High-Protein Sheet-Pan Roasted Butternut Squash Soup is a creamy and healthy soup. It is very flavorful, and everyone will love this soup. It contains butternut squash, heavy cream, Honeycrisp apples, vegetable broth, sweet onions, thyme, black pepper, and salt. This simple and easy sheet pan soup has heavy cream in it, so it is not appropriate for a dairy-free diet. We have to utilize vegan cream instead for this purpose. We can easily prepare this soup for later use as it stores perfectly in the fridge and freezer. Serve this High-Protein Sheet-Pan Roasted Butternut Squash Soup with grilled tofu, garlic bread, and green salad.
STATS:
- Calories: 315 kcal
- Prep time: 20 minutes
- Serving size: 1 & ½ cups
- Cook time: 40 minutes
- Cuisine: American
- Total time: 1 hour
- Course: Soup
- Diet: High-Protein
- Serving: 6
EQUIPMENT:
- Large sheet pan
- Cutting board
- Parchment paper
- Knife
- Immersion blender
- Dutch oven
- Ladle
INGREDIENTS:
- 1 butternut squash
- 1 sweet onion – medium
- ¼ tsp. ground black pepper
- 1 Honey crisp apple — medium
- ¼ cup olive oil
- 2 tbsp. fresh thyme leaves
- ½ tsp. + ⅛ tsp. salt
- 3 cups vegetable broth — lower-sodium
- 1 cup heavy cream
INGREDIENT NOTES:
BUTTERNUT SQUASH:
- We have to utilize the firm but ripe butternut squash to make this soup. It has a natural sweet taste and creamy texture. We have to cut the cubes in the same size so they get roasted equally.
SWEET ONION:
- Add the sweet onions to offer the light caramelized taste when we roast them, and it also provides the deep savory flavor.
HONEYCRISP APPLE:
- Add the Honeycrisp apple to offer the natural sweet taste and also offer the subtle fruity flavor. It will nicely pair with roasted squash.
OLIVE OIL:
- Add the olive oil to toss the vegetables so they get caramelized nicely, and it also adds a rich taste. It also offers healthy fat content in the soup.
THYME:
- Add the fresh thyme to offer the aromatic herbal taste. We can save some thyme to garnish the soup at the end for the aroma & color.
VEGETABLE BROTH:
- We have to use the lower-sodium vegetable broth so the soup will not get too salty. We would also utilize the No-chicken broth instead if required.
HEAVY CREAM:
- Add the heavy cream to make the smooth texture of the soup. We would also utilize half cream and half milk to make the soup light.
INSTRUCTIONS:
- Heat the oven to 425°F and place the parchment on the sheet pan.
- Place the cubes of butternut squash, apples, & sweet onions on the sheet pan.
- Now drizzle the olive oil and sprinkle the herbs and seasoning, and mix them to coat the squash cubes.
- Now add the items in one layer in the tray with some distance in between.
- Then roast them for thirty to forty minutes, changing the sides at half time till they get soft.
- Now add the roasted vegetables and apples to the Dutch oven.
- Include the vegetable broth in it and allow it to simmer, then cook for five minutes.
- Now we carefully mix the soup with the immersion blender till it gets completely smooth.
- Add the heavy cream and salt and warm it for two to three more minutes.
- Now add the soup to the vessel, sprinkle the thyme and black pepper on it, and serve the soup.
SERVING SUGGESTIONS:
BREAD & GRAINS:
- Whole-Grain Croutons
- Sourdough Toast
- Garlic Bread
PROTEIN:
- Grilled Chicken Breast
- Crispy Chickpeas
- Grilled Tofu
TOPPINGS:
- Fresh Thyme
- Cracked Black Pepper
- Parmesan Shavings
SALADS:
- Arugula Apple Salad
- Kale Cranberry Salad
- Spinach Walnut Salad
TIPS:
- We have to cut the vegetables into equal-sized cubes to roast them uniformly.
- Don’t overcrowd the sheet pan as the vegetables get steamed instead of getting caramelized.
- We have to roast the vegetables until they get brown corners to develop the deep taste.
STORAGE INFORMATION:
FRIDGE:
- Leave the soup to cool, then transfer to a tight vessel & store for 4 days.
FREEZER:
- Add the soup to a tight vessel and freeze for three months.
- Don’t mix the cream to provide good texture.
FAQs:
Will I prepare the soup in advance?
- Yes, make the soup and store it for 4 days in fridge.
Could I utilize the pre-cut squash to make this soup?
- Yes, we would easily utilize the pre-cut squash to prepare the soup, as it saves time and is more convenient for us.
Would we prepare the soup vegan?
- We would easily prepare the soup vegan by using vegan cream or coconut milk and vegetable broth.
How to rise protein content in the butternut soup?
- You can serve this soup with crispy chickpeas, Greek yogurt, tofu, or grilled chicken. You can also mix the cottage cheese into the soup to increase the protein in the dish.
NUTRITIONAL INFORMATION:
Calories: 315 kcal
Net carbs: 30 g
Iron: 1.5 mg
Total carbs: 35 g
Vitamin A: 1,250 µg RAE
Serving size: 1 & ½ cups
Fiber: 5 g
Calcium: 90 mg
Protein: 6 g
Sodium: 390 mg
Serving: 6
Potassium: 760 mg
