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High-Protein Butternut Squash Soup

By Ethan Boldt

November 1, 2026

When it's getting cold outside, warm up inside with this butternut squash soup that's loaded with good nutrition and is pretty easy to make. 

With the addition of Bone Broth Protein as the base, you not only push this soup into a higher protein category but also support your skin, joints and gut. This protein powder helps turn a recipe into a perfectly balanced macronutrient soup: 25 grams of carbs, 12 grams of fats and 11 grams of protein.

Enjoy as a starter, such as with some crusty bread, or next to a sandwich for a hearty lunch!

Key ingredients

• Butternut squash: Rich in beta-carotene, which the body converts into vitamin A to support immune function, eye health and healthy skin. It also provides vitamin C, potassium and dietary fiber, which support immune health, normal muscle function and digestion. As the star ingredient, butternut squash gives the soup its naturally sweet flavor, vibrant orange color and thick, velvety consistency when puréed.

• Ancient Nutrition's Bone Broth Protein Pure: Provides a concentrated source of protein, including naturally occurring collagen and amino acids that help support muscle maintenance and connective tissue health. It increases the soup's protein content without significantly changing its flavor, making the dish more satisfying and nutritionally balanced. Its unflavored profile blends easily with the squash and savory seasonings. (You can also use Bone Broth Protein Butternut Squash or Chicken Soup flavors.)

• Red onion: Provides antioxidants, including quercetin and anthocyanins, along with small amounts of vitamin C and fiber. These compounds help protect cells against oxidative stress. Sautéing red onion brings out its natural sweetness and creates a savory, aromatic base that balances the sweetness of the squash and apple.

• Granny Smith apple: Offers dietary fiber, including pectin, which supports digestive health, along with vitamin C and beneficial plant compounds. Its tart flavor balances the natural sweetness of butternut squash, while its flesh softens during cooking and helps create a smooth, creamy texture when blended.

• Dried sage: Contains antioxidant compounds, including rosmarinic acid, that help protect against oxidative stress. Although used in small amounts, sage adds an earthy, slightly peppery flavor that complements the sweetness of the squash and apple, giving the soup a warm, savory depth.

• Pumpkin seeds: Also known as pepitas, pumpkin seeds provide plant-based protein, heart-healthy unsaturated fats, magnesium, zinc and iron. These nutrients support normal muscle function, immune health and energy metabolism. Sprinkled on top just before serving, they add a satisfying crunch and nutty flavor that contrasts with the soup's smooth, creamy texture.

How to make butternut squash soup

This homemade butternut squash soup is surprisingly easy to make, requiring just one pot and a handful of wholesome ingredients. The combination of sweet butternut squash, tart Granny Smith apple and savory sage creates a rich, comforting flavor, while bone broth adds protein and depth. Once the vegetables are tender, simply blend everything together for a smooth, velvety soup.

Step 1: Prepare the butternut squash

Start by peeling, seeding and chopping the butternut squash. This is probably the most challenging part of the recipe, thanks to the squash's thick, tough skin.

Using a sharp knife, carefully trim off both ends of the squash, then remove the skin with a sturdy vegetable peeler or knife. Cut the squash in half lengthwise and use a large spoon to scoop out the seeds. Chop the flesh into roughly 1-inch cubes so it cooks evenly.

For a shortcut, you can also purchase pre-cut butternut squash at the grocery store.

Step 2: Sauté the onion, apple and sage

In a large pot or Dutch oven, melt 2 tablespoons of ghee over medium heat. Unsalted butter also works well if you don't have ghee.

Add the minced red onion, peeled and chopped Granny Smith apple, sea salt plus 2 teaspoons of dried sage. Cook for about 8 minutes, stirring occasionally, until the onion softens and becomes translucent and the apple begins to soften.

This step helps develop the soup's flavor, bringing out the natural sweetness of the onion and apple while allowing the sage to release its earthy aroma.

Step 3: Add the squash and bone broth

Add the chopped butternut squash to the pot and stir to combine with the onion and apple mixture.

Next, pour in 4½ cups of chicken bone broth. Alternatively, mix 4 scoops of Ancient Nutrition's Bone Broth Protein Pure with 4½ cups of water, then add to the pot.

For even more butternut squash flavor, try Ancient Nutrition Bone Broth Protein Butternut Squash instead. Its savory flavor complements the squash and sage beautifully. Or, if you like some chicken broth flavor, go with Bone Broth Protein Chicken Soup.

Stir everything together until well combined.

Step 4: Simmer until tender

Increase the heat and bring the soup to a boil. Once boiling, reduce the heat to low and allow it to simmer gently for about 30 minutes, stirring occasionally.

The soup is ready for blending when the butternut squash is fork-tender and the apple has softened completely. If the squash still feels firm, continue simmering for another 5–10 minutes.

Step 5: Blend until smooth and creamy

Remove the pot from the heat. Using an immersion blender, carefully purée the soup directly in the pot until smooth and velvety.

If you don't have an immersion blender, transfer the soup in batches to a high-speed blender. Be careful when blending hot liquids, allowing steam to escape according to the blender's instructions. Return the blended soup to the pot.

For a thinner consistency, add a little more warm broth or water. For a thicker soup, leave it as is.

Step 6: Season and garnish

Season the soup with nutmeg, sea salt and freshly ground black pepper to taste. Start with a small pinch of nutmeg, as its warm flavor can quickly become overpowering.

For extra creaminess and a slightly tangy finish, stir in a spoonful of crème fraîche, if desired.

Ladle the soup into bowls and top with pumpkin seeds for a satisfying crunch and extra nutrients. Serve warm and enjoy!

Other protein-rich soups

• Chicken soup

• Parsnip soup

• French onion soup

• Creamy broccoli soup