Cooked & Loved · by Irena Macri
High Protein Butternut Squash Soup
NUTRITION · PER SERVING40M COOK
CAL 16%·PRO 37%
CARBS 38G47% OF CAL
5G FIBER21G OTHER11G TOTAL SUGAR
FAT 12G33% OF CAL
3G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A creamy roasted butternut squash soup enriched with cottage cheese and topped with Parmesan and pumpkin seeds. Smooth and comforting with good protein, ideal for meal prep.
mainsoup🌀 blender🔥 oven
View the full recipe on Cooked & Loved →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 28 oz butternut squash (800 grams, unpeeled (about 22 oz/635 grams when peeled and deseeded))
- 1 onion (cut into wedges)
- 1 carrot (sliced)
- 1 tablespoon olive oil
- 5 cloves garlic (unpeeled)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 7 oz low-fat cottage cheese (200 grams (about 1 cup))
- 1.2 oz grated Parmesan cheese (35 grams (about ⅓ cup))
- 3 cups chicken stock (or vegetable stock)
- 1 oz pumpkin seeds (pepitas) (30 grams)
- 1 green onion (thinly sliced)
- Optional: squeeze of lemon juice
- To serve: 1–2 slices of high-protein bread
At a glance
PER SERVING · TIME 40M
CAL 16%·PRO 37%
CARBS 38G47% OF CAL
5G FIBER21G OTHER11G TOTAL SUGAR
FAT 12G33% OF CAL
3G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 25m
- Sodium
- 947mg
- Total sugar
- 11g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1006mg
- Calcium
- 183mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 947MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.