Make: The Protein-Packed Squash Soup That Will Actually Keep You Full

Pro tip: Spring for the pre-cut butternut squash.

Butternut Squash Soup | Photo by Becca Boyd

Butternut Squash Soup | Photo by Becca Boyd

It’s time for an admission of guilt: I used to see the peeled, cubed, cellophane-covered packages of butternut squash and feel superior for buying mine at the farmers’ market and hacking it up myself. This sophomoric thinking sucked up too many minutes of my life, not to mention dulled the heck out of my chef’s knife. Nowadays, I’m happy to pay someone to do the work for me when it comes to squash (and incidentally, broccoli slaw), especially when it leads to a gorgeously healthy dinner like this.

Chockfull of protein and fiber, this stunner will easily keep you full past the usual 10 o’clock bedtime snack pangs and packs easily for a soul-warming lunch the next day. Free from dairy and gluten, this should works for many diets while keeping those healthy-eating resolutions intact.

Recipe: Butternut Squash Soup with Chicken, White Beans and Spinach
Serves 8

4 tbsp. unsalted butter
1 lg (or two medium) onion, diced
3 clove garlic, minced
1 tbsp. soy sauce (or Tamari for a gluten-free option)
1/2 tsp. dried thyme
1/4 tsp. black pepper
1 tbsp. tomato paste
2 lb. cubed butternut squash
6 c. chicken broth
2 (15 oz) cans white beans, drained and rinsed
2 large chicken breasts, cooked and shredded or chopped
6 oz. fresh baby spinach
1 tsp. white wine vinegar
3/4 tsp. kosher salt

1. Heat butter over medium heat in a soup pot.
2. Add onion and saute until softened and golden, stirring occasionally, about 8 minutes.
3. Add garlic, soy sauce/tamari, thyme and black pepper. Stir to combine.
4. Add tomato paste and stir constantly, about two minutes.
5. Add squash and broth and turn heat to high. Bring to boil and reduce to simmer. Simmer about 10 minutes or until squash is tender. Blend with a stick blender or transfer to blender/food processor. Blend until smooth or leave slightly chunky.
6. Add beans, chicken, spinach, vinegar, and salt. Stir to heat through and let cook until spinach is wilted. Taste for salt and serve.

Per serving: 482 calories, 9.4 grams fat, 4.6 grams saturated fat, 1000 milligrams sodium, 2375 milligrams potassium, 70.3 grams carbs, 16.6 grams dietary fiber, 5.8 grams sugar, 32.8 grams protein.


Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.

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