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Tag: Soup

  • High Protein Butternut Squash Soup

    High Protein Butternut Squash Soup

    A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly.

    Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Soup Recipes

    This is a high-protein butternut squash soup that’s creamy without cream, velvety smooth, and full of nourishing ingredients. Roasting the squash, onion, carrots, and garlic first gives it that sweet, caramelized depth (you know, the kind that tastes like fall in a spoon). The best part? We sneak in a solid dose of protein using low-fat cottage cheese and Parmesan (no, it doesn’t taste like cheese dip, promise).

    It’s naturally gluten-free, low in calories, and super filling. Bonus points for being blender-friendly and great for batch cooking. Perfect for those who want a protein-packed soup that doesn’t feel like “gym food.”

    You can use this high-protein soup recipe template with other veggies. Just add cottage cheese and Parmesan cheese when blending for an instant protein boost. PS. I serve it with high-protein bread for a complete and satiating meal!

    Macros per serving without toast: 320 calories, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fat. If you add a slice of high-protein toast, you can boost by additional 10 grams of protein and more fibre.

    👩‍🍳 You might also like these high-protein recipes: lemon chicken orzo soup or chicken lentil soup, or for something sweeter, try my high-protein banana bread, protein overnight oats, or baked oats with chia seeds and berries. Check out these protein-packed lunches and high-protein breakfast ideas.

    What You’ll Need

    Here is what you’ll need for this high-protein soup recipe. Find the full measurements in the recipe card below.

    • Butternut squash: sweet, nutty, and creamy once blended. Swap butternut squash for another pumpkin or sweet potato.
    • Onion & carrot: add depth and natural sweetness.
    • Garlic: roasted to mellow perfection.
    • Low-fat cottage cheese: adds creaminess and boosts protein.
    • Parmesan cheese: for umami, saltiness, and richness.
    • Chicken stock: adds savory backbone; use veggie stock to keep it vegetarian.
    • Plus, olive oil, salt & pepper – the essentials. Add a pinch of chili flakes for heat!
    • Optional lemon juice: brightens everything, I almost always add a little at the end
    • For garnish: green onion for fresh bite at the end and pumpkin seeds (pepitas) for texture, crunch, and extra fiber and protein.
    • To Serve: High-protein bread like Herman Brot — not required, but highly recommended for a more satiating meal and extra protein and fiber.

    How To Make High Protein Butternut Squash Soup

    Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make protein-packed butternut squash soup.

    • Preheat oven to 200°C / 395°F.
    • Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
    • Roast veggies and garlic (still in peel) for 20–25 minutes.
    • Squeeze garlic from skins and add all veggies to blender or pot.
    • Add cottage cheese, Parmesan, stock, and blend until smooth.
    • Taste and add lemon juice if you like it zingy.
    • Serve with pepitas and green onions on top. Add toast on the side.

    Watch The Video

    Recipe Tips

    • Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
    • Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
    • Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
    • Vegan Option: Use dairy-free cottage cheese (yes, it’s a thing) and nutritional yeast instead of Parmesan.
    • Meal Prep Win: Double the batch and portion out lunches for the week.

    Serving Suggestions

    This soup is a meal on its own, but I love it with a slice (or two) of toasted high-protein bread. You can also top it with extra Parmesan, a swirl of Greek yogurt, or even crispy chickpeas. Perfect for lunch, light dinner, or a starter for a cozy meal.

    💬 If you’ve tried this high protein butternut squash soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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    A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly. Find step-by-step photos and more recipe tips above.

    • Preheat oven to 200°C / 395°F.

    • Peel and cube the butternut squash. Slice the onion and carrot.

    • Toss squash, onion, carrot, and garlic cloves with olive oil, salt, and pepper.

    • Spread on a baking tray in a single layer. Roast for 20–25 minutes until golden and soft.

    • Squeeze garlic out of skins and add everything to a high-speed blender or pot.

