Creamy Protein Butternut Squash Soup (Print Version)
Protein Butternut Squash Soup - A delicious, healthy, and satisfying meal. This creamy, high-protein soup is perfect for a nutritious lunch or light dinner.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Contemporary
Dietary: Gluten-Free
# Ingredients:
→ The Golden Foundation
01 -
2 lbs butternut squash, peeled, seeded, and cubed
02 -
1 medium yellow onion, chopped
03 -
3 garlic cloves, minced
04 -
2 tbsp olive oil
→ Aromatic Warmth
05 -
1 tbsp fresh ginger, grated
06 -
1/2 tsp ground cinnamon
07 -
1/4 tsp ground nutmeg
08 -
1/2 tsp dried sage
→ Protein & Creamy Embrace
09 -
4 cups low-sodium chicken bone broth
10 -
1/4 cup unflavored collagen peptides
11 -
1 can (13.5 fl oz) light coconut milk
12 -
1 tbsp maple syrup
13 -
1 tsp apple cider vinegar
→ Finishing Touches
14 -
1 tsp kosher salt, or to taste
15 -
1/2 tsp black pepper, or to taste
16 -
2 tbsp toasted pumpkin seeds (pepitas), for garnish
# Instructions:
01 -
Heat 2 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 medium yellow onion, chopped, and cook until softened, about 5-7 minutes. Stir in 3 garlic cloves, minced, and 1 tbsp fresh ginger, grated, cooking for another minute until fragrant.
02 -
Add 2 lbs butternut squash, cubed, to the pot. Stir in 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, and 1/2 tsp dried sage. Cook for 3-5 minutes, stirring occasionally, allowing the squash to slightly soften and absorb the aromatic warmth.
03 -
Pour in 4 cups low-sodium chicken bone broth. Bring the mixture to a boil, then reduce heat to a simmer. Cover and cook for 15-20 minutes, or until the butternut squash is very tender. This forms the delicious base of your Creamy Protein Butternut Squash Soup.
04 -
Carefully transfer the soup mixture to a blender (or use an immersion blender directly in the pot). Add 1/4 cup unflavored collagen peptides. Blend until completely smooth and creamy. Return the blended soup to the pot if using a standard blender.
05 -
Stir in 1 can (13.5 fl oz) light coconut milk, 1 tbsp maple syrup, and 1 tsp apple cider vinegar. Heat gently over low heat, ensuring the Creamy Protein Butternut Squash Soup is warmed through but not boiling, to preserve its creamy texture.
06 -
Season the Creamy Protein Butternut Squash Soup with 1 tsp kosher salt and 1/2 tsp black pepper, adjusting to taste. Ladle into bowls and garnish each serving with 2 tbsp toasted pumpkin seeds (pepitas) for a delightful crunch.
# Notes:
01 -
For a richer soup, you can use full-fat coconut milk instead of light coconut milk. If you don't have bone broth, vegetable broth works well, though it will slightly reduce the protein content.
02 -
Store leftover Creamy Protein Butternut Squash Soup in an airtight container in the refrigerator for up to 3-4 days. It reheats beautifully on the stovetop or in the microwave.
03 -
To save prep time, look for pre-cut butternut squash in the produce section of your grocery store. This can significantly reduce your overall prep time.
04 -
Enhance your soup by serving with a swirl of extra coconut milk, a sprinkle of fresh herbs like cilantro or parsley, or a side of crusty bread for dipping.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or standard blender)
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups and spoons
06 -
Vegetable peeler
# Nutrition Facts (Per Serving):
Calories: 288 kcal
Total Fat: 12 g
Total Carbohydrate: 31 g
Protein: 15 g