10 High-Protein Butternut Squash Recipes
Butternut squash is a versatile and delicious fall vegetable, but it’s not typically known for its protein content. However, with a few clever additions, you can transform this humble gourd into a protein-packed powerhouse. Whether you’re looking for a hearty soup, a satisfying salad, or a comforting main course, these 10 high-protein butternut squash recipes offer something for everyone.
We’ve gathered a collection of creative and flavorful dishes that incorporate a variety of protein sources, from lean meats and dairy to plant-based options like beans, lentils, and quinoa. These recipes are not only delicious but also designed to keep you feeling full and energized. Get ready to discover your new favorite way to enjoy butternut squash!
1. High-Protein Butternut Squash Soup
This creamy and comforting soup gets a significant protein boost from the addition of bone broth and cottage cheese, making it a satisfying and nutritious meal. With 10 grams of protein per serving, it’s a fantastic way to enjoy a classic fall soup while meeting your protein goals.
| Nutrient | Amount per serving |
|---|---|
| Protein | 10g |
| Calories | 132kcal |
Ingredients:
- 1 large butternut squash (3-3.5 pounds)
- 1 cup small curd cottage cheese
- 4 cups bone broth
- 1 shallot, chopped
- 2 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried sage
- ½ tsp ground cumin
- ¼ tsp ground nutmeg
- 1 tbsp honey
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds. Place the squash halves cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
- Once the squash is cool enough to handle, scoop the flesh into a blender. Add the cottage cheese, bone broth, shallot, garlic, thyme, sage, cumin, nutmeg, and honey.
- Blend until smooth and creamy. Season with salt and pepper to taste.
- Pour the soup into a large pot and heat over medium heat until warmed through. Serve immediately.
Source: Perchance to Cook
2. High-Protein Butternut Squash Cottage Cheese Pasta
This innovative pasta dish uses a creamy butternut squash and cottage cheese sauce to create a delicious and protein-rich meal. With 19 grams of protein per serving, it’s a vegetarian-friendly option that’s both satisfying and easy to make.
| Nutrient | Amount per serving |
|---|---|
| Protein | 19g |
| Calories | 396kcal |
Ingredients:
- 1 small butternut squash (about 3-4 cups cubed)
- 16 oz pasta of your choice (protein pasta recommended)
- ½ cup cottage cheese
- ½ cup vegetable broth (or bone broth for extra protein)
- ½ cup reserved pasta water
- ½ cup grated Parmesan cheese
- 4 cloves garlic
- ¼ sweet or yellow onion
- ½ cup fresh basil, finely chopped
- Spices: ½ tsp garlic powder, ½ tsp sage, ½ tsp paprika, ½ tsp thyme, salt, and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C). On a baking sheet, toss the cubed butternut squash, onion, and garlic with olive oil and seasonings. Roast for 30-35 minutes, or until the squash is tender.
- Cook the pasta according to package directions. Reserve ½ cup of the pasta water before draining.
- In a blender, combine the roasted butternut squash, onion, garlic, cottage cheese, vegetable broth, and reserved pasta water. Blend until smooth.
- Toss the cooked pasta with the creamy butternut squash sauce, Parmesan cheese, and fresh basil. Serve immediately.
Source: Avocado Skillet
3. High-Protein Butternut Squash Lasagna Roll-Ups
These lasagna roll-ups are a creative and delicious way to enjoy a high-protein meal, packing an impressive 46 grams of protein per serving. The combination of butternut squash, chicken sausage, and a cottage cheese-based sauce creates a flavorful and satisfying dish that’s perfect for a comforting dinner.
| Nutrient | Amount per serving |
|---|---|
| Protein | 46g |
| Prep Time | 35 minutes |
| Cook Time | 25 minutes |
Ingredients:
- 9 oz gluten-free lasagna noodles (12 sheets)
- 1 lb ground Italian chicken sausage
- 16 oz cottage cheese (4% milkfat recommended)
- 2 cups mashed or puréed butternut squash
- 1 cup finely chopped baby spinach
- ⅓ cup grated Parmesan cheese
- ⅔ cup shredded mozzarella cheese
- Seasonings: 1 tsp dried basil, 1 tsp garlic powder, 1 tsp dried oregano, 1 tsp kosher salt, ½ tsp ground black pepper, ½ tsp ground sage, ¼ tsp ground nutmeg
Instructions:
- Preheat your oven to 400°F (200°C). Cook the lasagna noodles according to package directions.
