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Overhead shot of butternut squash soup on a slate background

High Protein Butternut Squash Soup

This high-protein soup is loaded with beta-carotene, which as a powerful antioxidant can help to reduce the damage caused by excess free radicals in the body. Serving with slices of wholemeal bread will also help with the uptake of amino acids into muscle cells. A sprinkle of seeds will add omega-3 fatty acids.

Serves 2

Calories per serving: 322


  • 1 butternut squash, peeled and deseeded
  • 1 tsp crushed dried chilli
  • 1 red onion, finely sliced
  • 1l vegetable stock
  • 200ml tinned light coconut milk
  • 2 scoops Elite All Blacks Plant Protein Vegan Blend (unflavoured)
  • Salt and pepper


  1. Preheat the oven to 180°C/fan 160°C/gas 4.
  2. Line a baking tray with greaseproof paper.
  3. Cut the butternut squash into pieces and spread on the baking tray. Place the tray in the oven and roast for 15 minutes.
  4. Remove the tray from the oven and scatter the chilli and onion over the pieces of squash. Roast for a further 10 minutes. Remove from the oven and allow to cool for a few minutes.
  5. Pour the stock into a medium saucepan and bring to the boil, then turn the heat to low. Stir in the coconut milk and warm for 2 minutes. Remove from the heat.
  6. Add the squash, onions, chilli and protein powder to the pan, then blitz until smooth with a stick blender (add a little water if the mixture is too thick).
  7. Season with salt and pepper before serving.

Rob Hobson MSc RNutr is an award-winning registered nutritionist (AFN) and sports nutritionist (SENR) with over 15 years of experience. He founded London-based consultancy RH Nutrition, and has degrees in nutrition, public health nutrition and sports nutrition.

Find out more at Rob Hobson's website, or read more about the Elite Expert Panel

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible supplements can help. This article isn’t intended to replace
medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.