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High Protein Butternut Squash Soup

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 350
A hearty, protein-packed soup perfect for a nutritious meal. Creamy, flavorful, and easy to prepare.

Ingredients

Vegetables

  • 28 oz butternut squash (unpeeled (about 22 oz/635 grams when peeled and deseeded))
  • 1 piece onion (cut into wedges)
  • 1 piece carrot (sliced)
  • 1 tablespoon olive oil
  • 5 cloves garlic (unpeeled)
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 7 oz low-fat cottage cheese (200 grams (about 1 cup))
  • 1.2 oz grated Parmesan cheese (35 grams (about ⅓ cup))
  • 3 cups chicken stock (or vegetable stock)
  • 1 oz pumpkin seeds (pepitas) (30 grams)
  • 1 green green onion (thinly sliced)
  • Optional lemon juice (squeeze for brightness)
  • 1-2 slices high-protein bread (to serve)

Instructions 

  • Preheat oven to 200°C / 395°F. Peel and cube the butternut squash; slice the onion and carrot.
  • Toss squash, onion, carrot, and garlic with olive oil, salt, and pepper. Roast for 20–25 minutes until soft.
  • Squeeze garlic from skins and blend all roasted vegetables with cottage cheese, Parmesan, and stock until smooth.
  • Adjust brightness with lemon juice if desired. Serve hot topped with pumpkin seeds and green onions, with bread on the side.

Notes

This soup is rich in protein and packed with nutritious ingredients for a satisfying meal.
Calories: 350kcal
Cost: $15
Course: Soup
Keyword: butternut squash