Cozy Butternut Soup (+ Protein)

A creamy, grounding soup that delivers warmth, nourishment, and comfort. Gentle on digestion, rich in protein, and deeply restorative.

Why I Love This Recipe

This soup feels like the kind of comfort food that brings you back into balance, creamy, golden, and filled with real nourishment. It’s soothing for digestion, rich in beta-carotene, and perfectly balanced with protein from tender chicken. I often use diced chicken from my Almond-Crusted Chicken Schnitzel, but any cooked chicken works beautifully.

The Recipe

Ingredients (Serves 4+)

• 1 large (approx. 1.2 kg) butternut squash, peeled and diced (reserve a small handful for the topper)

• 2 large carrots, chopped

• 4 celery stalks, chopped

• 4 green onions, finely sliced (reserve 1 for garnish)

• 1 tbsp olive oil or coconut oil

• 1.2 L good-quality chicken broth

• 3 tbsp full-fat cottage cheese (or 3 tbsp coconut cream for dairy-free)

• 2 cups cooked, shredded or diced chicken (I use my Almond-Crusted Chicken Schnitzel, diced)

• 1 tsp turmeric

• ½ tsp ground ginger

• ½ tsp garlic powder

• ¼ tsp cinnamon

• ¼ tsp smoked paprika

• 1 tsp sea salt

• Black pepper, to taste

• Juice of ½ lemon (added at the end)

For the Topper

• ½ cup reserved diced butternut (1 cm pieces)

• ½ tsp garlic powder

• ¼ tsp smoked paprika

• 1 tsp toasted sesame oil

• 1 tsp honey or maple syrup

• 1 tbsp pumpkin seeds

• 1 green onion, finely diced (added after roasting)

• Toasted sourdough chopped (optional)

Instructions

1. Start the base: Heat olive or coconut oil in a large pot over medium heat. Add sliced green onions and sauté 1–2 minutes until fragrant. Add carrots, celery, and diced butternut squash. Cook 3–4 minutes until slightly softened.

2. Add flavour + simmer: Stir in turmeric, ginger, garlic powder, cinnamon (if using), and smoked paprika. Cook for 1 minute to release flavour. Pour in chicken broth, add sea salt and black pepper. Bring to a boil, then reduce heat, cover, and simmer for 15–18 minutes, until the vegetables are tender.

3. Prepare the topper: While the soup cooks, toss the reserved diced butternut with sesame oil, garlic powder, smoked paprika, honey, and a pinch of salt. Spread on a parchment-lined tray and roast at 400°F (200°C) for 15 minutes. Add pumpkin seeds and roast another 4 minutes, until golden. Toss with the finely diced green onion once out of the oven.

4. Blend it smooth: Remove soup from heat once veggies are tender and blend with a hand blender until creamy. Add cottage cheese or coconut cream, and blend again until silky.

5. Adjust consistency: Add water as needed to thin to your desired texture; thicker for a hearty meal or lighter for a gentle, brothy version.

6. Finish & serve: Ladle into bowls, top with warmed shredded or diced chicken, a drizzle of lemon juice, roasted butternut and seed topper, and finish with a pinch of coarse sea salt.

Storage

• Keeps 3–4 days in the fridge

• Reheat gently on the stove (avoid boiling to preserve texture)

Why This Recipe Matters

1. Hormone-Supportive Fats

   Olive oil, sesame oil, and chicken support hormone production and cell repair.

2. Protein + Fibre Balance

   Chicken and squash provide steady energy and blood-sugar balance.

3. Gut-Friendly Comfort

   Gentle spices, cooked vegetables, and broth soothe digestion.

4. Anti-Inflammatory Nourishment

   Turmeric, ginger, and beta-carotene support detox and skin health.

5. Comfort Food, Elevated

   The kind of cozy meal that feels indulgent yet fully functional.

Approximate Nutrition (per serving)

• Calories: ~420 kcal

• Protein: ~36 g

• Fat: ~14 g

• Carbohydrates: ~30 g

• Fibre: ~5 g

Final Thoughts

This soup is the definition of cozy nourishment, creamy, warm, and grounding. It’s a go-to for hormone and gut health, especially when you want comfort that truly supports recovery and balance.

We’re playing the long game. Small changes. Big outcomes. Real health.

Your partner in health and longevity,

Stacie Mylonas, RHN