Low Carb and High Protein Butternut Squash Soup
Cozy up with this high protein butternut squash soup! Packed with creamy cottage cheese and essential nutrients, it’s a flavorful twist on the classic. With roasted garlic and veggies, this easy recipe will be your new favorite for chilly nights or post-workout recovery.
Protein-Rich Butternut Squash Soup
Can you believe this high protein butternut squash soup has 75 grams of protein?
You can easily divide it into three, four, or even five servings. Four incredibly filling portions will give you just 200 calories and a whopping 19g of protein.
Instead of using heavy cream, I went with cottage cheese to get that creamy texture plus a protein boost, and I added bone broth for another 20g of protein.
Beyond the protein punch, it’s also packed with veggies—so you’ll get essential nutrients without even tasting the cottage cheese, I promise!
Why You’ll Love It
I’m taking full advantage of squash season with this rich and creamy butternut squash soup, and I’ve taken the flavor up a notch by elevating it with a walnut and feta topping.
The result is a delicious, high-protein butternut squash soup that is macro-friendly and just so good.
Here’s why you’ll love it:
- Creamy and satisfying, this high protein butternut squash soup will make you forget it’s packed with protein.
- Cottage cheese and bone broth add that creamy texture and extra protein without the need for heavy cream.
- Quick and easy to make, yet nutritious enough to fit into any healthy diet or meal prep plan.
- Perfect for cozy nights—serve it up as a side dish or as a main with all your favorite toppings like pumpkin seeds and fresh herbs.
- Make a big batch, and you’ve got healthy, protein-rich soup ready to reheat for busy weeknights or lunches all week.
Butternut Squash Soup Ingredients
(Note: These are the recipe’s starring ingredients, but you can find all the ingredients in the recipe card below!)
- Butternut Squash: Choose a firm, heavy squash with a rich color. It roasts beautifully and brings a warm, creamy texture to this dish.
- Red Onion: Go for a red onion that feels solid and firm. Roasting it brings out a sweet depth that adds flavor to the soup.
- Mini Red Peppers: These little guys add natural sweetness and a pop of color. They’re easy to roast and blend up smoothly.
- Bone Broth: Use a high-quality bone broth for added protein and depth of flavor.
- Cottage Cheese: Cottage cheese brings a creamy texture and protein boost to the soup. Look for full-fat for extra richness!
- Toppings: Walnuts and feta are a classic Mediterranean duo. The creamy and crunchy contrast add a little something extra.
Ingredient Swaps & Additions
While this dish is perfect as is, you could make it your own with the following swaps and additions:
- Butternut Squash: For a similar creamy texture with a slightly different flavor profile, try sweet potatoes, acorn squash, or honeynut squash.
- Red Onion: Yellow or white onions work well if you’re out of red—both bring a subtle sweetness when roasted.
- Mini Red Peppers: Use red bell peppers instead, or even add a mix of bell peppers for a colorful, flavorful swap.
- Bone Broth: Vegetable broth or regular chicken broth is a great alternative if you want a lighter flavor or a vegetarian option.
- Cottage Cheese: Greek yogurt makes a good substitute if you prefer a tangier, equally creamy texture.
- Fresh Ginger: Adds a warm, zesty kick that pairs beautifully with the squash and broth.
- Carrots: Roast alongside the squash for a touch of sweetness and extra depth in the soup.
- Turmeric: A pinch will boost color and give an earthy, anti-inflammatory flavor twist while also being anti-inflammatory. to the flavor.
- Coconut Milk: Swirl in a bit for extra creaminess and a hint of sweet.
- Fresh Herbs: Top with fresh thyme, sage, or rosemary for an herby aroma and garnish.
How to Make High Protein Butternut Squash Soup
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card. You can also watch how it comes together in my Instagram reel!
Step 1 – Preheat the Oven and Prepare the Squash
Preheat your oven to 410°F. Cut one large butternut squash (or two Honeynut squash) in half, scoop out the seeds, and carefully score the flesh. Place it on a large baking tray.
Step 2 – Add the Onion and Peppers
Add a large red onion, cut into eighths, to the baking tray with the squash. Slice 12-14 mini red peppers (or a couple of red bell peppers) in half, remove the seeds, and add them to the tray.
Drizzle or spray 1 tablespoon of olive oil, then sprinkle 1 tablespoon of onion powder, 1 tablespoon of thyme, and 1 tablespoon of smoked paprika evenly over the veggies.
Step 3 – Roast the Vegetables
Slice the top off a garlic bulb, drizzle with 1 tablespoon of olive oil, wrap in foil or parchment, and place it on the tray with the other veggies.
