![['A close-up view of a creamy butternut squash soup garnished with green onions and pumpkin seeds.', 'A bowl of vibrant orange butternut squash soup with a spoon resting beside it, featuring toppings of pumpkin seeds.', 'A side view of thick butternut squash soup in a rustic bowl, highlighting its smooth texture and colorful garnishes.', 'An appetizing serving of high protein butternut squash soup topped with sliced green onions and seeds, with fresh ingredients in the background.']](https://timetocooks.com/wp-content/uploads/2026/08/high-protein-butternut-squash-soup_1_U1-300x300.webp)
High Protein Butternut Squash Soup
A hearty, protein-packed soup combining roasted butternut squash, cottage cheese, and Parmesan for a creamy, nutritious meal.
Ingredients
Vegetables
- 28 oz butternut squash unpeeled (about 22 oz 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 about 1 cup (200 grams)
- 1.2 oz grated Parmesan cheese about ⅓ cup (35 grams)
- 3 cups chicken stock or vegetable stock
- 1 oz pumpkin seeds (pepitas) 30 grams
- 1 green onion green onion thinly sliced
Optional
- 1 squeeze lemon juice
To serve
- 1-2 slices high-protein bread
Instructions
- Preheat oven to 200°C / 395°F. Peel and cube squash; slice onion and carrot.
- Toss squash, onion, carrot, and garlic with olive oil, salt, and pepper. Roast 20-25 minutes until soft.
- Squeeze garlic from skins; blend all roasted vegetables with cottage cheese, Parmesan, and stock until smooth.
- Adjust brightness with lemon juice; serve topped with pumpkin seeds and green onions, with bread on the side if desired.
Notes
For extra flavor, toast pumpkin seeds before garnishing.