- In a large skillet, cook the ground chicken sausage until browned.
- In a blender, combine the cottage cheese and seasonings until smooth.
- In a large bowl, mix together the cooked sausage, half of the cottage cheese mixture, spinach, Parmesan cheese, and 1 cup of the butternut squash.
- Spread a few tablespoons of the sausage mixture onto each lasagna noodle, roll them up, and place them in a baking dish.
- Top the roll-ups with the remaining cottage cheese mixture, the rest of the butternut squash, and the mozzarella cheese.
- Bake for 7 minutes, then broil for 3-4 minutes, or until the cheese is bubbly and golden brown.
Source: Jenn Eats Good
4. Creamy Roasted Butternut Squash with Chickpeas and Kale
This vegan and high-protein dish is a cozy and warming meal that’s perfect for a chilly evening. The creamy sauce is made from roasted butternut squash, dairy-free yogurt, and miso, while chickpeas provide a substantial protein boost. It’s a flavorful and nutritious meal that’s ready in under an hour.
| Nutrient | Amount per serving |
|---|---|
| Servings | 2-3 |
| Prep Time | 10 minutes |
| Cook Time | 40 minutes |
Ingredients:
- 1 large butternut squash
- 1 can (240g drained) chickpeas, liquid reserved
- 50g kale, de-stemmed and shredded
- 60g thick dairy-free yogurt
- 1 tsp miso paste
- 1 whole garlic bulb
- 2 shallots
- Seasonings: dried thyme, sweet smoked paprika, cumin, salt, pepper
- Lemon juice to taste
Instructions:
- Preheat your oven to 350°F (180°C). Roast one half of the butternut squash with the garlic and shallots until tender. Roast the other half of the squash in cubes.
- Blend the flesh of the large roasted squash piece with the roasted garlic, shallots, chickpea water, dairy-free yogurt, and miso paste until smooth.
- Sauté the kale in a pan, then add the chickpeas and the butternut squash sauce.
- Serve the creamy chickpea and kale mixture topped with the roasted butternut squash cubes and roasted squash seeds.
Source: Nourishing Amy
5. High-Protein Squash Salad
This vibrant and flavorful salad is packed with protein, boasting nearly 30 grams per serving. The combination of roasted butternut squash, chickpeas, giant couscous, and a creamy Greek yogurt-tahini dressing makes for a satisfying and nutritious meal.
| Nutrient | Amount per serving |
|---|---|
| Protein | ~30g |
| Servings | 2 |
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
Ingredients:
- ½ butternut squash, peeled and cubed (about 450g)
- 1 can (400g) chickpeas, drained
- 60g dry giant couscous
- 50g chopped spinach
- 60g feta cheese, crumbled
- 4 tbsp pistachios, chopped
- Fresh herbs: chopped coriander, dill, and sage
- For the dressing: 100g Greek yogurt, 2 tbsp tahini, 3 tbsp apple cider vinegar, 1 tbsp harissa
Instructions:
- Preheat your oven to 425°F (220°C). Roast the butternut squash and chickpeas with spices until the squash is caramelized and the chickpeas are crispy.
- Cook the giant couscous according to package directions.
- Whisk together the dressing ingredients.
- In a large bowl, combine the roasted squash and chickpeas, cooked couscous, spinach, feta, pistachios, and fresh herbs.
- Drizzle with the dressing and toss to combine. Serve immediately.
