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High Protein Butternut Squash Soup

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This Roasted Butternut Squash Soup is cozy, nourishing, and anything but boring! Packed with plant-based protein and fall veggies, it’s easy to make, naturally creamy, and completely vegan. Great for meal prep or chilly nights!
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High Protein Butternut Squash Soup

This high-protein butternut squash soup is the definition of cozy meets nourishing. Everything roasts together on one sheet pan—squash, carrots, onion, and garlic—until golden and caramelized. My top tip: peel the butternut squash before roasting the halves. That way, you can toss everything straight into the blender when it’s done—no need to wrestle with hot skins or wait for it to cool. I used the sweetest little carrots and tomatoes from Eric’s parents’ garden in Paonia, Colorado, which somehow made the whole pot even more special. (Fun fact: Paonia is known for its lush orchards, wineries, and farm-to-table scene—it’s basically the organic produce capital of Colorado.)

Once blended, silken tofu turns this soup from simple to silky and adds a creamy boost of plant-based protein without any dairy. Top it with a swirl of unsweetened dairy-free yogurt and a spoonful of chili crisp for the perfect balance of creamy, spicy, and toasty. It’s comfort food that actually fuels you—smooth, satisfying, and ready in under an hour. Perfect for dunking a dairy-free grilled cheese sandwich.

Ingredients You’ll Need to Make Butternut Squash Soup

  • Butternut squash: The star of the recipe, butternut squash provides natural sweetness, velvety texture, and that signature golden color. It’s packed with fiber, vitamin A, and antioxidants, making the soup both nourishing and satisfying.
  • Red bell peppers: These add brightness, depth, and a slight sweetness that balances the richness of the squash. They’re also a great source of vitamin C and antioxidants.
  • Carrots: Carrots reinforce the soup’s natural sweetness while contributing body and vibrant color. 
  • Cherry tomatoes: A handful of cherry tomatoes enhances acidity and balances the soup’s creaminess with a touch of tang.
  • Yellow onion: Onions form the base of flavor, adding a gentle sweetness and savory depth once roasted.
  • Shallot: Shallots provide a more delicate, slightly garlicky flavor that enhances the overall aroma without overpowering.
  • Garlic: Roasted garlic becomes buttery and mellow, adding warmth and complexity to the soup’s flavor profile.
  • Apple: They may come as a surprise, but they add a subtle yet essential touch of brightness and natural sweetness.
  • Olive oil: Optional but useful for encouraging even roasting and helping the vegetables caramelize beautifully.
  • Thyme: Fresh thyme brings an earthy, herbaceous note that pairs perfectly with roasted squash and root vegetables.
  • Sage: Sage adds depth and that classic fall flavor that makes butternut squash dishes so comforting.
  • Vegan “chicken” bouillon: This is key for creating a rich, savory broth flavor without using any animal-based ingredients.
  • Silken tofu: The secret to the soup’s high protein content and ultra-creamy texture, silken tofu blends seamlessly without altering flavor.
  • Maple syrup: A touch of natural sweetness balances the savory and earthy elements of the soup.
  • Mirin: This slightly sweet Japanese rice wine adds depth and umami, enhancing the soup’s complexity.
  • Cinnamon: Just a hint of cinnamon gives warmth and a gentle spice that complements the roasted vegetables.
  • Dairy-free yogurt: Adds a cooling creaminess on top and extra protein while keeping the soup light and vegan-friendly.
  • Chili crisp: A drizzle of chili crisp adds a contrasting spicy crunch that makes every bite exciting. Leave this out if you’re sensitive to spice!
  • Fresh thyme leaves: The final garnish brings freshness and color while reinforcing the earthy herbal notes in the soup.
butternut squash cut lengthwise with seeds still inside on a wooden board
Fresh grape tomatoes on a wooden cutting board

How to Make High Protein Vegan Butternut Squash Soup

Prep and Roast the Vegetables

Preheat your oven to 425°F. On a large baking sheet, arrange the butternut squash, red bell peppers, carrots, cherry tomatoes, onion, shallot, garlic bulb, and apple. Drizzle with olive oil if desired and season with salt and pepper. Nestle the garlic inside one of the squash halves and top the tray with sprigs of fresh thyme and sage.

Roast Until Tender

Roast the vegetables for 40 minutes, or until they’re tender and caramelized. Once done, discard the herb sprigs and carefully squeeze the roasted garlic cloves from their skins.

Blend the Soup

Transfer all the roasted vegetables and garlic to a blender. Add the water, vegan bouillon, silken tofu, maple syrup, mirin, and cinnamon. Blend until smooth and creamy, adjusting the water to reach your desired thickness. Taste and season with additional salt and pepper as needed.

Garnish and Serve

Pour the blended soup into bowls and finish with a swirl of plain dairy-free yogurt, a drizzle of chili crisp, and a sprinkle of fresh thyme. Serve warm and enjoy the cozy fall flavors!

How to Customize This Creamy Butternut Squash Soup

This soup is so easy to customize with just a few adjustments to make it all your own. For a spicier version, add a pinch of cayenne or top with additional chilli crisp. Want extra protein? Add in white beans or red lentils to the blender. If you can’t have soy or aren’t a fan of tofu, you could replace it with soaked cashews or coconut milk. You can also experiment with different veggies—swap the red pepper for fennel or the carrots for sweet potato.

