A Nutritious and Delicious Powerhouse

If you’re looking for a high-protein, nutrient-packed, and incredibly flavorful soup, this Butternut Squash Protein Soup recipe has it all. Packed with seasonal vegetables, aromatic herbs, and a powerful protein boost, this soup is both satisfying and delicious. Here’s how to prepare this heartwarming meal that’s perfect for colder months.

Why Butternut Squash Protein Soup?

Butternut squash is a fantastic source of vitamins A and C, potassium, and dietary fiber, making it a wholesome base for a nutritious soup. By adding bone broth and cottage cheese, this recipe achieves an impressive protein content without compromising on creamy texture or savory flavor.

Ingredients for Butternut Squash Protein Soup

Before we dive into the cooking process, here’s everything you’ll need for the soup:

• 1 large butternut squash (or 2 small ones)
• 1 large red onion (or 2 shallots if you prefer a milder flavor)
• 12 mini red peppers (or a mix of red, yellow, and orange), sliced in half and seeds removed
• 1 garlic bulb
• 17 oz bone broth (chicken or beef preferred for higher protein content; vegetable broth also works)
• 3.5 servings of cottage cheese (approx. ¾ of a tub)
• Olive oil (for roasting)
• Salt and pepper (to taste)
• Paprika
• Onion powder
• Thyme
• Optional toppings: cream, hot sauce, fresh herbs, or croutons

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Instructions for Making Butternut Squash Protein Soup

Step 1: Prepare the Ingredients

1. Preheat the oven to 410°F (210°C). This high temperature ensures the butternut squash and vegetables roast quickly, bringing out their natural sweetness.
2. Cut the butternut squash in half lengthwise. Use a spoon to scoop out all the seeds. To promote even baking, score the flesh of the squash by making shallow cuts in a crisscross pattern.
3. Prepare the other vegetables. Slice the red onion (or shallots) into large chunks, about 1/8ths. Slice the mini red peppers in half and remove the seeds.
4. Prepare the garlic. Slice off the top of a whole garlic bulb, exposing the tops of the cloves. Drizzle the garlic with a small amount of olive oil and wrap it tightly in foil or parchment paper.

Step 2: Season and Roast

1. Arrange the vegetables on a baking sheet, including the butternut squash (cut side up), red onion, red peppers, and garlic (wrapped in foil).
2. Drizzle or spray the vegetables lightly with olive oil, then season generously with salt, pepper, paprika, onion powder, and thyme.
3. Roast in the oven for 45-50 minutes, or until the butternut squash is fork-tender, and the onions and peppers are soft and slightly caramelized. The garlic should be soft and aromatic.
4. Remove from the oven and let cool for a few minutes to make handling easier.

Step 3: Blend the Ingredients

1. Scoop the flesh from the butternut squash into a blender. You may also peel off the skin if it comes away easily, as this can sometimes be easier than scooping.
2. Add the roasted vegetables to the blender, including the red onion, peppers, and roasted garlic (squeeze the cloves out of their skins).
3. Pour in the bone broth to add a rich, savory base. For extra protein, use chicken or beef bone broth, though vegetable broth is a great option for a vegetarian alternative.
4. Add the cottage cheese for a creamy texture and an impressive protein boost. Cottage cheese blends smoothly into the soup, creating a thick and velvety consistency.
5. Blend until smooth and creamy. Depending on your blender, this may take a few minutes. You want the soup to be completely smooth with no visible chunks. If you prefer a thinner soup, add a bit more broth until you reach your desired consistency.

Step 4: Season and Serve

1. Taste the soup and adjust the seasoning, adding more salt, pepper, or crushed red pepper flakes if you like a little heat.
2. Serve with optional toppings, such as a drizzle of cream, a dash of hot sauce, fresh herbs, or crunchy croutons for added texture.

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Health Benefits of Butternut Squash Protein Soup

This Butternut Squash Protein Soup isn’t just about flavor—it’s a nutritious powerhouse loaded with health benefits:

• High in Protein: With the combination of bone broth and cottage cheese, this soup is an excellent source of protein, making it perfect for anyone looking to boost their protein intake. @shredhappens on TikTok estimated this recipe provides approximately 75 grams of protein per batch!
• Packed with Vitamins and Minerals: Butternut squash is rich in vitamins A and C, which support immune health, while red peppers add an extra dose of vitamin C. The potassium in butternut squash also helps regulate blood pressure.
• Gut-Friendly Ingredients: Bone broth is known for its gut-healing properties, as it contains collagen and amino acids that support a healthy digestive system. Additionally, garlic is a natural antibacterial and anti-inflammatory agent.
• Antioxidant-Rich: The paprika, thyme, and garlic used in this recipe add a wealth of antioxidants, which help to fight free radicals and reduce inflammation in the body.

Tips and Variations

• Vegetarian Option: For a vegetarian-friendly version, replace the bone broth with vegetable broth. While this will reduce the protein content slightly, it will still deliver a nutrient-packed, delicious soup.
• Add Spices: If you enjoy more spice, try adding a pinch of cayenne pepper or a few dashes of hot sauce directly to the soup during blending.
• Boost Fiber Content: Adding a small handful of cooked quinoa to the soup before blending can add fiber and make the soup more filling.
• Dairy-Free Alternative: For a dairy-free option, you can substitute the cottage cheese with a high-protein, unsweetened plant-based yogurt, though the texture may be slightly different.

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Serving Suggestions

This Butternut Squash Protein Soup pairs beautifully with a variety of toppings and sides. Here are a few ideas to make it a complete meal:

• Crusty Bread: A slice of whole-grain or sourdough bread on the side adds texture and complements the creaminess of the soup.
• Top with Fresh Herbs: Chopped parsley, chives, or cilantro add a fresh burst of flavor.
• Add a Drizzle of Cream or Yogurt: For extra richness, swirl a bit of heavy cream, Greek yogurt, or a dairy-free alternative on top.

Conclusion

This Butternut Squash Protein Soup recipe is a nourishing, high-protein meal that’s easy to prepare and rich in both flavor and nutrition. Whether you’re seeking a cozy dinner option or a post-workout meal, this protein-packed soup fits the bill perfectly. Try this recipe to enjoy a creamy, satisfying bowl of soup that will warm you up and fuel you for the day ahead.