This Spaghetti Squash Noodle Soup is classic chicken noodle soup with one smart swap: tender strands of roasted spaghetti squash stand in for the pasta. You get the same cozy broth, carrots, celery and shredded chicken, in a low carb bowl the whole family will happily eat.
When it gets cold outside, nothing beats a hot bowl of soup to warm you up. Using spaghetti squash instead of regular noodles in chicken soup sounds a bit out there, but trust me, it's a game-changer. It's just as comforting as the version you grew up with, and it's packed with veggies.
The first time I tried spaghetti squash in place of noodles, it was more of an experiment than anything else. I wanted something a little different from my Low Carb Konjac Noodle Soup with Chicken and Spinach, and it worked better than I expected. I didn't miss the noodles at all. Well, fine, I probably still missed them a little. But this is a seriously tasty alternative, and it's the one my family asks for now.
Key Ingredients & Substitutions
- Spaghetti squash. The star of the show, and the one ingredient you need to treat a little differently so it doesn't go mushy. Roast it until a fork just slides in, not until it collapses, then scrape it into strands and keep them separate from the broth. They only go into the pot for the last 5 minutes, which is just long enough to heat through. If you can't find spaghetti squash, zucchini noodles or konjac noodles work too; my roundup of low carb spaghetti alternatives has more ideas, or try my low carb egg noodles.
- Chicken broth. Use a good broth, because it's the backbone of the soup. Homemade is great, but a carton of Kettle & Fire chicken bone broth gives you a rich, full flavor with no added sugar. Vegetable broth works if that's what you have.
- Shredded chicken. Leftover rotisserie chicken is perfect here and turns this into an easy next-day meal. You can also use a Whole Poached Chicken in the Instant Pot and save the cooking liquid for the broth. Just make sure the chicken is already cooked when it goes in.
- Carrots, celery and onion. The classic soup trio. Carrots are a little higher in carbs than the other veggies, but two diced carrots spread across six bowls keep the soup well within low carb territory.
- Italian seasoning and oregano. A teaspoon of each gives the broth a herby, soul-warming flavor. I like Simply Organic Italian Seasoning, which has no fillers. Thyme or a bay leaf are nice additions too.
How to Cut and Cook a Spaghetti Squash
This recipe is pretty simple, but if you've never tackled a spaghetti squash before, it can seem a little intimidating at first. Like an alien vegetable of sorts. So here's a quick breakdown (with pictures!) showing you how to cut and roast it step by step.
First, slice the squash in half lengthwise, cutting down the middle with a big, sharp knife. Then use a spoon to scoop the seeds out of the center.
Next, rub the cut side of each half with a little olive oil and sprinkle it with salt and pepper. Place the squash cut side down on a lined baking sheet. A sturdy pan like this Nordic Ware Naturals half sheet pan won't warp in a hot oven.
Roast the squash at 400°F for 40-50 minutes, until it's tender enough to be pierced with a fork but still holds its shape. Let it cool a bit until it can be safely handled.
Finally, use a fork to scrape the flesh out of the shell. Use long strokes from end to end to create strands that look like spaghetti. Hence the name spaghetti squash, in case that wasn't obvious!
While the squash cools, get the soup going. Soften the onion, carrots and celery in a Lodge enameled Dutch oven or other large pot, add the garlic and herbs, then pour in the broth and chicken and let it simmer. The squash strands go in right at the end.
Helpful Tips
Don't over-roast the squash. This is the number one cause of mushy "noodles." Start checking at 40 minutes. You want the flesh to pull into strands easily but still have a little bite, because it keeps softening once it hits the hot broth.
Roast, don't boil or microwave. Roasting cut side down drives off moisture and brings out the squash's natural sweetness, so the strands stay separate. Boiled or microwaved squash holds more water and turns soft and watery in soup.
Add the squash last. Five minutes in the pot is all it needs. If you like your "noodles" really al dente, put a pile of strands in each bowl and ladle the hot soup over the top instead.
Season generously. Don't be shy with the Italian seasoning and oregano, and taste the broth before serving. Store-bought broths vary a lot in saltiness, so adjust the salt at the end rather than the beginning.
Roast the squash ahead. Spaghetti squash keeps well in the fridge for 4-5 days once cooked, so roast it on the weekend and this soup comes together in about 25 minutes on a busy weeknight.