    • Add cottage cheese, Parmesan, and chicken stock. Blend until smooth. Use an immersion blender if using a pot.

    • Taste and add lemon juice if you want more brightness.

    • Serve hot, topped with pumpkin seeds and green onions. Add toasted high-protein bread on the side if desired.

    • Can I use a different cheese instead of cottage cheese? Yes! Greek yogurt or even cream cheese works, but cottage cheese gives the best protein-to-calorie ratio.
    • Can I make this vegan? Absolutely. Use plant-based or dairy-free (yes, it’s a thing) cottage cheese and swap Parmesan for nutritional yeast. The protein amount will change, of course.
    • Can I make it spicy? Yep — add a pinch of chili flakes before blending or drizzle with chili oil when serving. A little mild curry powder will give it a different spice vibe.
    • How much protein per serving? Each bowl comes in around 15–18 grams (TO BE CONFIRMED) of protein, depending on your exact cheese and bread combo. Not bad for soup, right?
    • Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
    • Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
    • Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
    • Meal Prep Win: Double the batch and portion out lunches for the week.

    Calories: 320kcal | Carbohydrates: 38g | Protein: 18g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 15mg | Sodium: 920mg | Potassium: 1117mg | Fiber: 5g | Sugar: 11g | Vitamin A: 23774IU | Vitamin C: 47mg | Calcium: 230mg | Iron: 3mg

    Keywords: Vegetable Cottage Cheese Soup, High Protein Butternut Squash Soup, High Protein Pumpkin Soup, Butternut Squash With Cottage Cheese

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  • Healthy Chicken Taco Soup

    Healthy Chicken Taco Soup

    This creamy chicken taco soup is loaded with protein, fiber, and all the Tex-Mex flavor. It’s easy, filling, and surprisingly light on calories.

    Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More High-Protein Recipes

    This high-protein chicken taco soup is a cozy meal with a healthy twist. It’s hearty like a stew, with chunks of tender chicken, smoky spices, sweet corn, black beans, and a creamy base, without the heavy cream. The real trick? Blending cottage cheese with light cream to get that smooth richness without the calorie bomb.

    If you’re into high-protein and fiber meals, this one checks the boxes. Plus, it makes amazing leftovers with flavors deepening overnight, and it reheats like a dream.

    Nutrition (per serving): ~560 calories, 38 grams protein, 7 grams fiber (estimates based on ingredients used).

    👉 This healthy chicken taco soup is part of my high-protein and fiber meals series. You might also like this baked chia oats recipe, my avocado cottage cheese toast, or my high-protein butternut squash soup.

    Watch The Video

    What You’ll Need

    Here is what you’ll need for this chicken taco soup recipe. Find the full measurements in the recipe card below.

    For the soup base:

    • Chicken breasts – Raw or cooked (rotisserie chicken works!). Great protein source.
    • Chicken stock – Builds the savory soup foundation.
    • Onion, garlic, red bell pepper – Aromatics that bring the base to life.

    Spices & seasoning:

    • Ground cumin, smoked paprika, coriander, oregano – Warm, smoky, earthy spice blend.
    • Chili or chipotle powder – Optional kick, you can also add canned chipotle peppers.
    • Salt & pepper for season in layers.

    Veggies & fillers:

    • Black beans – High in fiber and protein.
    • Corn kernels – Sweet, chewy pops of goodness and high in fiber.
    • Diced tomatoes – Adds a little acidity and tomato depth.

    For the creamy finish:

    • Cottage cheese – Blended for creaminess and protein.
    • Light cream – Keeps it smooth without being too rich.
    • Cheddar cheese – For that melty, cheesy vibe (low-fat optional, I used regular here).

    Toppings (optional but encouraged):

    • Avocado – a few cubes for creamy, healthy fats.
    • Red onion – sharp and crunchy, finely diced is best.
    • Fresh cilantro/coriander – bright and herby, swap for parsley or basil.
    • Corn chips or tortilla chips – adds crunch and fun, don’t go overboard though.
    • Lime wedges – a fresh squeeze makes all the difference in my opinion.

