Butternut Squash Soup (w/Added Protein!)

This easy, one-pot Creamy Apple Butternut Squash Protein Soup recipe is so rich and creamy, you’ll never guess it’s low-fat and low-calorie—and it has a whopping 11 grams of protein per bowl! Better yet, it’s made with just 10 simple ingredients plus 10 minutes of active work, and it’ll be ready in just 45 minutes start-to-finish!

I don’t know if you know it, but I LOVE soup. Nearly all my favorites are one-pot recipes, running the gamut from light n’ lovely rosemary vegetable soup to delightfully chunky instant pot beef and vegetable soup, summery roasted tomato soup and creamy zucchini potato soup to autumnal high-protein butternut squash soup and vegetarian sweet potato chili.

While I’ll happily eat soup all year round (gazpacho!), my favorite soup season has to be fall and winter. Why? Of course, there’s the obvious: hot soup is cozy and comforting, perfect for when there’s a nip in the air. Beyond that, soup is also an excellent way to clean out the fridge or use up leftovers (like creamy turkey noodle soup after Thanksgiving).

Generally speaking, soup recipes are also super easy to make. Case in point: with this creamy butternut squash soup recipe, you don’t even have to sauté anything! You can also scale recipes up just by swapping in a larger pot, making it a great option for feeding crowds, sharing with a Meal Train, or stocking the freezer. 

Jump to:

• What does it taste like?
• Why You’ll Love This High Protein Soup Recipe
• Ingredients Needed
• Substitutions
• How To Make Apple Butternut Squash Soup With Protein
• Optional Variations & Dietary Adjustments
• Serving Suggestions
• Storage Directions
• Recipe Success Tips
• High Protein Creamy Butternut Squash Soup Nutrition
• Pricing Info
• FAQs
• Other Soup Recipes
• Recipe

What does it taste like?

Think of this butternut squash apple soup as fall’s lightened-up comfort food—creamy, cozy, and hearty enough to fill you up after a leaf-raking (or leaf-jumping) marathon. The squash brings a natural sweetness, while onion, celery, and garlic add a cozy depth of flavor that is the foundation of any good soup recipe. A splash of apple cider brightens things up with just the right hint of tangy orchard sweetness, balancing the smokiness of paprika. 

Blending cottage cheese into the mix gives the soup a nice protein boost and a creamy, velvety texture that makes it taste indulgent without being heavy. Finished with a drizzle of silky coconut milk and a sprinkle of roasted pepitas, it’s as beautiful to serve as it is yummy to eat!

Why You’ll Love This High Protein Soup Recipe

• Hot & Hearty – To a soup-lover like myself, it always makes me a little sad when I meet people who don’t think soup counts as a meal. To me, that means the soups they grew up with were probably thin and from a can—barely more filling than a pumpkin spice cold brew. So, while this creamy apple butternut squash soup is creamy and chunk-free, the extra protein will help fill hungry tummies and keep them satisfied.
• Fuss-Free – Aside from chopping your veggies and using a stick blender at the end, this protein soup is almost entirely hands off. The stovetop does all the work—you don’t even need to stir it!
• Autumnal & Affordable – Butternut squash and apples are to fall what asparagus is to spring. That is to say, they’re super seasonally representative! Aside from having the harvest festival flavors you’d expect in October and November, shopping for seasonal produce is always a smart budgeting move. 

Ingredients Needed

• Yellow Onion – My favorite onion variety for soups, as it gets soft and sweet when cooked.
• Celery Stalks – You might not like raw celery, but trust me: cooked celery is completely different. It becomes tender with an earthy sweetness, and the stringiness of the outside layer totally disappears! 
• Garlic Cloves – Fresh is best, but I won’t tell if you decide to use jarred minced garlic to save on time. 🤫
• Low-Sodium Broth – I used chicken broth because it has a mild flavor, but veggie broth also works well. 
• Butternut Squash – The heart of our recipe! Oh, and don’t toss those innards—make some roasted pumpkin seeds instead.
• Apple Cider – Apple cider adds a sweet-tart acidity with a hint of warm spice that feels extra cozy.
• Smoked Paprika – Using smoked paprika helps achieve a bit of the smoky depth of roasted butternut squash, but without having to turn on the oven.
• Full-Fat Cottage Cheese – My secret weapon for boosting the protein in this apple squash soup. While most creamy soup recipes would use cream or half n’ half, this simple swap lowers the fat and calories while bumping up the satisfaction.
• Salt & Black Pepper – Basic seasonings are all you need. Use freshly cracked black pepper for the most potent taste.