Roast everything at 410°F for 45-50 minutes until the squash is tender.
Step 4 – Blend the Ingredients
Once roasted, scoop the squash flesh away from the skin and add to a high-powered blender. Add the roasted onion and peppers, and squeeze the softened garlic cloves out of the bulb into the blender.
Step 5- Finish up the Soup
Pour in 17 ounces of bone broth and add 3-1/2 servings of cottage cheese (about 3/4 of a tub). Blend the mixture until it’s super creamy and smooth. Serve it up hot, or save it for later. When serving, you can top it with a sprinkle of walnuts, feta, and red pepper flakes, if preferred.
What to Serve with Protein Butternut Squash Soup
- Whole Roasted Cauliflower
- Air Fryer Acorn Squash
- Cheese Stuffed Peppers
- Pistachio Crusted Chicken
- Keto Brussels Sprouts
FAQ
Absolutely! Greek yogurt is a great option to maintain creaminess and keep it high in protein.
Swap the cottage cheese for a splash of coconut milk for creaminess. Keep in mind that it’ll make the dish much lower in protein, though. Use veggie broth instead of bone broth to make it fully plant-based.
Yes! Vegetable broth or chicken broth both work well if you don’t have bone broth on hand. However, bone broth is ideal since it adds extra protein.
For extra creamy soups, I use a high-powered blender. However, you can also use an immersion blender (you just won’t get as creamy of a consistency) or a food processor. Just be careful with the hot liquids!
Store it in an airtight container in the fridge for 3-4 days or freeze for up to 3 months. Reheat on the stove over medium heat, adding a bit of broth if it thickens
Not a fan of feta or walnuts? Try adding pumpkin seeds, a drizzle of olive oil, fresh herbs like rosemary, or a sprinkle of black pepper for extra flavor.
Definitely! This protein-rich butternut squash soup keeps well, so it’s perfect to prep ahead for a healthy diet on busy days.
How to Store
Store this high protein butternut squash soup in an airtight container in the fridge for up to 3-4 days.
For longer storage, pour it into freezer-safe containers and freeze for up to 3 months.
When you’re ready to enjoy, reheat on the stove over medium heat, stirring occasionally.
If the soup thickens in the fridge or freezer, just add a splash of vegetable broth or water when reheating to reach your desired consistency.
Recommended Products
Low Carb and High Protein Butternut Squash Soup
This high protein butternut squash soup is macro-friendly and packed with flavor! Roasted vegetables create the base for the soup, while cottage cheese and bone broth add extra protein and creaminess. Topped with walnuts and red pepper flakes for a Mediterranean-inspired take, this main meal soup will not disappoint.
Ingredients
- 1 large butternut squash
- 1 large red onion, cut into eighths
- 12-14 mini red peppers (or 2 red bell peppers), sliced in half with seeds removed
- 2 tablespoons olive oil or avocado oil, divided
- 1 tablespoon onion powder
- 1 tablespoon thyme
- 1 tablespoon smoked paprika
- 1 garlic bulb
- 17 ounces bone broth (chicken or beef)
- 1-½ cups cottage cheese (I like Good Culture)
- Toppings of choice: walnuts, feta, red pepper flakes, fresh herbs, drizzle of cream, or chipotle hot sauce
Instructions
- Preheat your oven to 410°F.
- Cut 1 large butternut squash in half and scoop out the seeds. Carefully score the flesh with a knife to help it cook evenly and soak up all those spices. Place it on a large baking tray.
- Add 1 large red onion, cut into eighths, to the tray, along with the red peppers. Drizzle or spray the veggies with 1 tablespoon of the oil, 1 tablespoon of onion powder, 1 tablespoon of thyme, and 1 tablespoon smoked paprika.
- Slice the top off a garlic bulb, drizzle with the remaining 1 tablespoon of olive oil, then wrap in foil or parchment, and add to the tray.
- Roast everything at 410°F for 45-50 minutes.
- Once roasted, scoop the squash away from the skin, then toss it in a blender with the roasted onion and peppers. Squeeze out the garlic from the bulb and add that in too.
- Pour in the bone broth and cottage cheese. Blend until it’s super creamy and smooth. Serve it up hot or save for later! Top it with your toppings of choice.
Notes
- You can substitute the butternut squash for 2 Honeynut squash.
- When blending the soup (and any hot liquids), be careful and be sure to vent the lid so steam can escape. You can place a dish towel on top to prevent any soup from splashing out.
- Feel free to substitute the cottage cheese for Greek yogurt.
- Bone broth can be substituted for regular broth, but it will slightly reduce the protein content.
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