Pumpedup Pumpkin Highprotein Butternut Squash Soup
Pumped-Up Pumpkin: High Protein Butternut Squash Soup Intro
Fancy a soup that's both comforting and good for you? I get you! This high protein butternut squash soup recipe is a total game changer. It tastes amazing and fuels your body.
Why This Soup Rocks
Butternut squash soup is a classic for a reason. It originated from North America and is often enjoyed in the autumn.
It's a quick and easy recipe, perfect when you need something fast. This recipe makes 4 servings. Perfect for a family dinner or meal prepping!
The Good Stuff
This isn’t just any soup. It is a healthy butternut squash soup that's packed with protein. So, it's great after a workout as post workout soup .
Plus, it is so easy to make. It is easy butternut squash soup recipe . Honestly, that is a win-win!
This recipe is special. The sweetness of the squash and the protein are a match made in heaven. Plus it tastes so creamy. It is really creamy butternut squash soup .
Get Ready To Cook
Okay, let's get this soup party started! It is really fall soup recipes high protein . The main ingredients are butternut squash, spices and protein.
You can use either whey protein, or vegan high protein soup with plant based protein, depending on dietary requirements.
Let's dive into what you'll need!
Ingredients & Equipment
Okay, let's get this soup party started! We're making high protein butternut squash soup . Honestly, it's easier than you think.
This isn't some fancy restaurant recipe. It's real food for real people.
Main Ingredients for Your Butternut Squash Soup Recipe
You'll need:
- 1 tbsp olive oil (15ml). Use good stuff, but don't break the bank.
- 1 medium yellow onion, chopped (~150g). Yellow onions are sweet.
- 2 cloves garlic, minced (~6g). Fresh is best. I once used that jarred stuff. Never again.
- 1 medium butternut squash (~900g), peeled, seeded, and cubed. Get one that feels heavy for its size.
- 4 cups vegetable broth (950ml). Low sodium is better.
- 1 can (411g) cannellini beans, rinsed. These add creaminess.
- ½ cup unsweetened almond milk (120 ml). You can use other milk too.
- 2 scoops unflavored whey protein powder (~60g). Important! Use one that can be heated.
- 1 tsp ground cinnamon (5ml). Adds warmth.
- ½ tsp ground nutmeg (2.5ml). A little goes a long way.
- ¼ tsp cayenne pepper (1.25ml) (optional). For a kick!
Seasoning Notes: Flavor Power
This healthy butternut squash soup gets its flavour from cinnamon and nutmeg. They're the perfect fall combo. For a bit of heat, add a pinch of cayenne.
Don't have nutmeg? Try a little allspice.
Equipment Needed: Keep It Simple
You'll need:
- A large pot or Dutch oven.
- An immersion blender or regular blender. Be careful with hot liquids.
- Measuring cups and spoons.
- A chef's knife.
- A cutting board.
Don't have a fancy immersion blender? A regular blender works too. Just let the soup cool a bit first. Blend in batches.
Trust me, you don't want hot soup explosions. Now, let's turn this into the best high protein butternut squash soup for a post workout soup you've ever tasted! If you're vegan, don't worry! You can make this a vegan high protein soup too, but swapping the whey protein powder for a suitable plant based option.
This easy butternut squash soup recipe is super flexible! Let's dive into our fall soup recipes high protein section!
Pumped-Up Pumpkin: High Protein Butternut Squash Soup
Okay, let's get this soup party started! Honestly, who doesn't love a good butternut squash soup? It's like autumn in a bowl.
This isn't just any butternut squash soup recipe though. We're kicking it up a notch with a serious protein boost .
Perfect for a post workout soup or a healthy and filling lunch. Trust me, this creamy butternut squash soup is a game changer!
Prep Steps: Mise en Place Mania!
Think of mise en place like your kitchen's getting its act together. Chop the onion, mince the garlic. Peel, seed, and cube about 2 pounds or 900g of butternut squash .
Rinse and drain the 1 can (14.5 oz/411g) of cannellini beans . It will take around 20 minutes. Get everything measured out, including the 4 cups or 950ml of vegetable broth .
Organization is key, darling! It saves time and prevents that frantic "where's the nutmeg?" moment mid-recipe.
From Squash to Slurp: The Cooking Process
- Heat 1 tbsp of olive oil in your pot. Add chopped onion and cook until softened.
- Stir in 2 minced cloves of garlic and cook till fragrant.
- Add the cubed butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for about 35 minutes , or until the squash is super tender.
- Stir in your 1 can (14.5 oz/411g) of cannellini beans . Use an immersion blender to blend until smooth. You can use a regular blender. Be super careful if transferring hot liquids.
- Return the soup to the pot. Stir in ½ cup or 120ml of almond milk , 2 scoops or 60g of unflavored whey protein powder , 1 tsp of cinnamon , ½ tsp of nutmeg , and ¼ tsp of cayenne pepper (if you like a little kick!). Heat gently but do not boil, until warmed through and protein is dissolved.
- Season with salt and pepper to taste. Garnish with toasted pumpkin seeds, a swirl of Greek yogurt, or fresh parsley.