Source: Carole Food
6. Easy Healthy Butternut Squash Turkey Chili
This hearty and flavorful chili is packed with lean protein from ground turkey and fiber from butternut squash and beans. With 25 grams of protein per serving, it’s a healthy and satisfying meal that can be made on the stovetop or in a slow cooker.
| Nutrient | Amount per serving |
|---|---|
| Protein | 25g |
| Calories | 293kcal |
| Servings | 6 |
| Prep Time | 15 minutes |
| Cook Time | 30 minutes |
Ingredients:
- 1.25 lb 93/7 lean ground turkey
- 3 cups butternut squash, cubed
- 1 can (15 oz) kidney beans
- 1 can (14.5 oz) diced fire-roasted tomatoes
- 1 can (6 oz) tomato paste
- 2 cups chicken broth
- 1 large onion, diced
- 1 medium bell pepper, diced
- 3 garlic cloves, minced
- Seasonings: chili powder, onion powder, smoked paprika, cumin, salt, pepper
Instructions:
- In a large pot or Dutch oven, brown the ground turkey. Add the onion, bell pepper, and garlic and sauté until softened.
- Stir in the seasonings, kidney beans, diced tomatoes, and tomato paste.
- Add the chicken broth and butternut squash. Bring to a simmer, then cover and cook for 30 minutes, or until the squash is tender.
- Serve hot with your favorite chili toppings.
Source: Lauren Fit Foodie
7. Butternut Squash Frittata
This high-protein, vegetarian frittata is a perfect choice for a savory breakfast or a light dinner. The addition of Greek yogurt boosts the protein content to 13 grams per slice, while the butternut squash and spinach add a wealth of nutrients and flavor.
| Nutrient | Amount per serving |
|---|---|
| Protein | 13g |
| Calories | 273kcal |
| Servings | 6 |
Ingredients:
- 6 eggs
- ½ cup whole Greek yogurt
- 2 cups butternut squash, cubed
- ½ cup finely chopped spinach
- 1 small yellow onion, diced
- ¾ cup grated Parmesan cheese
- Seasonings: dried thyme, dried parsley, garlic powder, smoked paprika, salt, pepper
Instructions:
- Preheat your oven to 425°F (220°C). Sauté the butternut squash and onion in an oven-safe skillet until the squash is al dente.
- In a bowl, whisk together the eggs, Greek yogurt, spinach, Parmesan cheese, and seasonings.
- Pour the egg mixture over the vegetables in the skillet. Top with additional Parmesan cheese.
- Bake for 10-15 minutes, or until the frittata is set and the top is lightly browned. Let it rest for a few minutes before slicing and serving.
Source: Well and Full
8. Roasted Butternut Squash Lentil Curry
This hearty and flavorful curry is packed with plant-based protein from brown lentils, offering 16 grams of protein per serving. The roasted butternut squash adds a creamy texture and natural sweetness that perfectly complements the warm spices of the curry.
| Nutrient | Amount per serving |
|---|---|
| Protein | 16g |
| Calories | 363kcal |
| Fiber | 20g |
| Prep Time | 15 minutes |
| Cook Time | 45 minutes |
Ingredients:
- 1 medium butternut squash
- 1 cup dry brown lentils, rinsed
- 2 cups cauliflower florets
- 1 can (15 oz) full-fat coconut milk
- 3 cups vegetable broth
- 1 onion, finely chopped
- Spices: ground cumin, chili powder, ground turmeric, mild curry powder
- Fresh cilantro and lime juice for serving
Instructions:
- Preheat your oven to 400°F (200°C). Roast the butternut squash halves and cauliflower florets until tender.
- In a large pot, sauté the onion and spices. Add the lentils and vegetable broth, and simmer until the lentils are cooked through.
- Scoop the flesh from the roasted butternut squash and add it to the pot along with the coconut milk and roasted cauliflower.
- Stir until the curry is smooth and heated through. Serve warm with fresh cilantro and a squeeze of lime juice.
Source: Making Thyme for Health
9. Quinoa Stuffed Butternut Squash with Cranberries and Kale
This beautiful and satisfying dish is perfect for a holiday meal or a special weeknight dinner. The combination of fluffy quinoa, tart cranberries, and earthy kale creates a delicious and nutritious filling for the roasted butternut squash, providing 13 grams of protein per serving.
| Nutrient | Amount per serving |
|---|---|
| Protein | 13g |
| Calories | 387kcal |
| Fiber | 17g |
| Servings | 4 |
| Prep Time | 10 minutes |
| Cook Time | 1 hour |
Ingredients:
- 2 medium butternut squash
- ¾ cup quinoa
- 1 ½ cups vegetable broth
- 1 bunch kale, chopped
- 1 can (15 oz) chickpeas, rinsed and drained
- ⅓ cup dried cranberries
- Zest and juice of 1 orange
- Optional: feta or Parmesan cheese for topping
Instructions:
- Preheat your oven to 425°F (220°C). Roast the butternut squash halves until tender.