    How To Make Healthy Chicken Taco Soup

    Find the full recipe and nutritional information below. Here are some handy step-by-step photos for healthy chicken taco soup.

    • Season chicken with salt and pepper and pan-fry in a little olive oil until golden on both sides, then set aside. Don’t worry if it’s not completely cooked through as it will go in the soup. If using rotisserie chicken, skip this step.
    • In the same pot, sauté onion until soft, then add red pepper and garlic.
    • Stir in all your spices and cornflour, just for a few seconds to wake them up.
    • Add beans, corn, tomatoes, and stock. Return the chicken to the pot.
    • Simmer until the chicken is cooked through (about 10 minutes). If using rotisserie chicken, you can reduce cooking to 5 minutes.
    • Blend the cottage cheese and cream until smooth, stir into the soup with the cheddar. If you don’t blend, you will have a few cottage cheese curds in the soup, not a biggy.
    • Simmer gently until everything is creamy and thickened.
    • Serve with toppings like avocado, red onion, lime juice, and crushed tortilla chips.

    Recipe Tips

    • Make-ahead: This soup keeps well for 4 days in the fridge. Reheat gently so the dairy doesn’t split.
    • Freezer-friendly: Freeze in portions without toppings. Defrost in the fridge overnight, then reheat on the stove.
    • Use rotisserie chicken: Skip the first step and just shred it in when you add the beans.
    • Spice it up: Add jalapeños or extra chipotle if you like it hot.
    • Smooth or chunky: Blend part of the soup if you want a smoother base.

    Serving Suggestions

    I love this soup as-is in a deep bowl with ALL the toppings: avocado cubes, crunchy tortilla chips, fresh cilantro, and a squeeze of lime. It also pairs nicely with a simple green salad or a slice of cheesy cornbread if you want it more substantial.

    💬 If you’ve tried this healthy chicken taco soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

    Want to Save This Recipe?

    Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

    By submitting this form, you consent to receive emails from Cooked & Loved

    Healthy chicken taco soup made creamy with cottage cheese, full of flavor, and loaded with protein and fiber—basically your new go-to cozy dinner. Find step-by-step photos and more recipe tips above.

    • Cut chicken breasts in half and season with salt. Heat oil in a large pot over medium-high heat and cook chicken for 4 minutes per side. Remove and set aside to slice.

    • In the same pot, sauté onion for 4–5 minutes. Add red pepper and garlic; cook another minute.

    • Stir in cumin, paprika, coriander, oregano, chili powder (if using), black pepper, and cornflour.

    • Add beans, corn, tomatoes, chicken stock, and sliced chicken. Simmer for 10 minutes.

    • Blend cottage cheese and cream until smooth. Stir into the soup along with Cheddar. If you don’t blend, you will have a few cottage cheese curds in the soup, not a biggy.

    • Simmer on low until creamy and well combined. Taste and adjust seasoning.

    • Serve with avocado, onion, cilantro, lime, and tortilla chips.

    • Can I use cooked chicken? Yes! Rotisserie chicken works great, just skip the pan-frying step and add it with the beans.
    • What if I don’t have cottage cheese? You could try Greek yogurt or light cream cheese, but it won’t be quite as high in protein or as creamy.
    • Is it spicy? Not very unless you add the chili or chipotle powder. You’re in full control of the heat. Add jalapeños or extra chipotle if you like it hot.
    • How thick should it be? Think creamy stew rather than a brothy soup. It should coat your spoon.
    • Make-ahead: This soup keeps well for 4 days in the fridge. Reheat gently so the dairy doesn’t split.
    • Freezer-friendly: Freeze in portions without toppings. Defrost in the fridge overnight, then reheat on the stove.
    • Smooth or chunky: Blend part of the soup if you want a smoother base.