Can I Make This Soup Ahead of Time?

It’s basically the best recipe for meal prep! The fact that it all comes together on one plate and after blending, the soup is ready is *chef’s kiss* perfection! All you have to do after blending is let it cool completely and transfer it to an airtight container. It will keep in the fridge for up to 5 days. You can also freeze it. Store in freezer-safe containers or jars for up to 3 months. Let thaw in the fridge overnight and reheat on the stove.

Tips for Making Butternut Squash Soup

  • Use a high-speed blender for the creamiest texture.
  • Don’t skip roasting the vegetables; this adds depth and enhances natural sweetness.
  • For added richness, stir in a spoonful of dairy-free yogurt or cream before serving.
  • Season in layers, taste after blending, and adjust salt, pepper, or acidity as needed.

Why You’ll Love This High Protein Butternut Squash Soup

This isn’t your average butternut squash soup. It’s deeply flavorful, high in plant protein, and loaded with fiber, antioxidants, and warming spices. The blend of roasted vegetables, silken tofu, and savory herbs makes it both comforting and nutrient-dense. It’s also completely vegan, gluten-free, and oil-optional, making it a healthier option than a butternut squash soup filled with cream and butter! Whether you’re looking for a quick fall lunch or an easy dinner to share, this soup checks all the boxes.

High Protein Butternut Squash Soup FAQ

How do you add protein to soup? You can blend in ingredients like silken tofu, white beans or lentils. Topping with high-protein garnishes like hemp seeds or roasted chickpeas also works well.

How long does soup last in the fridge? Stored in an airtight container, this soup will last up to 5 days in the refrigerator.

Can you freeze soup? Yes! Freeze in airtight containers for up to 3 months. Defrost overnight and reheat gently on the stove.

What goes well with soup? Serve with crusty gluten-free bread, a simple side salad, or a grilled vegan cheese sandwich.

Did You Make This Recipe?

I would love to hear your experience! Leave a rating and review below, and then try these recipes next:

Roasted Butternut Squash Poblano Soup

Butternut Squash and Brussels Sprouts Orzo Salad

Butternut Squash Alla Vodka Pasta

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

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creamy butternut squash soup swirled with cream and chili oil.
Jackie Akerberg

High Protein Butternut Squash Soup

4.67 from 3 votes
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This Roasted Butternut Squash Soup is cozy, nourishing, and anything but boring! Packed with plant-based protein and fall veggies, it’s easy to make, naturally creamy, and completely vegan. Great for meal prep or chilly nights!
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Main Course, Soup
Calories: 382

Equipment

Ingredients
  

  • 1 medium butternut squash, peeled and halved
  • 2 red bell peppers
  • 2 large carrots, peeled
  • 1 cup cherry tomatoes
  • 1 yellow onion, halved
  • 1 large shallot, peeled and halved
  • 1 full bulb garlic, top cut off
  • 1 apple, cored and quartered
  • 1-2 tbsp olive oil
  • 4-5 sprigs thyme
  • 4-5 sprigs sage
  • 4-6 cups water, for desired thickness
  • 1 tbsp vegan "chicken" bouillon
  • 24 oz silken tofu
  • 2 tbsp maple syrup
  • 1 tbsp mirin
  • ½ tsp cinnamon
  • salt and pepper, to taste
  • ½ cup plain, unsweetened dairy free yogurt
  • 1 tbsp chili crisp
  • 1 tsp fresh thyme leaves

Method
 

  1. Preheat oven to 425.
  2. Place the squash, peppers, carrots, tomatoes, onion, shallot and apple on the baking sheet. Drizzle everything with a bit of olive oil (optional) and season with salt and pepper. Drizzle the garlic with olive oil and place it inside one of the squash halves. Top with the herbs.
  3. Transfer to oven and roast for 40 minutes until tender.
  4. Discard the herbs and transfer the roasted veggies to a blender. Squeeze out the roasted garlic into the blender.
  5. Add the water, bouillon, tofu, maple syrup, mirin and cinnamon. Blend until smooth and creamy. Season to taste and add more water if desired.
  6. Pour into bowls and top with a swirl of dairy free yogurt (I like to thin mine with a bit of water), a drizzle of chili crisp and a sprinkle of thyme leaves.

Nutrition

Serving 1servingCalories 382kcalCarbohydrates 59gProtein 14gFat 10gSaturated Fat 1gPolyunsaturated Fat 3gMonounsaturated Fat 3gCholesterol 1mgSodium 745mgPotassium 1521mgFiber 9gSugar 27gVitamin A 27172IUVitamin C 135mgCalcium 274mgIron 4mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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6 Responses

  2. 5 stars
    This was probably the best butternut squash soup I’ve ever made. It was sooo good! I’m making my second batch now. For me, the roasting time was off. The butternut squash was not nearly close to done when everything else was, so this time I cubed the squash. I subbed seasoned rice vinegar because I didn’t have mirin on hand. Such wonderful flavors and easy!!

    Reply

    1. I love to read this comment!! Love that you were able to customize this recipe the second time around with what you have on hand! Definitely is better than a trip to the grocery store. Thanks so much for taking the time to rate this recipe and share your experience!

      Reply
4.67 from 3 votes

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