- Cook the quinoa in the vegetable broth according to package directions.
- Sauté the kale until wilted, then stir in the cooked quinoa, chickpeas, cranberries, and orange zest and juice.
- Scoop out some of the flesh from the roasted squash halves, and fill them with the quinoa mixture.
- Bake for another 10 minutes, or until heated through. Top with cheese if desired before serving.
Source: Well Plated
10. Butternut Squash and Black Bean Enchilada Skillet
This easy and flavorful enchilada skillet is a fantastic way to enjoy the classic flavors of enchiladas without the hassle of rolling. The combination of butternut squash, black beans, and cheese provides 16.8 grams of protein per serving, making it a satisfying and delicious vegetarian meal that’s ready in about 30 minutes.
| Nutrient | Amount per serving |
|---|---|
| Protein | 16.8g |
| Calories | 405kcal |
| Fiber | 13.7g |
| Servings | 4 |
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
Ingredients:
- 3 cups butternut squash, peeled and diced
- 1 can (15 oz) black beans, rinsed and drained
- 8 yellow corn tortillas, cut into strips
- 1 can (15 oz) red enchilada sauce
- 1 cup shredded Colby Jack or Mexican cheese
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- ½ jalapeño, diced
Instructions:
- In a large oven-proof skillet, sauté the onion, garlic, and jalapeño until softened. Add the butternut squash and spices, and cook until the squash is tender.
- Stir in the black beans, tortilla strips, and enchilada sauce. Add half of the cheese and stir until melted.
- Top with the remaining cheese and broil for 3-5 minutes, or until the cheese is bubbly and golden brown. Serve immediately.
Source: Ambitious Kitchen
We hope you enjoy these delicious and high-protein butternut squash recipes! They are a testament to the versatility of this wonderful fall vegetable and prove that with a little creativity, you can enjoy a satisfying and protein-rich meal that is both healthy and delicious.
References
[1] Perchance to Cook. (n.d.). High Protein Butternut Squash Soup. Retrieved from https://perchancetocook.com/high-protein-butternut-squash-soup/
[2] Avocado Skillet. (n.d.). High Protein Butternut Squash Cottage Cheese Pasta. Retrieved from https://avocadoskillet.com/high-protein-butternut-squash-cottage-cheese-pasta/
[3] Jenn Eats Good. (n.d.). High Protein Butternut Squash Lasagna Roll Ups. Retrieved from https://jenneatsgoood.com/high-protein-butternut-squash-lasagna-rollups/
[4] Nourishing Amy. (2025, January 20). Creamy Roasted Butternut Squash with Chickpeas and Kale. Retrieved from https://nourishingamy.com/2025/01/20/creamy-roasted-butternut-squash-with-chickpeas-and-kale-vegan-high-protein/
[5] Carole Food. (n.d.). High Protein Squash Salad. Retrieved from https://carolefood.com/recipe/squash-salad
[6] Lauren Fit Foodie. (2020, October 6). Easy Healthy Butternut Squash Turkey Chili. Retrieved from https://laurenfitfoodie.com/easy-butternut-squash-turkey-chili/
[7] Well and Full. (2025, September 23). Butternut Squash Frittata. Retrieved from https://wellandfull.com/2025/09/butternut-squash-frittata/
[8] Making Thyme for Health. (2020, October 12). Roasted Butternut Squash Lentil Curry. Retrieved from https://www.makingthymeforhealth.com/roasted-butternut-squash-lentil-curry/
[9] Well Plated. (n.d.). Quinoa Stuffed Butternut Squash with Cranberries and Kale. Retrieved from https://www.wellplated.com/stuffed-butternut-squash/
[10] Ambitious Kitchen. (2023, February 19). Butternut Squash & Black Bean Enchilada Skillet. Retrieved from https://www.ambitiouskitchen.com/butternut-squash-and-black-bean-enchilada-skillet/
