A home cook has shared a simple way to add an impressive 75g of protein to homemade soup, and it's all thanks to two simple ingredients. The tip comes from TikTok user Keto Recipes (@ketorecipes), who demonstrated the method in a video that has gained attention online.
Simple ingredients, big protein boost
The recipe uses butternut squash as the base, along with red onion, bell peppers, olive oil, and spices. The squash is halved, scooped out, and scored diagonally before being placed in an oven-proof dish with the other vegetables. A garlic bulb is added, and everything is drizzled with olive oil and seasoned before roasting.
The ingredients are roasted in the oven at 210C for around 45 to 50 minutes. Once done, the cook blends it all together with bone broth and cottage cheese, which he calls the "two undisputed protein superstars."
Nutritional breakdown and serving suggestions
According to the video's caption, the soup contains 75g of protein and can be divided into 3, 4, or 5 servings. For 4 servings, it has 200 calories and 19g of protein per serving. The cook explains that he used cottage cheese instead of cream to achieve a creamy texture and protein boost, plus bone broth for an additional 20g of protein.
For an extra finishing touch, the soup can be garnished with a swirl of cream, a drizzle of chipotle hot sauce, red pepper flakes, or fresh herbs like cilantro or parsley.
Online reaction and health benefits
The technique has generated considerable attention online, with viewers sharing their own variations. One viewer commented: "I made it tonight, but swapped the squash for sweet potatoes." Another said: "Cottage cheese? I have to try it now. Great idea!" A third remarked: "Butternut squash is the bomb. I seasoned this with rosemary and thyme."
Protein is vital to build muscle, fight infection, regulate hormones and repair skin, nails and bones, according to the NHS. It breaks down into amino acids that help the body grow and repair. The NHS advises that adults need about 0.75 grams of protein per kilogram of body weight every day, which amounts to about 45g a day for a 60kg woman or 55g a day for a 75kg man.
