This is the kind of soup that makes chilly evenings feel a little kinder. It’s creamy without being heavy, sweet in a natural way, and loaded with satisfying protein to keep you full. If you love classic butternut squash soup but want something more substantial, this version has your back.
It blends tender squash with white beans and Greek yogurt for a silky texture and a serious protein boost. It’s simple enough for weeknights and special enough for company.
What Makes This Recipe So Good
- Protein without fuss: White beans and Greek yogurt add protein while keeping the soup smooth and comforting.
- Balanced flavor: Roasted squash brings sweetness, while garlic, onion, and warm spices create depth.
- Velvety texture: Blending turns everything into a creamy, spoon-coating soup, no heavy cream required.
- Meal-prep friendly: Makes a generous pot that reheats beautifully for lunches and quick dinners.
- Flexible: Works with fresh or pre-cut squash, and you can tweak the spices or toppings to fit your taste.
What You’ll Need
- Butternut squash: About 3 pounds (one large), peeled, seeded, and cubed.
- Olive oil: For roasting and sautéing.
- Yellow onion: One medium, chopped.
- Garlic: 3–4 cloves, minced.
- White beans: 1 can (15 ounces) cannellini or Great Northern beans, drained and rinsed.
- Low-sodium vegetable or chicken broth: 4 cups, plus more to adjust consistency.
- Plain Greek yogurt: 3/4 cup (2% or whole for the best texture).
- Ground cumin: 1 teaspoon.
- Ground coriander: 1/2 teaspoon.
- Smoked paprika: 1/2 teaspoon.
- Fresh thyme: 1–2 teaspoons, chopped (or 1/2 teaspoon dried).
- Salt and black pepper: To taste.
- Optional finishers: Lemon juice, chopped parsley, pumpkin seeds, red pepper flakes, a swirl of yogurt, or a drizzle of chili crisp.
Step-by-Step Instructions
- Heat the oven: Preheat to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
- Prep the squash: Toss cubed butternut squash with 2 tablespoons olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
- Roast until tender: Bake for 25–30 minutes, flipping once. The edges should caramelize slightly and the cubes should be easily pierced with a fork.
- Sauté aromatics: In a large pot, warm 1 tablespoon olive oil over medium heat. Add onion and cook 5–7 minutes until translucent. Stir in garlic, cumin, coriander, smoked paprika, and thyme. Cook 30–60 seconds until fragrant.
- Combine ingredients: Add roasted squash, white beans, and broth to the pot. Stir and bring to a gentle simmer. Cook 8–10 minutes to let the flavors mingle.
- Blend until smooth: Use an immersion blender to puree right in the pot until silky. If using a countertop blender, work in batches and vent the lid slightly to release steam.
- Add creaminess: Reduce heat to low. Stir in Greek yogurt until fully incorporated. Avoid boiling after adding yogurt to keep it from separating.
- Adjust and brighten: Taste and season with more salt and pepper. Add a squeeze of lemon juice for a clean finish if you like.
- Serve: Ladle into bowls and top with pumpkin seeds, a dollop of yogurt, chopped parsley, or a drizzle of olive oil or chili crisp.
Keeping It Fresh
- Fridge: Store in an airtight container up to 4 days. The flavors often improve by day two.
- Freezer: Freeze for up to 3 months. Cool completely, portion into freezer-safe containers, and leave space for expansion.
- Reheating: Warm gently on the stovetop over low heat, stirring regularly. If it thickens, thin with a splash of broth or water.
- Avoid curdling: If reheating a portion with yogurt, keep it below a boil. Or stir in a spoonful of fresh yogurt right before serving.
Health Benefits
- Protein and fiber: White beans and Greek yogurt boost protein, while beans also add fiber for steady energy and fullness.
- Vitamins and antioxidants: Butternut squash is rich in vitamin A (beta-carotene) and vitamin C, both supportive of immune health and eye health.
- Healthy fats: Olive oil provides monounsaturated fats that can support heart health.
- Lower in calories, big on satisfaction: The creamy texture comes from beans and yogurt, not heavy cream, keeping it lighter yet filling.
Pitfalls to Watch Out For
- Undercooked squash: If it’s not fully tender before blending, the texture can turn gritty. Roast until soft and caramelized.
- Boiling after adding yogurt: High heat can cause separation. Keep it on low once dairy goes in.
- Skipping the aromatics: Onion, garlic, and spices build depth. Don’t rush this step.
- Over-thick soup: It thickens as it cools. Keep extra broth handy and thin to your preferred consistency.
- Forgetting acidity: A little lemon juice or a splash of apple cider vinegar at the end makes the flavors pop.
Recipe Variations
- Extra protein: Stir in 1 cup of shredded rotisserie chicken after blending, or add sautéed chicken sausage slices.
- Vegan option: Replace Greek yogurt with a thick, unsweetened dairy-free yogurt or a few tablespoons of tahini. Use vegetable broth.
- Curry twist: Swap cumin and coriander for 1–2 tablespoons red curry paste or 2 teaspoons curry powder, and finish with coconut milk.
- Spicy kick: Add 1/4–1/2 teaspoon cayenne or chipotle chili powder. Top with chili oil or chili crisp.
- Herb-forward: Blend in a handful of fresh basil or cilantro at the end for a bright, green edge.
- Grain boost: Stir in cooked quinoa or farro just before serving for extra texture and protein.
- Roasted garlic: Roast a whole head of garlic with the squash and squeeze in the cloves for a sweeter, deeper garlic flavor.
FAQ
Can I use frozen butternut squash?
Yes.
Roast it straight from frozen or sauté it in the pot until soft. You might need a few extra minutes to cook off moisture, but it blends up beautifully.
What can I use instead of white beans?
Chickpeas work well, though they’re slightly firmer and nuttier. Red lentils are another great option; simmer them in the broth until tender before blending.
How do I make it even creamier?
Use whole-milk Greek yogurt and blend thoroughly.
You can also add a small splash of half-and-half or coconut milk if you prefer a richer finish.
Is this soup gluten-free?
Yes, as written it’s naturally gluten-free. Just check your broth and toppings to be sure they’re certified gluten-free.
What protein count can I expect?
It varies by brand, but a pot made with one can of white beans and 3/4 cup Greek yogurt typically delivers around 12–16 grams of protein per serving, depending on portion size.
Can I make it in a slow cooker?
Yes. Add squash, onion, garlic, beans, spices, and broth to the slow cooker and cook on low for 6–7 hours or high for 3–4 hours until tender.
Blend, then stir in yogurt at the end.
What if I don’t have an immersion blender?
Use a countertop blender in batches. Fill it halfway, vent the lid, and cover with a towel to release steam safely. Return the soup to the pot and finish as directed.
How can I add more veggies?
Sauté chopped carrots or celery with the onion, or add a handful of spinach after blending and let it wilt.
It won’t change the flavor much but adds nutrients.
Final Thoughts
This Protein-Packed Butternut Squash Soup brings the comfort of a classic with the staying power of a high-protein meal. It’s flexible, nourishing, and easy to adapt to your taste. Make a big batch, stash some in the freezer, and you’ve got cozy, wholesome bowls ready whenever you need them.
A few simple toppings, a slice of crusty bread, and dinner is done.
