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Easy high protein butternut squash soup with tofu and pita whips

Easy High Protein Butternut Squash Soup with Tofu


This soup is loaded with fall flavours and seasonal fall veggies. With a high-protein secret ingredient – tofu!




2 Tbsp olive oil

1 small yellow onion, chopped

2 carrots, peeled and chopped

¼ tsp salt

1 medium butternut squash, peeled and diced (about 5 cups)

1 large sweet potato, peeled and diced (about 3 cups)

5 cups vegetable broth

1 tsp garlic

¾ tsp ginger

½ tsp curry powder

¼ tsp nutmeg

½ tsp cinnamon

1 brick silken tofu (454g), drained and cubed

Pita chips:

Whole wheat pitas

Olive oil

Salt and pepper, to taste

Additional herbs, spices (optional)


  1. In a large pot, warm the oil over medium heat. Add the carrot and onion, sprinkle with salt and cook until onion becomes translucent, about 5 min. Add in spices and stir together.
  2. Add diced squash and sweet potato to the pot, pour in vegetable broth and bring to a boil. Reduce to a simmer and cook until potato and squash are tender, about 15 minutes.
  3. Once vegetables are tender, add cubed tofu. Blend with an immersion blender, or transfer to a large blender and blend until smooth.
  4. To make pita chips, slice a whole wheat pita into triangles. Place on a parchment lined pan and drizzle with olive oil. Season with salt and pepper, to taste. Bake at 350 until crispy and lightly golden, about 10 minutes.
  • Prep Time: 15
  • Cook Time: 15
  • Category: Entree
  • Method: Stove top
  • Cuisine: soup

Keywords: soup, high protein, tofu, butternut squash, dinner recipe, 30 minute recipe