Pro Tips for Protein Packed Perfection
Roasting the butternut squash first? Oh my gosh, do it! Roasting at 400° F ( 200° C) for about 30 minutes will bring out the sweetness and gives it that extra edge.
Avoid boiling the soup after adding the protein powder, it can get lumpy! If you want to try, replace the cinnamon and nutmeg with curry powder.
The result? A vegan high protein soup .
Honestly, this high protein butternut squash soup is divine. It is an easy butternut squash soup recipe and a perfect way to enjoy fall soup recipes high protein.
It will fill you up and give you energy for whatever life throws your way. Make a big batch and enjoy all week!
Recipe Notes: Top Tips for the Best High Protein Butternut Squash Soup
Okay, let's get this soup party started! This high protein butternut squash soup is more than just a recipe. It's an adventure! Here's what I've learned making this over and over.
Honestly, these notes are key to soup success.
Serving Suggestions: Level Up Your Soup Game
Plating matters, you know? A simple swirl of Greek yogurt looks so fancy. Toasted pumpkin seeds add crunch and flavor.
A sprinkle of fresh parsley? Chef's kiss! For sides, think complementary. A simple apple and walnut salad is perfect. And drinks? A crisp white wine, like Sauvignon Blanc, works a treat.
Want something cosy? Go for a mug of hot apple cider.
Storage Tips: Keep That Soup Fresh!
Got leftovers? Lucky you! This butternut squash soup recipe keeps well. Cool it down quickly, then refrigerate for up to 3-4 days .
Freezing is an option too! Portion it into freezer bags or containers. It'll last for 2-3 months . Reheating is easy.
Just gently warm it on the stove. Avoid boiling, especially after adding the protein powder.
Variations: Soup Your Way
Fancy a change? Try a vegan high protein soup version! Swap the whey protein for pea protein. Make sure the vegetable broth is vegan friendly too.
A seasonal twist? Use acorn squash instead of butternut squash in the autumn. In the summer, try sweet potato! Like it spicy? Add a pinch of smoked paprika or chili flakes.
I did it once. Oh my gosh!, it was the best creamy butternut squash soup ever.
Nutrition Basics: Feel Good Food
This healthy butternut squash soup is packed with goodness. It's got loads of fibre from the squash and beans. And plenty of protein, thanks to the cannellini beans and whey protein.
It's relatively low in fat. All of this makes it great for a post workout soup. Per serving, you're looking at roughly 250-300 calories, 25-30g protein, 8-12g fat, 30-35g carbohydrates, and 8-10g fiber.
This recipe is perfect for fall soup recipes high protein .
So, there you have it! Some little extras to consider when making this high protein butternut squash soup . This is an easy butternut squash soup recipe .
Don't be afraid to experiment and make it your own. Now go forth and create some soup magic!
Frequently Asked Questions
Can I make this high protein butternut squash soup ahead of time? I'm a busy bee!
Absolutely! This soup is a great make-ahead meal. Just let it cool completely, then store it in an airtight container in the fridge for up to 3-4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally, until heated through. It's practically ready-made goodness when you need it!
My protein powder always clumps when I add it to hot liquids. Any tips for a smooth high protein butternut squash soup?
Ah, the dreaded protein clump! First, ensure you're using a whey protein powder that is heat stable, or another powder that is heat stable such as hemp or pea protein powder. Make sure your soup isn't boiling when you add the protein.
Then, whisk the protein powder with a small amount of the almond milk (or cold broth) in a separate bowl until smooth before adding it to the soup. This creates a slurry that incorporates much more easily.
I'm vegan. Can I still make this high protein butternut squash soup?
You bet your bottom dollar! Simply swap the whey protein for a plant based protein powder like pea protein or brown rice protein. Also, double check that your vegetable broth is indeed vegan, as some may contain animal products. With those simple swaps, you've got a delicious and nutritious vegan soup!
What other vegetables could I add to this soup to boost the nutritional value?
Get your five-a-day in one bowl! Adding roasted carrots or sweet potatoes will complement the butternut squash and add extra sweetness. A handful of spinach or kale blended in at the end will boost the vitamin content without drastically changing the flavour.
You could even throw in some roasted red peppers for a smoky twist.
How long does leftover high protein butternut squash soup last in the fridge or freezer?
In the fridge, your leftover soup will keep for about 3-4 days in an airtight container. For longer storage, freezing is your friend! Let the soup cool completely, then portion it into freezer safe containers or bags, leaving a little space for expansion. It'll happily keep in the freezer for up to 2-3 months.
Just thaw it overnight in the fridge before reheating.
I want to make this soup even more flavourful! What spices or herbs do you recommend adding?
Alright, let's get spicy! A pinch of smoked paprika will add a lovely smoky depth. Fresh ginger, grated finely, brings a warm and zesty kick. For a more herbal note, try adding a sprig of fresh rosemary or thyme while the soup simmers. Just remember to remove the woody stems before blending!
Pumpedup Pumpkin Highprotein Butternut Squash So
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 275 |
|---|---|
| Fat | 10g |
| Fiber | 9g |
