Protein-Packed Butternut Squash Soup (Print Version)
Protein-packed butternut squash soup blends creamy roasted squash with Greek yogurt and white beans for a satisfying, nutrient-rich comfort bowl.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ Golden Squash Base
01 -
1 large butternut squash (about 3 lbs), peeled and cubed
02 -
1 medium yellow onion, roughly chopped
03 -
4 cloves garlic, smashed
04 -
2 tbsp olive oil
05 -
4 cups low-sodium chicken broth
→ Creamy Protein Blend
06 -
1 cup canned white cannellini beans, drained and rinsed
07 -
3/4 cup plain Greek yogurt (2% or full-fat)
08 -
1/2 cup unsweetened almond milk
09 -
2 tbsp natural almond butter
→ Warm Spice Infusion
10 -
1 tsp ground cumin
11 -
3/4 tsp smoked paprika
12 -
1/2 tsp ground cinnamon
13 -
1/4 tsp ground nutmeg
14 -
Salt and pepper to taste
→ Savory Finishing Touches
15 -
2 tbsp toasted pumpkin seeds (pepitas)
16 -
1 tbsp fresh chives, finely chopped
17 -
1 tsp apple cider vinegar
# Instructions:
01 -
Peel and cube 1 large butternut squash (about 3 lbs) into roughly 1-inch pieces. Roughly chop 1 medium yellow onion and smash 4 cloves of garlic. Having everything prepped before you start cooking keeps this Protein-Packed Butternut Squash Soup: Comfort Bowl moving efficiently.
02 -
Heat 2 tbsp olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped yellow onion and smashed garlic cloves. Sauté for 4-5 minutes, stirring occasionally, until the onion turns soft, translucent, and just beginning to turn golden at the edges.
03 -
Add 1 tsp ground cumin, 3/4 tsp smoked paprika, 1/2 tsp ground cinnamon, and 1/4 tsp ground nutmeg directly to the pot. Stir constantly for 30-60 seconds to bloom the spices in the oil. Add the cubed butternut squash and toss well to coat every piece in the fragrant spice mixture.
04 -
Pour in 4 cups low-sodium chicken broth and bring the pot to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer for 20-25 minutes until the butternut squash is completely fork-tender and easily pierced. This slow simmer builds the deep, rich base of your Protein-Packed Butternut Squash Soup: Comfort Bowl.
05 -
Remove the pot from heat. Add 1 cup drained cannellini beans and 2 tbsp natural almond butter directly to the pot. Using an immersion blender, blend everything until completely smooth. Alternatively, carefully transfer in batches to a countertop blender, venting the lid to release steam before blending.
06 -
Return the blended soup to low heat. Stir in 3/4 cup plain Greek yogurt and 1/2 cup unsweetened almond milk until fully incorporated and silky smooth. Season your Protein-Packed Butternut Squash Soup: Comfort Bowl generously with salt and pepper to taste, warming gently for 3-4 minutes without boiling to preserve the yogurt's texture.
07 -
Remove the pot from heat and stir in 1 tsp apple cider vinegar. This small addition lifts and balances all the warm, earthy flavors beautifully. Taste once more and adjust salt, pepper, or vinegar as needed. For the best Protein-Packed Butternut Squash Soup: Comfort Bowl, let it rest uncovered for 3-5 minutes before serving.
08 -
Ladle the soup into 4 warm bowls. Top each serving with a sprinkle of 2 tbsp toasted pumpkin seeds (pepitas) divided evenly and 1 tbsp finely chopped fresh chives. Serve immediately while hot. This Protein-Packed Butternut Squash Soup: Comfort Bowl pairs beautifully with crusty whole-grain bread for a complete, satisfying meal.
# Notes:
01 -
Storage Tip: Store leftover soup in an airtight container in the refrigerator for up to 4 days. The soup thickens as it sits, so add a splash of chicken broth or almond milk when reheating on the stovetop over medium-low heat, stirring until warmed through.
02 -
Substitution Tip: For a fully vegetarian version, swap the 4 cups low-sodium chicken broth for vegetable broth with zero loss of flavor. You can also replace the Greek yogurt with full-fat coconut cream for a dairy-free option that adds a subtle tropical richness.
03 -
Cooking Tip: Don't skip blooming the spices in Step 3 — that 60-second toast in hot oil dramatically deepens the flavor of the cumin, smoked paprika, cinnamon, and nutmeg, making the entire soup taste more complex and restaurant-quality.
04 -
Serving Tip: For an extra protein boost, swirl an additional tablespoon of Greek yogurt on top of each bowl before adding the pepitas and chives. A light drizzle of good olive oil and a pinch of smoked paprika also makes for a stunning, café-worthy presentation.
# Tools You'll Need:
01 -
large baking sheet
02 -
large soup pot or Dutch oven
03 -
immersion blender or countertop blender
04 -
cutting board
05 -
chef's knife
06 -
wooden spoon
07 -
ladle
08 -
measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 320 kcal
Total Fat: 12 g
Total Carbohydrate: 42 g
Protein: 16 g