Table of Contents
A high-protein soup recipe that’s easy, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan end. Easy, cozy, and meal-prep pleasant.
Bounce to: ℹ️ Overview | 🛒 Components | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Ideas | 🥗 Serving Strategies | 📝 Full Recipe Card | 🍽 Extra Soup Recipes
It is a high-protein butternut squash soup that’s creamy with out cream, velvety easy, and stuffed with nourishing components. Roasting the squash, onion, carrots, and garlic first provides it that candy, caramelized depth (you realize, the sort that tastes like fall in a spoon). The very best half? We sneak in a strong dose of protein utilizing low-fat cottage cheese and Parmesan (no, it doesn’t style like cheese dip, promise).
It’s naturally gluten-free, low in energy, and tremendous filling. Bonus factors for being blender-friendly and nice for batch cooking. Good for individuals who desire a protein-packed soup that doesn’t really feel like “health club meals.”
You should use this high-protein soup recipe template with different veggies. Simply add cottage cheese and Parmesan cheese when mixing for an prompt protein increase. PS. I serve it with high-protein bread for an entire and satiating meal!
Macros per serving with out toast: 320 energy, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fats. When you add a slice of high-protein toast, you may increase by further 10 grams of protein and extra fibre.
👩🍳 You may also like these high-protein recipes: lemon hen orzo soup or hen lentil soup, or for one thing sweeter, attempt my high-protein banana bread, protein in a single day oats, or baked oats with chia seeds and berries. Try these protein-packed lunches and high-protein breakfast concepts.
What You’ll Want
Here’s what you’ll want for this high-protein soup recipe. Discover the complete measurements within the recipe card beneath.
- Butternut squash: candy, nutty, and creamy as soon as blended. Swap butternut squash for one more pumpkin or candy potato.
- Onion & carrot: add depth and pure sweetness.
- Garlic: roasted to mellow perfection.
- Low-fat cottage cheese: provides creaminess and boosts protein.
- Parmesan cheese: for umami, saltiness, and richness.
- Hen inventory: provides savory spine; use veggie inventory to maintain it vegetarian.
- Plus, olive oil, salt & pepper – the necessities. Add a pinch of chili flakes for warmth!
- Non-compulsory lemon juice: brightens every little thing, I nearly all the time add a little bit on the finish
- For garnish: inexperienced onion for recent chunk on the finish and pumpkin seeds (pepitas) for texture, crunch, and additional fiber and protein.
- To Serve: Excessive-protein bread like Herman Brot — not required, however extremely really useful for a extra satiating meal and additional protein and fiber.
How To Make Excessive Protein Butternut Squash Soup
Discover the complete recipe and dietary info beneath. Listed below are some helpful step-by-step photographs for easy methods to make protein-packed butternut squash soup.
- Preheat oven to 200°C / 395°F.
- Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
- Roast veggies and garlic (nonetheless in peel) for 20–25 minutes.
- Squeeze garlic from skins and add all veggies to blender or pot.
- Add cottage cheese, Parmesan, inventory, and mix till easy.
- Style and add lemon juice when you prefer it zingy.
- Serve with pepitas and inexperienced onions on high. Add toast on the aspect.
Watch The Video
Recipe Ideas
- Make-Forward: This soup retains effectively within the fridge for 4–5 days. Reheat gently on the range or within the microwave.
- Freezer-Pleasant: Freeze in parts for as much as 3 months. Thaws like a dream.
- Texture Tip: Need it thicker? Use much less inventory or stir in a spoon of Greek yogurt.
- Vegan Possibility: Use dairy-free cottage cheese (sure, it’s a factor) and dietary yeast as an alternative of Parmesan.
- Meal Prep Win: Double the batch and portion out lunches for the week.
Serving Strategies
This soup is a meal by itself, however I like it with a slice (or two) of toasted high-protein bread. You may also high it with further Parmesan, a swirl of Greek yogurt, and even crispy chickpeas. Good for lunch, mild dinner, or a starter for a comfortable meal.
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A high-protein soup recipe that’s easy, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan end. Easy, cozy, and meal-prep pleasant. Discover step-by-step photographs and extra recipe ideas above.
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Preheat oven to 200°C / 395°F.
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Peel and dice the butternut squash. Slice the onion and carrot.
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Toss squash, onion, carrot, and garlic cloves with olive oil, salt, and pepper.
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Unfold on a baking tray in a single layer. Roast for 20–25 minutes till golden and mushy.
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Squeeze garlic out of skins and add every little thing to a high-speed blender or pot.
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Add cottage cheese, Parmesan, and hen inventory. Mix till easy. Use an immersion blender if utilizing a pot.
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Style and add lemon juice if you’d like extra brightness.
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Serve sizzling, topped with pumpkin seeds and inexperienced onions. Add toasted high-protein bread on the aspect if desired.
- Can I take advantage of a distinct cheese as an alternative of cottage cheese? Sure! Greek yogurt and even cream cheese works, however cottage cheese provides the most effective protein-to-calorie ratio.
- Can I make this vegan? Completely. Use plant-based or dairy-free (sure, it’s a factor) cottage cheese and swap Parmesan for dietary yeast. The protein quantity will change, in fact.
- Can I make it spicy? Yep — add a pinch of chili flakes earlier than mixing or drizzle with chili oil when serving. A bit of delicate curry powder will give it a distinct spice vibe.
- How a lot protein per serving? Every bowl is available in round 15–18 grams (TO BE CONFIRMED) of protein, relying in your actual cheese and bread combo. Not dangerous for soup, proper?
- Make-Forward: This soup retains effectively within the fridge for 4–5 days. Reheat gently on the range or within the microwave.
- Freezer-Pleasant: Freeze in parts for as much as 3 months. Thaws like a dream.
- Texture Tip: Need it thicker? Use much less inventory or stir in a spoon of Greek yogurt.
- Meal Prep Win: Double the batch and portion out lunches for the week.
Energy: 320kcal | Carbohydrates: 38g | Protein: 18g | Fats: 12g | Saturated Fats: 3g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 5g | Trans Fats: 0.01g | Ldl cholesterol: 15mg | Sodium: 920mg | Potassium: 1117mg | Fiber: 5g | Sugar: 11g | Vitamin A: 23774IU | Vitamin C: 47mg | Calcium: 230mg | Iron: 3mg