Creamy High-Protein Butternut Squash Chicken Soup

• Prep Time: 20 minutes

• Cook Time: 40 minutes

• Total Time: 60 minutes

• Yield: 6 full-sized meal portions

• Cooking Intensity: Medium (Requires knife work, oven roasting, high-heat stovetop searing, and blending)

Equipment Needed

• Sheet pan (for roasting)

• Parchment paper

• Large heavy-bottomed Dutch oven or stockpot

• Immersion blender (or high-speed countertop blender)

• Cutting board & sharp chef’s knife

• Measuring cups and spoons

Ingredients

For the Roasted Base

• 1 medium Butternut Squash (approx. 2.5 lbs / 1.1 kg), peeled, seeded, and cut into 1-inch cubes

• 1 large Yellow Onion, diced

• 1 head of Garlic, top sliced off to expose cloves

• 1 tbsp Extra Virgin Olive Oil

• 1 tsp Sea Salt

• 1/2 tsp Freshly Cracked Black Pepper

For the Soup Body

• 1.5 lbs (680g) Boneless, Skinless Chicken Breasts (or thighs for a richer profile)

• 4 cups (960ml) Chicken Bone Broth (provides extra collagen and protein)

• 1 cup (240ml) Unsweetened Almond Milk (or whole milk/coconut milk)

• 3/4 cup (170g) Plain Non-Fat Greek Yogurt (room temperature)

• 1 tsp Ground Cinnamon

• 1/2 tsp Ground Nutmeg

• 1/2 tsp Smoked Paprika

• 1/2 tsp Dried Thyme

• 1 tbsp Fresh Lemon Juice (to brighten flavors)

Optional High-Protein / Gourmet Garnishes

• 1/4 cup Roasted Pumpkin Seeds (Pepitas) (adds crunch and healthy fats)

• 2 tbsp Fresh Sage Leaves, fried until crisp

• A swirl of Greek Yogurt or light cream

• Crumbled Feta or Goat Cheese

Step-by-Step Cooking Instructions

Step 1: Prep & Roast the Vegetables

1. Preheat Oven: Set your oven to 400°F (200°C) and line a large baking sheet with parchment paper.

2. Season Squash & Onion: Spread the cubed butternut squash and diced yellow onion evenly across the baking sheet. Drizzle with 1 tablespoon of olive oil, salt, and black pepper. Toss to coat evenly.

3. Prep Garlic: Wrap the sliced head of garlic in a small piece of aluminum foil with a tiny drop of olive oil. Place it on the roasting sheet alongside the vegetables.

4. Roast: Bake for 30 to 35 minutes at 400°F (200°C) (Medium-High Intensity), turning the squash halfway through, until the squash is fork-tender and edges are caramel-brown.

Step 2: Sear & Poach the Chicken

1. Sear (Optional for Flavor): In your Dutch oven, set the burner to Medium-High Intensity. Season the chicken breasts light with salt and pepper. Sear for 2 minutes per side to develop a golden crust (they will finish cooking in the broth).

2. Poach: Pour in the 4 cups of chicken bone broth. Bring the liquid to a boil over High Intensity, then immediately reduce heat to Low Intensity, cover, and simmer for 12 to 15 minutes until the internal temperature of the chicken reaches 165°F (74°C).

3. Shred: Remove the cooked chicken breasts from the broth and place them on a cutting board. Shred using two forks and set aside. Keep the warm bone broth in the pot.

Step 3: Blend the Soup Base

1. Transfer Roasted Veggies: Carefully add the roasted butternut squash and onions to the hot bone broth in the Dutch oven. Squeeze the roasted garlic cloves out of their skins directly into the pot.

2. Add Spices: Add ground cinnamon, nutmeg, smoked paprika, and dried thyme.

3. Blend until Smooth: Using an immersion blender, blend on high speed until completely smooth and velvety. (If using a countertop blender, blend in batches, venting the lid slightly so steam escapes).

4. Creaminess & Acidity: Stir in the unsweetened almond milk and fresh lemon juice. Simmer on Low Intensity for 5 minutes to combine flavors.

5. Temper the Greek Yogurt: Put the Greek yogurt into a bowl. Whisk in 2-3 tablespoons of warm soup to temper it (prevents curdling), then pour the mixture back into the pot over Low Heat (do not let it boil after adding yogurt).

Step 4: Combine & Serve

1. Fold in Chicken: Add the shredded high-protein chicken back into the creamy squash base. Stir thoroughly and let sit on Low Heat for 3 minutes until heated through.

2. Garnish: Ladle into warm bowls and top with toasted pepitas, a drizzle of Greek yogurt, and fresh thyme or crisp sage leaves.

Cooking Intensities Summary

Detailed Nutritional Breakdown

The following values are estimated per serving (yields 6 generous servings of approximately 1.5 cups each).