Butternut Squash Soup: Hearty Protein-Packed Meal Prep (Print Version)
Hearty protein-packed butternut squash soup for easy meal prep. Enjoy a nutritious, flavorful, and satisfying bowl perfect for busy weeknights or healthy lunches.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Golden Base
01 -
3 lbs butternut squash, peeled, seeded, and cubed
02 -
1 large yellow onion, chopped
03 -
4 cloves garlic, minced
04 -
2 tbsp olive oil
→ Protein Powerhouse & Liquid Gold
05 -
1 1/2 lbs boneless, skinless chicken breasts, cooked and shredded
06 -
6 cups low-sodium chicken broth
→ Creamy Comfort & Spice Blend
07 -
1 (13.5 oz) can full-fat coconut milk
08 -
1 tsp ground cumin
09 -
1 tsp ground coriander
10 -
1/2 tsp smoked paprika
11 -
1/2 tsp ground turmeric
12 -
1/2 tsp dried sage
13 -
1 tsp salt
14 -
1/2 tsp black pepper
→ Finishing Touches
15 -
1 tbsp maple syrup (optional, for balance)
16 -
1/4 cup fresh parsley, chopped (for garnish)
17 -
1/4 cup toasted pumpkin seeds (pepitas), for garnish
# Instructions:
01 -
In a large pot or Dutch oven, heat 2 tbsp olive oil over medium heat. Add 1 large yellow onion, chopped, and cook until softened, about 5-7 minutes. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Add 3 lbs butternut squash, peeled, seeded, and cubed, to the pot. Pour in 6 cups low-sodium chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the squash is very tender.
03 -
Carefully transfer the cooked squash and broth mixture to a blender (or use an immersion blender directly in the pot). Blend until completely smooth and creamy. Return the pureed soup to the pot if using a standard blender. This is key for a luscious Hearty Protein-Packed Butternut Squash Soup for Meal Prep.
04 -
Stir in 1 (13.5 oz) can full-fat coconut milk, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika, 1/2 tsp ground turmeric, and 1/2 tsp dried sage. Season with 1 tsp salt and 1/2 tsp black pepper.
05 -
Gently fold in 1.5 lbs boneless, skinless chicken breasts, cooked and shredded, into the soup. Heat through for 2-3 minutes, ensuring the chicken is warmed evenly. This step makes it a truly Hearty Protein-Packed Butternut Squash Soup for Meal Prep.
06 -
Taste and adjust seasoning as needed. If desired, stir in 1 tbsp maple syrup for a touch of sweetness to balance the flavors. Ladle the Hearty Protein-Packed Butternut Squash Soup for Meal Prep into bowls and garnish with 1/4 cup fresh parsley and 1/4 cup toasted pumpkin seeds.
# Notes:
01 -
For easy meal prep, divide the cooled soup into individual airtight containers. It stores well in the refrigerator for up to 4-5 days or can be frozen for up to 3 months.
02 -
To save time, look for pre-cut butternut squash in the produce section. Alternatively, microwave the whole squash for 3-5 minutes before peeling and cutting to soften it slightly.
03 -
Feel free to substitute the chicken with cooked ground turkey, chickpeas (for a vegetarian option), or even white beans for a different protein source.
04 -
Adjust the spices to your preference. For a spicier kick, add a pinch of cayenne pepper or red pepper flakes along with the other spices.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or stand blender)
03 -
Cutting board
04 -
Sharp knife
05 -
Measuring cups
06 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 557 kcal
Total Fat: 28 g
Total Carbohydrate: 37 g
Protein: 43 g