Creamy Protein Butternut Squash Soup: Healthy Recipe (Print Version)
Protein butternut squash soup offers a creamy, healthy comfort bowl. This easy recipe packs nutrients and flavor, perfect for a satisfying meal.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 65 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ The Golden Base
01 -
2 lbs butternut squash, peeled, seeded, and cubed
02 -
1 medium yellow onion, chopped
03 -
3 cloves garlic, minced
04 -
1 tbsp olive oil
→ Creamy Protein Infusion
05 -
4 cups low-sodium vegetable broth
06 -
1/2 cup unflavored whey or plant-based protein powder
07 -
1/2 cup full-fat canned coconut milk
08 -
1 tbsp maple syrup
→ Warmth & Depth Spices
09 -
1/2 tsp ground ginger
10 -
1/4 tsp ground cinnamon
11 -
1/8 tsp ground nutmeg
12 -
1 tsp salt
13 -
1/2 tsp black pepper
→ Garnish & Finishing Touches
14 -
1/4 cup toasted pumpkin seeds (pepitas), for garnish
15 -
2 tbsp fresh sage leaves, chopped, for garnish
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 medium yellow onion, chopped, and cook for 5-7 minutes until softened and translucent. Stir in 3 cloves minced garlic and cook for another minute until fragrant.
02 -
Add 2 lbs butternut squash, peeled, seeded, and cubed, to the pot. Pour in 4 cups low-sodium vegetable broth. Stir in 1/2 tsp ground ginger, 1/4 tsp ground cinnamon, 1/8 tsp ground nutmeg, 1 tsp salt, and 1/2 tsp black pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the squash is very tender.
03 -
Carefully transfer the cooked squash mixture to a high-speed blender (or use an immersion blender directly in the pot). Blend until completely smooth and creamy. Return the blended soup to the pot. This forms the luscious base for your Creamy Protein Butternut Squash Soup: Comfort Bowl.
04 -
Whisk 1/2 cup unflavored whey or plant-based protein powder into the soup until no lumps remain. Stir in 1/2 cup full-fat canned coconut milk and 1 tbsp maple syrup. Heat gently over low heat for 5 minutes, stirring frequently, ensuring the soup does not boil.
05 -
Taste the Creamy Protein Butternut Squash Soup: Comfort Bowl and adjust salt, pepper, or maple syrup as needed to suit your preference. Ensure the soup is heated through but avoid vigorous boiling, which can affect the protein powder's texture.
06 -
Ladle the warm Creamy Protein Butternut Squash Soup: Comfort Bowl into individual serving bowls. Garnish each bowl with 1/4 cup toasted pumpkin seeds (pepitas) and 2 tbsp fresh chopped sage leaves. Serve immediately and savor this comforting, nutrient-rich meal.
# Notes:
01 -
For the smoothest soup, whisk the protein powder with a small amount of warm broth or water *before* adding it to the main pot, then stir it in gradually to prevent lumps.
02 -
Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop over low heat, stirring occasionally, or in the microwave.
03 -
Feel free to substitute butternut squash with other winter squashes like kabocha or acorn. For an extra layer of warmth, a pinch of cayenne pepper can be added with the other spices.
04 -
This comforting soup pairs wonderfully with a crusty piece of whole-grain bread or a fresh side salad for a complete and satisfying meal.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or standard blender)
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 292 kcal
Total Fat: 14 g
Total Carbohydrate: 31 g
Protein: 17 g