky texture when pureed.
Pure maple syrup: Just a touch enhances the natural sweetness in balance with savory elements.
Ground nutmeg: Adds warmth and a subtle spice that’s classic with squash dishes.
Cayenne pepper: A tiny pinch lends a hint of heat to lift the flavors.
Low-sodium vegetable broth: Used for blending to create the perfect soup consistency without being overpowering.
Toasted pepitas: For crunch and a nutty finish when serving.
Crusty bread: The perfect accompaniment to scoop up every last bit of this deliciously creamy soup.

How to Make protein-packed butternut squash soup

Step 1: Prepare and Roast the Squash

Start by preheating your oven to 425°F and let the cottage cheese gently come to room temperature—it blends better that way. Peel and cube the butternut squash into roughly 1-inch pieces; uniform sizes roast evenly and melt into silky chunks. Toss the squash with half of the olive oil, salt, and pepper in a large Dutch oven. Nestle the garlic half right into the center so it roasts alongside. Add the fresh thyme sprigs, drizzle with the remaining oil, then cover and roast until tender; this slow cooking caramelizes the squash’s natural sugars and softens everything to a buttery texture perfect for blending.

Step 2: Blend the Soup to Perfection

Once the squash is tender and the garlic is roasted to sublime softness, remove the Dutch oven from the oven. Discard the thyme sprigs, then squeeze the garlic cloves into the pot. Adding in the white beans, room-temperature cottage cheese, maple syrup, nutmeg, and a pinch of cayenne pepper creates incredible layers of flavor and texture. Pour in three cups of the vegetable broth and blend everything carefully until silky smooth, adding more broth if you prefer a thinner soup. Whether you use an immersion blender right in the pot or transfer everything to a stand blender, this step transforms simple ingredients into something luxuriously creamy and hearty.

Step 3: Season and Warm Through

Return the blended soup to medium-low heat on the stovetop to warm through gently, allowing the flavors to mingle beautifully. Taste and adjust seasoning with extra salt and pepper as needed—this final touch makes all the difference in balancing the savory, sweet, and spicy notes of your protein-packed butternut squash soup.

How to Serve protein-packed butternut squash soup

Garnishes

Adding the right garnish transforms a simple bowl into an inviting experience. Toasted pepitas sprinkle a festive crunch and earthy flavor, while fresh thyme leaves brighten the dish visually and aromatically. A drizzle of good quality olive oil adds a lush finish that enhances the soup’s creamy texture.

Side Dishes

Serve this soup alongside thick slices of crusty bread—perfect for dipping and soaking up every creamy bite. A simple green salad with a lemon vinaigrette can add a refreshing contrast, cutting through the richness and complementing the protein-packed butternut squash soup beautifully.

Creative Ways to Present

For a special touch, serve the soup in hollowed-out mini pumpkins or decorative autumn squash bowls for a charming seasonal presentation. Alternatively, swirl a dollop of crème fraîche or Greek yogurt mixed with fresh herbs on top for extra creaminess and a lovely visual flourish.

Make Ahead and Storage

Storing Leftovers

This protein-packed butternut squash soup keeps beautifully in an airtight container in the refrigerator for up to 4 days. The flavors deepen overnight, making it an excellent make-ahead meal when you want something quick and satisfying for lunch or dinner.

Freezing

If you want to enjoy this soup beyond a few days, freezing is a fantastic option. Cool the soup completely before transferring it to freezer-safe containers or heavy-duty bags. It will keep well for up to 3 months. Just be sure to leave some space for expansion and thaw gently in the fridge overnight before reheating.

Reheating

Reheat gently on the stovetop over low to medium heat, stirring occasionally to prevent sticking. If the soup is too thick, add a splash of vegetable broth or water to bring back the perfect silky consistency. Avoid microwaving for long periods to preserve the creamy texture and fresh flavors.

FAQs

Can I use other beans instead of white beans?

Absolutely! Cannellini or Great Northern beans work great for their mild flavor and creamy texture. Just make sure they are cooked and well-rinsed to keep the soup smooth and balanced.

Is the cottage cheese flavor noticeable in the soup?

The cottage cheese adds creaminess and protein without a strong flavor, especially when blended with roasted squash and beans, so the taste stays beautifully balanced and smooth.

Can I make this soup vegan?

Yes! Swap the cottage cheese for a vegan creamy substitute like silken tofu or cashew cream, and ensure your vegetable broth and maple syrup are vegan-friendly. You’ll still get a creamy, protein-rich soup.

What if I don’t have fresh thyme?

Dried thyme can be used—just reduce the quantity since dried herbs are more concentrated. Alternatively, rosemary or sage pairs wonderfully with butternut squash flavors.

How spicy is the soup with cayenne pepper?

Only a subtle warmth comes from the pinch of cayenne, meant to gently lift the flavors without overpowering the soup. Feel free to adjust or omit according to your heat preference.

Final Thoughts

This protein-packed butternut squash soup is my go-to for cozy dinners that nourish both body and soul. It’s an easy recipe that delivers rich flavors, plenty of protein, and that comforting feeling we all crave. Once you try it, I promise it will become a favorite in your kitchen too—perfect for sharing with friends or savoring on your own during crisp, chilly days.