Substitutions

• Yellow Onion – Red onion, shallots and leeks are all great alternatives. White onions can also be used in a pinch—they just don’t get quite as sweet.
• Celery Stalks – Carrots could be used for a similarly aromatic base, while fresh fennel adds a hint of anise flavor.
• Garlic Cloves – If you don’t have any fresh, jarred minced, or garlic paste, swap in ¼ teaspoon of garlic powder per clove.
• Low-Sodium Broth – It won’t have the same savory depth, but in a pinch you can use water. If you go that route, consider adding a bouquet garni for a pop of savory flavor. 
• Butternut Squash – Any hard-sided, orange-fleshed winter squash like acorn, kabocha, or sugar pumpkins can be used in place of butternut.
• Apple Cider – If you can’t find apple cider (or it’s super expensive where you are), apple juice is a close enough substitute. If you make the switch, try adding a pinch or two of cinnamon, nutmeg, allspice, and cloves to replace some of the spicy warmth of cider.
• Smoked Paprika – For a spicier take, use ground chipotle powder. Alternatively, regular sweet paprika is just fine!
• Full-Fat Cottage Cheese – I haven’t tried it, but I *think* full-fat greek yogurt would probably work, though it would add a slightly tangier, less salty vibe. Also, be gentle reheating any leftovers if you use yogurt, as it’s wont to curdle at high temps.

How To Make Apple Butternut Squash Soup With Protein

Step 1: Sauté – Add the onion and celery to a large stock pot with ½ cup of broth. Heat over medium until it begins to simmer, then cover and cook for about 10 minutes to soften the vegetables and build a flavorful soup base.

Step 2: Add ingredients – Pour in the remaining broth along with the butternut squash, apple cider, smoked paprika, garlic, salt, and black pepper. Stir to combine everything well.

Step 3: Simmer – Bring the mixture to a gentle simmer, then cover and cook for about 25 minutes, or until the squash is tender and easily pierced with a fork.

Step 4: Blend in cottage cheese – Remove the pot from the heat and stir in the cottage cheese. Step 5: Blitz & garnish – Use an immersion blender to blend the soup (or work in multiple batches with a regular blender) until smooth and creamy. Finish with your favorite garnish—like a drizzle of coconut milk, a sprinkle of roasted pepitas, or a scattering of fresh herbs.

Optional Variations & Dietary Adjustments

• Vegetarian/Vegan – So long as you stick to vegetable broth, this protein soup is naturally vegetarian. To make it vegan, try swapping in dairy-free cottage cheese or silken tofu.
• Allium-Free – Omit the garlic and onion in favor of your preferred low-FODMAP aromatics like fennel, carrots, ginger, or turmeric.
• Extra Protein – Swap in chicken bone broth for veggie broth to add an extra 6-10 grams of protein (depending on the recipe) per cup used.

Serving Suggestions

However you serve it, this soup is versatile enough to be the star of a vegetarian dinner or a comforting side dish at a fall gathering. For a light meal, serve it alongside an acorn squash salad with maple vinaigrette to double down on the autumnal flavors. 

If you’re craving something heartier, pair it with a grilled cheese or sourdough toast topped with melty cheddar as the perfect dipper. For entertaining, ladle it into small bowls (or mugs!) and garnish each with a drizzle of coconut milk and roasted pepitas for an elegant starter. Or, make it easier by serving it family-style with the toppings on the side, letting everyone customize for themselves. 

Storage Directions

• Refrigeration – Store cooled soup in an airtight container in the fridge for up to 4–5 days. The flavors actually deepen after a day, making it even tastier.
• Freezing – So long as you use full-fat cottage cheese, this soup freezes well. Portion into freezer-safe containers or bags and freeze for up to 3 months. Lay bags flat for easy stacking.
• Reheating – Warm gently on the stovetop over medium heat, stirring often. If reheating from frozen, thaw overnight in the fridge first. For an extra creamy texture, give it a quick blitz with an immersion blender after reheating.

