Creamy, cozy, and packed with fuel for fall.

This easy butternut squash soup is a fall favorite — rich, comforting, and full of warm spice. The twist? It’s high in protein, so you can feel good about every spoonful. Whether you’re looking for a nourishing weeknight dinner, a make-ahead meal prep, or a lighter post-workout lunch, this recipe delivers comfort and balance in one bowl.

🍁 Why You’ll Love It

**Protein-Packed:** We add Greek yogurt (or your favorite protein boost) to make this soup satisfying and muscle-friendly.
**Cozy Fall Flavors:** Butternut squash, cinnamon, and nutmeg make every bite taste like autumn.
**Quick + Easy:** Ready in about 45 minutes with simple ingredients.
**Meal-Prep Friendly:** Keeps well in the fridge for up to 4 days or freezes beautifully for later.

Ingredients

1 large butternut squash (about 3 lbs), peeled, seeded, and cubed
1 tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
3 cups low-sodium vegetable or chicken broth
½ tsp salt
¼ tsp black pepper
½ tsp cinnamon
⅛ tsp nutmeg
½ cup plain Greek yogurt or unflavored protein powder (for added protein)
Optional toppings: roasted pumpkin seeds, drizzle of Greek yogurt, chopped herbs, or chili flakes

Instructions

Sauté the base: In a large pot, heat olive oil over medium heat. Add onion and garlic and cook 2–3 minutes until fragrant.
Add squash + spices: Stir in butternut squash cubes, salt, pepper, cinnamon, and nutmeg. Cook another 2 minutes to bloom the spices.
Simmer: Pour in broth and bring to a boil. Reduce heat, cover, and simmer for 20–25 minutes or until the squash is tender.
Blend: Use an immersion blender (or carefully transfer to a blender) to puree until smooth.
Add protein: Stir in Greek yogurt or protein powder until creamy and well combined. Adjust seasoning to taste.
Serve: Ladle into bowls and top with your favorite garnishes.

Prep & Cook Time

Prep Time: 10–15 minutes
Cook Time: 25–30 minutes
Serves: 4–6

Pro Tip

For an extra nutrient boost, toss in a handful of cooked lentils or white beans before blending — they add fiber, protein, and a silky texture without changing the flavor.

Nutrition & Fuel

Each bowl offers a balance of complex carbs, healthy fats, and lean protein — perfect for recovery, energy, or simply warming up after a chilly fall day.

Serve it with crusty bread or a sprinkle of roasted seeds and enjoy a bowl of pure fall comfort — one that’s as good for your body as it is for your soul.