# protein-packed butternut squash soup

This is a protein-packed butternut squash soup recipe that comes together in just one pot.

- Total time: 45 min
- Cuisine: American
- Category: Soup
- Language: en

## Ingredients

- 1 medium butternut squash
- 2 tablespoons olive oil
- 1.5 teaspoons kosher salt
- black pepper
- 0.5 bulb garlic
- 4 sprigs fresh thyme
- 1 can white beans
- 1 cup full-fat small-curd cottage cheese
- 2 tablespoons pure maple syrup
- 0.25 teaspoons ground nutmeg
- 1 pinch cayenne pepper
- 1 box low-sodium vegetable broth
- toasted pepitas
- crusty bread

## Instructions

1. Heat the oven to 425°F.
2. Peel and seed the butternut squash and cut it into 1-inch cubes.
3. Transfer the squash to a large Dutch oven.
4. Drizzle the squash with 1 tablespoon of olive oil, season with 1 teaspoon of kosher salt and freshly ground black pepper, and toss to coat.
5. Nestle the garlic half into the center of the squash, ensuring it touches the bottom of the pot.
6. Scatter the thyme sprigs on top and drizzle with the remaining 1 tablespoon of olive oil.
7. Roast the squash, covered, until it is very tender, approximately 45 to 55 minutes.
8. Remove the pot from the oven and discard the thyme sprigs.
9. Once the garlic bulb is cool enough to handle, remove it and carefully squeeze the cloves into the pot.
10. Add the drained and rinsed white beans to the pot.
11. Add the cottage cheese, maple syrup, ground nutmeg, and cayenne pepper to the pot.
12. Pour in 3 cups of vegetable broth.
13. Blend the ingredients until smooth using an immersion blender, adding more broth as needed to reach your desired consistency.
14. Taste the soup and season with additional salt and pepper as needed.
15. Ladle the soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil.
16. Serve the soup with crusty bread.

## Equipment

- Dutch oven
- immersion blender
- oven

## Tips

- For variety, use a mix of squash, carrots, and sweet potatoes.
- Bring cottage cheese to room temperature before adding it to the soup.

## Source

- Original video: https://www.tiktok.com/@graceelkus/video/7437328018835623198
- Recipe page: https://www.cliprecipe.com/recipe/de3de21e-64c9-4d91-957d-ac0119cd76e2
- Extracted: 2025-09-02

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt