High Protein Butternut Squash Soup

Soup is an excellent way to bring some more vegetables into your daily diet. Whether you choose classic chicken noodle or my high-protein variation of Butternut Squash Soup (recipe below), you'll be adding more vegetables, vitamins, and minerals PLUS contributing to your daily hydration.

Soup can be made quickly and easily and is an easy dinner for those nights when you have no time to spare.

Soup is also awesome for travel! Ladle some into a travel mug and sip your way to practice. Maybe skip the slurpy noodles for car trips, and go for something blended.

This Butternut Squash soup is a family favourite. I've been making it for years and my family loves to eat it served with a crisp salad or a loaf of crusty bread.

Make the basic recipe or check out the variations for a boost of protein!

Butternut Squash Soup


  • 1 tbsp olive oil
  • 1 large white onion, chopped
  • 2 cloves garlic, peeled
  • 1 large carrot, cleaned and chopped
  • 1 medium butternut squash, peeled and chopped
  • 4-6 cups broth, vegetable or chicken
  • 1 tbsp turmeric
  • 1-2 tsp curry powder (optional)
  • 1/4 tsp red pepper flakes (optional)


Over medium heat, sauté onion, carrot and garlic in oil until onions are soft.

Add chopped squash. Cook for another 2-3 minutes.

Add turmeric, salt, and pepper to taste. Add curry powder and red pepper flakes, if using. I really love the depth the curry powder gives the soup, but if you're not a fan, just leave it out! Also-if you're a spice fan, feel free to add more pepper flakes.

Add broth and bring to a boil.

Lower to a simmer and cook until the squash and carrots are soft. The best way to test this is to squish it against the side of the pot. Be careful not to splash!

Once everything is cooked through, take off the heat and blend with an immersion blender. If you don't have an immersion blender, you can use a blender and blend in batches. Just be sure to let steam escape through the hole in the top but COVER IT with a tea towel or a few paper towels. BE CAREFUL. Please don't burn yourself.

Place blended soup back over heat and add salt and pepper to taste. 

Variation: High Protein (Dairy-Free) Butternut Squash Soup

Just before blending, add an entire block of plain SILKEN tofu or a can of white kidney beans (drained and rinsed). I promise you, this will blend seamlessly into your soup and give it a beautifully creamy texture. This is an excellent substitute for cream and adds a nice boost of protein!


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