My kids used to push vegetables around their plates until I discovered this game-changing trick: blending silky cottage cheese into butternut squash soup. This high-protein butternut squash soup transforms ordinary fall produce into a creamy, satisfying meal that delivers 18 grams of protein per bowl. The secret lies in roasting the squash until caramelized, then combining it with protein-rich cottage cheese and cannellini beans for a soup that tastes indulgent but fuels your body properly.
Last October, when I was trying to sneak more protein into my family’s diet, I started experimenting with cottage cheese in unexpected places. This soup became our breakthrough recipe because the cottage cheese completely disappears into the velvety texture while doubling the protein content. Now it’s our weekly tradition every time the weather turns crisp. Trust me on this one!
Table of Contents
Ingredients for High-Protein Butternut Squash Soup
I swear by using room-temperature cottage cheese because it blends seamlessly without creating any lumps. Pro tip: take it out of the fridge when you start prepping your vegetables.
- 1¼ cups whole milk cottage cheese
- 2 pounds butternut squash, peeled and cubed (or pre-cut cubes)
- 3 tablespoons avocado oil, divided
- 2 teaspoons sea salt, divided
- Black pepper to taste
- 1 whole head garlic, top trimmed off – I always roast the entire head for maximum flavor
- 3 fresh rosemary sprigs
- 1 can (15 oz) cannellini beans, rinsed and drained – My family prefers these over navy beans
- 3 tablespoons honey
- ½ teaspoon ground cinnamon
- ¼ teaspoon smoked paprika – This adds incredible depth
- 4½ cups chicken or vegetable stock, divided
- Pumpkin seeds for garnish
- Sourdough bread for serving
Step-by-Step Instructions
I always use a large roasting pan for this method because it gives the squash more surface area to caramelize beautifully.
Step 1: Preheat oven to 400°F. Let cottage cheese sit at room temperature while you prep. Cut butternut squash into uniform 1½-inch pieces and spread on a large rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with 1 teaspoon salt and pepper. Toss until well coated.
Step 2: Place the trimmed garlic head in the center of the squash and nestle rosemary sprigs around it. Drizzle remaining oil over everything. Roast for 50-60 minutes until squash is golden brown and easily pierced with a fork.
Step 3: Remove rosemary sprigs and let everything cool for 10 minutes. Squeeze roasted garlic cloves from their skins directly onto the squash. The cloves should be soft and golden.
Step 4: Transfer roasted squash and garlic to a large soup pot. Add cannellini beans, cottage cheese, honey, cinnamon, and smoked paprika. Pour in 3½ cups of stock. Using an immersion blender, puree until completely smooth and creamy.
Step 5: Heat soup over medium heat, stirring occasionally. Add remaining stock gradually until you reach your desired consistency. Season with remaining salt and pepper to taste. Simmer 5 minutes to blend flavors.
What to Serve with High-Protein Butternut Squash Soup
This protein-rich soup pairs wonderfully with textures and flavors that complement its creamy, sweet profile.
High-Protein Cottage Cheese Bagels: These bagels echo the cottage cheese theme while providing a hearty, protein-packed bread option that’s perfect for dunking.
Mediterranean Chickpea Chicken Salad: The bright Mediterranean flavors and additional protein from chickpeas create a perfect balance to the soup’s rich, earthy sweetness.
Fluffy Cottage Cheese Bread: This light, airy bread complements the soup’s cottage cheese base while adding satisfying substance to your meal.
Arugula Salad with Pomegranate: The peppery greens and tart pomegranate seeds provide bright contrast to the soup’s mellow sweetness.
Toasted Walnut Bread: Nutty, crunchy bread adds textural interest and healthy fats that pair beautifully with butternut squash.
Storage & Serving Tips
Store this soup in airtight containers in the refrigerator for up to 5 days. The flavors meld beautifully overnight, making leftovers even more delicious.
For reheating, use low heat on the stovetop and stir frequently to prevent sticking. Add a splash of stock or water if the soup has thickened too much during storage. The cottage cheese maintains its creamy texture even after multiple reheats.
This soup freezes exceptionally well for up to 4 months. Pour into freezer-safe containers, leaving 1 inch of headspace for expansion. Thaw completely in the refrigerator before reheating gently on the stove.
Conclusion
This high-protein butternut squash soup proves that healthy eating doesn’t mean sacrificing comfort or flavor. With 18 grams of protein per serving and all the cozy fall flavors you crave, it’s become our family’s signature soup recipe. Give it a try and watch how this simple technique transforms your soup game forever.
High-Protein Butternut Squash Soup with White Beans
Ingredients
Equipment
Method
- Preheat oven to 400°F. Let cottage cheese come to room temperature. Cut butternut squash into 1½-inch pieces and spread on large rimmed baking sheet. Drizzle with 2 tablespoons oil, sprinkle with 1 teaspoon salt and pepper, toss to coat.
- Place trimmed garlic head in center of squash and nestle rosemary sprigs around it. Drizzle with remaining oil. Roast 50-60 minutes until squash is golden brown and fork-tender.
- Remove rosemary sprigs and cool 10 minutes. Squeeze roasted garlic cloves from skins directly onto squash.
- Transfer roasted squash and garlic to large soup pot. Add cannellini beans, cottage cheese, honey, cinnamon, and smoked paprika. Pour in 3½ cups stock. Puree with immersion blender until smooth.
- Heat soup over medium heat, stirring occasionally. Gradually add remaining stock to reach desired consistency. Season with remaining salt and pepper. Simmer 5 minutes to blend flavors.
Notes