    Calories: 564kcal | Carbohydrates: 40g | Protein: 38g | Fat: 29g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.03g | Cholesterol: 103mg | Sodium: 1072mg | Potassium: 1211mg | Fiber: 7g | Sugar: 10g | Vitamin A: 1534IU | Vitamin C: 41mg | Calcium: 188mg | Iron: 3mg

    Keywords: Healthy Chicken Taco Soup, taco soup with chicken, creamy chicken soup

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  • Butternut Squash Kale Soup

    Butternut Squash Kale Soup

    Butternut Squash Kale Soup uses some of my favorite soup ingredients, and this tasty vegetarian soup has gluten-free and lower-carb options. And this is a perfect recipe to use those packages of peeled-and-cut butternut squash that shows up in the fall!

    Pin Butternut Squash Kale Soup to try it later!

    Butternut Squash and Kale Soup finished soup in bowls

    This Butternut Squash Kale Soup is a recipe I first made just because I had butternut squash and kale in the fridge. And then I loved this soup with fall flavors, and it ended up being one of my favorite soups to make this time of year.

    The bonus ingredient in the soup is Farro that I’d been craving ever since I first tried Farro with Mushrooms. The butternut, kale, and Farro combination here was wonderful, but I know some people aren’t going to have Farro. And also Farro isn’t gluten-free or low in carbs, so in the updated recipe I’m giving the option to switch Farro for brown rice (for gluten-free) or frozen cauliflower rice (for lower-carb and gluten-free.)

    And no matter which way you make it, if you’re a fan of butternut squash and kale I hope you try this tasty meatless soup!

    What ingredients do you need for this recipe?

    (This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

    • Farro
    • onion
    • Olive Oil (affiliate link)
    • Dried Thyme (affiliate link)
    • Dried Sage (affiliate link)
    • vegetable broth
    • butternut squash
    • kale
    • salt and black pepper
    • Balsamic Vinegar (affiliate link)
    • Parmesan for serving (optional, dairy-free without the Parmesan)

    Can you use pre-cut butternut squash for Butternut Squash Kale Soup?

    I wrote a post about How to Peel and Cut Up a Butternut Squash and for Roasted Butternut Squash it’s definitely better when you cut it up yourself. But to use in soup, those packages of pre-cut butternut squash that show up at Costco this time of year are great!

    Want Butternut Squash Kale Soup that’s gluten-free or lower-carb?

    You can easily make a gluten-free version of this soup by switching out the Farro for brown rice; I would use Ben’s Brown Rice (affiliate link). And you can make a tasty lower-carb version by switching out the Farro for cauliflower rice.

    How high in carbs is the Butternut Squash Kale Soup?

    This soup recipe with farro or brown rice will have about 24 net carbs per serving. If you switch out the Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

    Who else LOVES Butternut Squash?

    I’m a huge butternut squash fan from childhood, which is why my carb-conscious recipe blog has so many butternut squash recipes! And when it’s fall I just have to have it a few times every year. You can use Favorite Roasted Butternut Squash Recipes to see all my recipes using it. Or use Favorite Winter Squash Recipes to see my favorites with all types of winter squash!

    Butternut Squash and Kale Soup process shots collage

    How to Make Butternut Squash Kale Soup:

    (This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

    1. If you’re using farro, start by soaking it for at least 15 minutes. 
    2. If you don’t want to Peel and Cut Up a Butternut Squash, I think pre-cut squash cubes are great for soup.
    3. Cut the squash into pieces not more than 3/4 inch across.
    4. Heat the oil in soup pot, then saute diced onion with the thyme and sage.
    5. Add vegetable stock to the onions and herbs and bring to a low simmer; then add the farro and simmer 10 minutes. (You can skip this extra ten minutes if you’re using brown rice; cauliflower rice will be added towards the end of the cooking time.)
    6. Add the squash cubes and simmer about 30 minutes.
    7. Mash the squash a bit so some pieces will thicken the soup, then add the kale (and add cauliflower rice now if you’re using that) and simmer 20-30 minutes more.
    8. Stir in a little balsamic vinegar if desired, and serve hot.
    9. Butternut Squash Kale Soup will good with a little Parmesan cheese sprinkled on at the table, if you’re a fan of that.

