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High Protein Butternut Squash Soup - Creamy, Cozy, and Satisfying

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large butternut squash (about 3–3.5 lb), peeled, seeded, and cubed
  • 1 large yellow onion, chopped
  • 4 cloves garlic, smashed
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika (or sweet paprika for milder flavor)
  • 1/4 teaspoon ground nutmeg (optional but lovely)
  • 1 (15-ounce) can cannellini beans, drained and rinsed (or 1.5 cups cooked)
  • 4 cups low-sodium chicken or vegetable broth
  • 1/2 cup plain Greek yogurt (2% or full-fat) or 1/2 cup silken tofu for dairy-free
  • 1 tablespoon apple cider vinegar or lemon juice
  • Optional garnishes: toasted pumpkin seeds, chopped parsley, chili flakes, a swirl of yogurt, or a drizzle of chili crisp

Method
 

  1. Preheat and prep: Heat oven to 425°F (220°C). Line a sheet pan with parchment for easy cleanup.
  2. Season the veg: Toss squash cubes, onion, and garlic with olive oil, salt, pepper, cumin, smoked paprika, and nutmeg until evenly coated.
  3. Roast for flavor: Spread in a single layer. Roast 25–35 minutes, stirring once, until squash is tender and edges are caramelized.
  4. Blend the base: Add roasted vegetables to a blender with cannellini beans and 2 cups of broth. Blend until very smooth.
  5. Adjust texture: Pour into a pot, add remaining broth, and warm over medium heat. Stir in Greek yogurt (or silken tofu) until silky. Do not boil.
  6. Brighten and season: Stir in apple cider vinegar or lemon juice. Taste and adjust salt, pepper, or spices as needed.
  7. Serve: Ladle into bowls and top with your favorite garnishes. A little crunch from pumpkin seeds is perfect.