High-Protein Butternut Squash Soup with Parmesan Onion Chips

High-Protein Butternut Squash Soup with Parmesan Onion Chips

Cozy, creamy, and a little cheesy

This isn't your average butternut squash soup. 👀 We're taking the cozy fall classic and giving it a French onion-inspired twist with crispy parmesan-cheddar onion chips and a sneaky boost of plant-based protein.

Roasted-tasting butternut squash, fragrant sage and rosemary, fresh ginger, and garlic create a naturally sweet and savory base. Blended silken or soft tofu adds creaminess and protein without overpowering the squash, making this soup extra satisfying.

And the finishing touch? Crispy onion chips loaded with sharp cheddar and parmesan. They're savory, cheesy, and the perfect crunchy contrast to a silky bowl of soup.

Whether you're meal prepping for a busy week, looking for a cozy fall dinner, or adding something new to your Thanksgiving menu, this high-protein butternut squash soup deserves a spot in your fall and winter rotation.

Why you'll love this recipe

• A plant-based protein boost: Blending tofu into the soup adds protein and creates a creamy texture without relying on heavy cream.

• Fiber-rich comfort food: Butternut squash provides fiber, along with vitamins and carotenoids that support overall health.

• Cozy fall flavor: Sage, rosemary, garlic, and ginger complement the natural sweetness of the squash.

• The perfect cheesy crunch: Parmesan-cheddar onion chips bring a savory, French onion-inspired finish.

• Meal-prep friendly: Make a batch ahead of time for easy lunches or dinners throughout the week.

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High-Protein Butternut Squash Soup with Parmesan Onion Chips

Prep Time: 15 minutesCook Time: 45 minutesTotal Time: 1 hourServings: 8Course: Soup, Main DishCuisine: American-inspired, French onion-inspired

Ingredients

Butternut squash soup

• 2 tablespoons extra-virgin olive oil

• 1 medium yellow onion, chopped

• ½ teaspoon sea salt, plus more to taste

• Freshly ground black pepper, to taste

• 1 (3-pound) butternut squash, peeled, seeded, and cubed

• 3 garlic cloves, chopped

• 1 tablespoon fresh sage, chopped

• ½ tablespoon fresh rosemary, minced

• 1 teaspoon fresh ginger, grated

• 3–4 cups vegetable broth

• 1 block tofu (approximately 14–16 ounces; soft, silken, or firm)

• Fresh parsley, optional, for serving

Parmesan onion chips

• 2 medium yellow onions, thinly sliced

• 4 ounces sharp cheddar cheese, shredded (approximately half of an 8-ounce block)

• ½ cup grated parmesan cheese

• Paprika, to taste

• Garlic powder, to taste

Instructions

For the soup

1. Heat olive oil in a large pot over medium heat. Add the chopped onion, salt, and pepper. Sauté for 5–8 minutes, until softened.

2. Add the cubed butternut squash and cook for 8–10 minutes, stirring occasionally.

3. Add the garlic, sage, rosemary, and ginger. Cook for 30–60 seconds, until fragrant.

4. Pour in 3 cups of vegetable broth. Bring to a boil, cover, and reduce the heat to a simmer. Cook for 20–30 minutes, until the squash is tender.

5. Add the tofu and blend using an immersion blender until smooth. If using a countertop blender, cool the soup slightly and blend in batches, following the blender manufacturer's instructions.

6. Add additional broth as needed, up to 1 cup, to achieve your desired consistency. Taste and adjust the seasoning.

7. Serve warm with parmesan onion chips and fresh parsley, if desired.

For the parmesan onion chips

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.

2. Arrange the thinly sliced onions in small, slightly overlapping clusters.

3. Sprinkle each cluster with shredded cheddar, parmesan, paprika, and garlic powder.

4. Bake for approximately 20 minutes, checking after 15 minutes, until the cheese is golden and crisp.

5. Let rest on the baking sheet for 15–20 minutes before carefully peeling the chips from the parchment.

6. Serve on top of the soup for a savory, cheesy crunch.

Notes

• For the smoothest texture, use silken or soft tofu. Firm tofu also works when blended thoroughly.

• Start with 3 cups of broth and add more after blending.

• Oven times for the onion chips may vary depending on onion thickness and how closely the clusters are arranged.

• Store the soup and onion chips separately for the best texture.

Estimated nutrition: Nutrition will vary depending on the tofu, cheese, broth, and actual serving sizes. Calculate the final values using the specific products and quantities you use before publishing nutrition facts.

Tips for the best soup

Start with less broth. You can always thin the soup, but it's harder to fix a soup that's too watery. Begin with 3 cups and add more after blending.

Blend thoroughly. Give the tofu enough time to blend into the soup for a smooth, creamy texture.

Don't skip the onion-chip resting time. The cheese continues to firm up as it cools. Letting the chips rest makes them easier to lift from the parchment.

Watch the cheese closely. Oven times vary, and thin onion slices can brown quickly. Start checking around the 15-minute mark.

Make it your own. Add a pinch of red pepper flakes for heat or extra fresh herbs for a more pronounced savory flavor.

Storage and meal prep

• Refrigerator: Store the soup in an airtight container for 3–4 days.

• Freezer: Freeze the soup in individual portions for up to 3 months for best quality.

• Reheating: Warm gently on the stovetop or in the microwave, stirring occasionally. Add a splash of broth if the soup thickens.

• Onion chips: Store separately in an airtight container once fully cooled. They are best enjoyed fresh, as moisture can soften the cheese.

For the best texture, prepare the soup ahead of time and make the onion chips just before serving.

A little dietitian perspective

One of my favorite ways to make everyday meals more satisfying is to think about what we can add, rather than what we need to take away.

Butternut squash brings fiber and colorful plant compounds, tofu adds plant-based protein, and the cheesy onion topping makes the whole bowl feel special. Pair it with crusty whole-grain bread, a side salad, or your favorite protein source if you'd like a more substantial meal.

Nutrition isn't about making every meal perfect. Sometimes it's about taking a cozy recipe you already love and finding a few simple ways to make it work for you.

If you try this recipe, tag me so I can see your creation! 👩🏽‍🍳🤌🏽✨