    Butternut Squash Kale Soup cropped image showing soup in two bowls with spoons.

    Weekend Food Prep:

    This recipe for Butternut Squash Kale Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And this recipe would be perfect to make on the weekend and enjoy for a meatless lunch or dinner.

    Ingredients

    • 1 cup Farro (see notes)
    • 1 onion, finely chopped
    • 2 tsp. olive oil
    • 1 tsp. dried thyme
    • 1/2 tsp. dried sage (rubbed sage)
    • 6 cups vegetable broth
    • 6 cups diced butternut squash
    • 4 cups chopped kale
    • salt and fresh ground black pepper to taste
    • 1-2 T balsamic vinegar (optional)
    • freshly grated Parmesan for serving (optional, this soup is dairy-free without the Parmesan)

    Instructions

    1. Soak Farro in cold water 15-30 minutes. (Rice does not need soaking)
    2. Cut butternut squash into cubes not more than 3/4 inches across.
    3. Chop onion, then heat olive oil in bottom of large soup pot, add onion and saute about 5 minutes.
    4. Add thyme and sage and cook 2-3 minutes more.
    5. Add vegetable stock to the soup pot and bring to a low simmer.
    6. Drain Farro and add to stock, then simmer 10 minutes. (You could skip this initial ten minutes of cooking with brown rice.)
    7. Add butternut squash cubes and simmer about 30 minutes, or until squash is quite soft.
    8. Use a potato masher to mash some of the squash so it dissolves into the soup, leaving other pieces whole.
    9. While soup simmers, wash and chop kale.
    10. Add kale to soup (and cauliflower rice if you are using that) and simmer about 20-30 minutes more.
    11. I like the greens cooked fairly well in my soup, check sooner if you prefer chewier greens.
    12. Season to taste with salt and fresh ground black pepper.
    13. If desired, stir in a tablespoon or two of balsamic vinegar right before you serve the soup.
    14. Serve hot, with freshly-grated Parmesan cheese to add at the table if desired.

    Notes

    Use one cup of brown rice for gluten-free option or 2 cups frozen cauliflower rice for low-carb option.

    If you don’t care if it’s vegetarian, this would be great made with homemade chicken stock.

    Nutritional information is for the version made with Farro and doesn’t include optional ingredients. Net carbs for the gluten-free soup with brown rice will be about the same as Farro. If you switch Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

    Recipe created by Kalyn.

    Nutrition Information

    Yield

    8

    Serving Size

    1

    Amount Per Serving

    Calories 148Total Fat 2gSaturated Fat .3gTrans Fat 0gUnsaturated Fat 1.4gCholesterol 0mgSodium 595mgCarbohydrates 32gFiber 8gSugar 6.3gProtein 5g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    Did you make this recipe?

    Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

    Square image for Butternut Squash Kale Soup shown in two bowls with spoons.

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    You could make a lower carb soup by making this with Cauliflower Rice or another type of low-carb rice product, but soup with butternut squash will never be super low in carbs. Use brown rice to replace the Farro if you don’t care about carbs but want the soup to be gluten-free. The use of butternut squash and farro would make this Butternut Squash Kale Soup phase two or three for the original South Beach Diet. 

    Find More Recipes Like This One:
    Check out Soup Recipes for more tasty and healthy soups! Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

    Historical Notes for this Recipe:
    This Butternut Squash Kale Soup was first posted in 2008, and I’ve made it many times since then. The photos were updated in 2014 and the recipe was last updated with more information in 2025.

    Pinterest image of Butternut Squash Kale Soup

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