Creamy Butternut Squash Soup—19g Protein Per Bowl

Name: Creamy Butternut Squash Soup—19g Protein Per Bowl
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4
Ingredients: Butternut squash, halved and deseeded; Red onion, cut into eighths; Mini red peppers (or red bell peppers, halved and deseeded); Olive oil, for vegetables; Onion powder; Dried thyme; Smoked paprika; Sea salt & black pepper; Whole garlic bulb, top trimmed; Olive oil, for garlic bulb; Bone broth (chicken/veg/beef) or vegetable stock; Low-fat cottage cheese; Red wine vinegar or lemon juice; Extra stock or hot water; Greek yogurt or a spoon of cottage cheese; Toasted pumpkin seeds; Chopped parsley or dill; Chilli flakes or cracked black pepper

Roasted squash, peppers & garlic blitzed with bone broth and cottage cheese for a velvety, high-protein soup—about 19g protein and ~200 kcal per serving.

🥣 Creamy, Protein-Packed Comfort in a Bowl

This Creamy Butternut Squash Soup proves that cozy doesn’t have to mean carb-heavy or creamy with dairy. Instead, roasted squash, red peppers, and caramelised garlic blend with bone broth and cottage cheese to make a naturally thick, silky soup with 19g protein per serving and only around 200 calories 🔥

Perfect for meal prep, this soup reheats beautifully and thickens as it cools — just loosen with a splash of hot stock.

🧄 Why You’ll Love This Recipe

High protein & low calorie – 19g protein from cottage cheese and bone broth
No cream needed – yet ultra creamy and rich
Sneaky veggies – butternut squash + peppers for extra vitamins
Perfect for meal prep – make once, enjoy all week
Naturally gluten-free & easily vegetarian

🔥 Roast for Maximum Flavour

The secret to this soup’s deep, sweet flavour is roasting everything until the edges caramelise. Scoring the squash helps it absorb the seasoning and cook evenly. Don’t rush this part — that golden roast gives your soup its signature sweetness and depth!

When the garlic bulb turns soft and fragrant, you’ll know it’s ready to squeeze — buttery, mellow, and perfect for blending.

🥣 Blend Until Silky

Once roasted, everything goes straight into the blender with cottage cheese and bone broth. The result? A creamy, velvety base that feels indulgent but stays light and high in protein.

If you prefer a looser consistency, thin it with a little hot stock or water. A dash of red wine vinegar or lemon juice adds brightness and balance.

🌿 Top It Your Way

Make it your own with toppings that add texture and freshness:

A swirl of Greek yogurt or cottage cheese for extra creaminess
Toasted pumpkin seeds for crunch
A sprinkle of chilli flakes or cracked pepper for heat
Fresh parsley or dill for colour and lift

🕒 Meal Prep & Storage Tips

This soup is a total meal-prep MVP:

Keeps up to 4 days in the fridge
Freezes beautifully for up to 3 months
Thickens when chilled — simply reheat and stir in a splash of broth

💡 Pro Tips

💛 Roast until your squash is deeply golden for the richest flavour.
💛 Swap bone broth for veggie stock + white beans for a vegetarian high-protein option.
💛 Low-fat cottage cheese keeps calories in check but texture luscious.
💛 Add lemon or vinegar right before serving to wake up the flavours.

❓FAQ

Can I make this vegetarian and still keep it high protein?
Absolutely. Swap bone broth for vegetable stock and blend in a can of white beans or lentils for a creamy, protein-boosted base.

Don’t like cottage cheese—what can I use instead?
Try Greek yogurt (added after blending) or silken tofu for a dairy-free twist. Both deliver a smooth, creamy texture.

💬 Reader Reviews

⭐️⭐️⭐️⭐️⭐️ Amanda R. – “Genius swap—so creamy without cream. New autumn staple!”
⭐️⭐️⭐️ Gaby – “Tasty but go easy on peppers if you want stronger squash flavour.”
⭐️⭐️⭐️⭐️⭐️ FlourishingRock – “Made it veggie with beans and tofu—super silky and filling.”
⭐️⭐️⭐️⭐️ Julia – “Used Greek yogurt instead of cottage cheese—worked great.”
⭐️⭐️⭐️⭐️⭐️ Ryan Russek – “Honeynut squash for the win—roasts sweeter and faster.”

This high-protein butternut squash soup is everything you need on a chilly day — creamy, nourishing, and deceptively indulgent. Serve it with a slice of sourdough or roasted chickpeas for crunch, and you’ve got comfort food with purpose. 🍂✨