Recipe Success Tips

• Cut the squash evenly. Aim for similar-sized cubes so everything cooks at the same rate and blends smoothly. Don’t wanna fuss with peeling a hard squash? I get it. Roast the squash whole, cut it in half, scoop out the seeds, then scoop the softened flesh.
• Don’t skip the simmer. Letting the squash and aromatics simmer long enough (about 25 minutes) ensures the flavors meld and the squash becomes buttery soft.
• Blend carefully. An immersion blender is easiest, but if you’re using a countertop blender, work in batches, hold the lid down with a kitchen towel to protect your hand and let the soup cool slightly before blending to avoid steam buildups and messy splatters.
• Add the cottage cheese off the heat. This keeps the creamy texture smooth and prevents curdling, while locking in that subtle tangy flavor.
• Taste and adjust. The sweetness of butternut squash and apple cider can vary—taste before serving and balance with a pinch more salt, pepper, or even an extra splash of cider if needed.
• Garnish with texture. Don’t skip the toppings! A drizzle of coconut milk or a sprinkle of pepitas adds visual appeal and a satisfying contrast of creaminess and crunch.
• Cut costs. While I was able to make this soup for a little over $2.50 per serving, there are several ways to trim the budget.
  • First, do a little DIY! Try making homemade low-sodium vegetable broth from your kitchen scraps rather than using store-bought—that would’ve shaved a full $4 off my tally because it’s free! 
  • Second, price-compare both stores and aisles. Pre-cubed squash is usually more expensive than whole, and sometimes frozen is the most cost-effective. Personal anecdote: I paid close to $4.50 at Winn-Dixie for a 3-lb squash (admittedly a bit out of season), while my friend in Tennessee said she got one for just $1.75 (but, she also has an Aldi). Conversely, I only paid about $0.15 for my ½ cup of apple cider, while that same friend had to pay more than $1 for the same amount. Moral of the story: shop around!
  • Finally, shop in season. Why? Out of season veggies have to travel much further, from places where they are in season. Coordinating your produce shopping around what is growing in your zone (or relying on frozen when it isn’t) is one of the easiest ways to slash your grocery budget.

High Protein Creamy Butternut Squash Soup Nutrition

At under 225 calories per serving, this butternut squash soup is a nourishing, filling option that delivers both comfort and balanced nutrition. The star here is butternut squash, which contributes natural sweetness along with 11 grams of fiber per serving to support digestion, satiety, and stable blood sugar levels.

With just 3 grams of fat and a generous 44 grams of carbohydrates (primarily from squash and apple cider), the soup leans naturally lower in fat while providing slow-burning carbs and plenty of antioxidants, especially vitamin A. The sodium sits at 857 mg per serving, which is a bit on the higher side, but that can easily be managed by seasoning to taste.

The addition of cottage cheese makes this protein soup stand out from traditional creamy butternut squash soup recipes. Using it instead of cream boosts the protein content to 11 grams per serving! That’s nearly triple the protein found in most vegetable-based soups!! Compared to classic creamy butternut squash soup, this version offers a lighter yet more satisfying balance—proof that comfort food can be rich-tasting, cozy and light all at the same time.

Total nutritional content per serving is:

• Calories: 223 calories
• Carbohydrates: 44 grams
• Protein: 11 grams
• Total Fat: 3 grams
• Sodium: 857 mg
• Fiber: 11 grams

*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

Pricing Info

This is what I personally paid to make this recipe:

• 1 medium yellow onion: $0.61
• 2 medium celery stalks: $0.21
• 6 garlic cloves: $0.12
• 4 cups low-sodium broth: $3.99
• 6 cups peeled and cubed butternut squash: $4.48
• ½ cup apple cider: $0.14
• 1 tsp salt: $0.01
• 1 tsp smoked paprika: $0.02
• ¼ tsp black pepper: $0.01
• 1 cup full-fat cottage cheese: $0.93

The total comes out to be around $10.52 or roughly $2.63 per serving!

FAQs

Other Soup Recipes

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Recipe

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xoxo Megan