High-Protein Butternut Squash Soup
When the weather calls for something warm and comforting, this high-protein butternut squash soup is the perfect addition to your weekly meal rotation. It combines the naturally sweet, creamy flavor of butternut squash with tender vegetables, savory chicken bone broth, and protein-rich Greek yogurt for a nourishing soup that's as satisfying as it is delicious.
Unlike traditional butternut squash soup recipes that rely on heavy cream, this version uses plain Greek yogurt to create a smooth, creamy texture while adding extra protein. Chicken bone broth provides another protein boost, while carrots, celery, tomatoes, and spinach add flavor, fiber, and essential nutrients.
Whether you're meal prepping lunches, looking for an easy weeknight dinner, or craving a cozy fall recipe, this healthy butternut squash soup is a delicious way to bring more protein and vegetables to your plate.
Why You'll Love This High-Protein Soup
- Higher in protein: Chicken bone broth and Greek yogurt provide protein to help support muscle maintenance, recovery, and everyday satiety.
- Creamy without heavy cream: Greek yogurt adds a rich, velvety texture without relying on heavy cream.
- Packed with vegetables: Butternut squash, carrots, celery, tomatoes, and spinach provide fiber, vitamins, minerals, and antioxidants.
- Full of cozy fall flavors: Smoked paprika, cumin, thyme, garlic, and a touch of red pepper create a flavorful, savory base.
- Perfect for meal prep: Make a batch ahead of time for easy lunches or dinners throughout the week.
- Easy to customize: Enjoy it on its own or add grilled chicken, lentils, or quinoa for an even more filling meal.
Ingredients for High-Protein Butternut Squash Soup
- 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
- 1/2 medium yellow onion, chopped
- 2 celery stalks, chopped
- 2 medium carrots, chopped
- 3 cloves garlic, minced
- 1 medium Roma tomato, chopped
- 2 cups fresh spinach, roughly chopped
- 6 cups low-sodium chicken bone broth (ideally providing 8–10 grams of protein per cup)
- 1 1/2 cups plain nonfat Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried thyme
- 1/4–1/2 teaspoon red pepper flakes, depending on your preferred spice level
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt, or to taste
- Optional: 1/4 teaspoon ground nutmeg
Instructions: How to Make Creamy High-Protein Butternut Squash Soup
Step 1: Sauté the vegetables
Add the onion, celery, carrots, garlic, and tomato to a large pot with about 1/4 cup of the chicken bone broth. Cook over medium heat for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
Step 2: Add the squash, broth, and seasonings
Add the cubed butternut squash and remaining bone broth. Stir in the smoked paprika, cumin, thyme, red pepper flakes, black pepper, salt, and nutmeg, if using. Bring the mixture to a boil, then reduce the heat and simmer uncovered for 20–25 minutes, or until the squash and carrots are fork-tender.
Step 3: Add the spinach
Stir in the fresh spinach and cook for another 1–2 minutes, until wilted.
Step 4: Blend until smooth
Remove the pot from the heat. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup to a blender in batches. Allow hot soup to cool slightly and follow your blender's instructions for blending hot liquids.
Step 5: Stir in the Greek yogurt
For the creamiest texture, allow the soup to cool for 5–10 minutes before adding the Greek yogurt.
In a separate bowl, whisk the Greek yogurt with about 1 cup of warm soup until smooth. Slowly stir this mixture back into the pot. Tempering the yogurt helps prevent curdling and creates a creamy consistency.
Note: Avoid bringing the soup to a boil after adding the yogurt.
Step 6: Finish with lemon juice
Stir in the lemon juice and taste the soup. Adjust the salt, pepper, red pepper flakes, or lemon juice as needed.
Note: If the soup is thicker than you'd like, add a little extra chicken bone broth until you reach your preferred consistency.
Optional protein additions: For a more filling meal, top your soup with grilled chicken, cooked lentils, quinoa, or white beans. These additions are not included in the nutritional estimates below.
Estimated Nutrition Per Serving (6 servings)
Calories: 160 - Protein: 18 g - Carbohydrates: 30 g - Fat: 2 g - Fiber: 5 g
Nutrition information is an estimate and will vary depending on the brands and specific ingredients used. Check your bone broth and Greek yogurt nutrition labels for the most accurate values. Optional toppings are not included.
Nutrition Benefits of the Ingredients
Butternut Squash: Fiber and Vitamin A
Butternut squash provides fiber, potassium, and beta-carotene, which the body converts into vitamin A. Vitamin A supports normal vision, immune function, and skin health. Its naturally sweet flavor also gives this soup a creamy, comforting base without needing heavy cream.
Chicken Bone Broth: An Easy Protein Boost
Chicken bone broth adds savory flavor and can contribute a meaningful amount of protein, depending on the brand. Choosing a broth with 8–10 grams of protein per cup helps make this soup more protein-rich than versions made with standard vegetable broth.
Greek Yogurt: Creaminess and Protein
Plain Greek yogurt adds protein and calcium while creating a smooth, creamy texture. It also provides a lighter alternative to heavy cream. For the best balance of protein and calories, use plain nonfat Greek yogurt.
Spinach and Other Vegetables: Vitamins, Minerals, and Fiber
Carrots, celery, tomatoes, and spinach contribute a variety of vitamins, minerals, and beneficial plant compounds. Adding several vegetables to one recipe is an easy way to increase variety and make everyday meals more nutrient-dense.
How to Store and Reheat Butternut Squash Soup
Refrigerator: Allow the soup to cool, then store it in an airtight container in the refrigerator for up to 3–4 days.
Freezer: Freeze in individual portions for up to 2–3 months for the best quality. Because this soup contains Greek yogurt, the texture may change slightly after thawing.
Reheating: Reheat gently on the stovetop over low to medium-low heat, stirring occasionally. Avoid boiling the soup, particularly after the Greek yogurt has been added.