Variations
- Chicken or turkey. Shredded chicken is the classic, but leftover roast turkey works just as well, which makes this a great after-Thanksgiving soup. For another way to use it up, try my Keto Turkey Soup.
- Raw chicken. No cooked chicken on hand? Simmer 1 pound of boneless chicken thighs or breasts in the broth for 15-20 minutes until cooked through, then shred them with two forks and return them to the pot.
- Spice it up. A pinch of red pepper flakes gives the soup a pleasant kick.
- Make it creamy. Stir in a splash of heavy cream or coconut milk just before serving for a richer, creamier soup.
- Add greens. A couple of handfuls of spinach or chopped kale stirred in with the squash add color and extra nutrients. My Chicken Kale Soup is a good one if you love greens.
- Fresh herbs. Finish each bowl with chopped parsley or dill for a fresh flavor boost.
Serving Ideas
This soup is a full meal on its own, with protein from the chicken and plenty of veggies. For a cozy dinner, serve it with warm Low Carb Cheddar Biscuits for dunking, or a handful of crunchy Almond Flour Crackers.
It also makes a great lunch. Pack a thermos with hot soup, or bring the broth and squash in separate containers and heat them together at work so the strands stay nice and firm. A simple green salad with a creamy dressing on the side rounds it out.
Storing & Freezing
Refrigerator: Let the soup cool, then store it in an airtight container in the fridge for up to 4 days. If you can, keep the squash strands in a separate container from the broth. Spaghetti squash keeps soaking up liquid as it sits, so storing it separately keeps it from going soft. Reheat the broth on the stove until steaming, then add the squash for the last couple of minutes.
Freezer: Freeze the broth and the squash separately. The broth, with the chicken and veggies, freezes beautifully for up to 3 months in freezer bags or containers (leave a little room at the top for it to expand). Spaghetti squash gets watery once frozen, so pack the strands in a separate freezer bag with as much air pressed out as possible.
To reheat, thaw both in the fridge overnight. Squeeze the thawed squash gently in a clean kitchen towel to remove the extra water, warm the broth on the stove, then stir the squash in for just 2-3 minutes before serving.
FAQs
Can you put spaghetti squash in soup?
Yes! Roasted spaghetti squash makes a great low carb stand-in for noodles in soup. The trick is to cook it separately, keep it slightly firm, and add it to the pot only for the last few minutes so the strands hold their shape instead of turning mushy.
How many net carbs are in this soup?
Each serving (one sixth of the pot) has about 8g net carbs, with 11g total carbs and 3g fiber, based on a medium spaghetti squash. Most of the carbs come from the squash, carrots and onion, so the exact number depends on the size of your squash and veggies. That makes it a comfortable fit for a low carb diet. Full nutrition is in the recipe card below.
More Low Carb Spaghetti Squash and Soup Recipes
If you love this Spaghetti Squash Noodle Soup, be sure to check out these other tasty ideas:
- Pesto Spaghetti Squash
- Garlic Butter Spaghetti Squash
- Low Carb Cheesy Spaghetti Squash
- Low Carb Ramen with Chicken and Palmini Noodles
📖 Recipe
Spaghetti Squash Noodle Soup
Ingredients
Equipment
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with foil and set it aside.
- Slice the spaghetti squash in half lengthwise, then use a spoon to scoop out the seeds.
- Rub the cut sides of the squash with 1 tablespoon of the oil, then sprinkle with salt and pepper.
- Place the squash cut side down on the baking sheet and roast for 40-50 minutes, until a fork slides in easily but the squash still holds its shape. Don't over-roast, or the strands will turn mushy in the soup. Let the squash cool until you can handle it comfortably.
- Scrape the flesh out of the shells with a fork, using long strokes to create spaghetti-like strands (see the step-by-step photos in the post). Set the strands aside.
- While the squash cools, heat the remaining 1 tablespoon of oil in a large Dutch oven or pot over medium heat. Add the onion, carrots and celery and cook for 4-5 minutes, until starting to soften. Add the garlic, Italian seasoning, oregano, ½ teaspoon salt and ¼ teaspoon pepper and cook for 1-2 minutes more, stirring constantly.
- Add the chicken broth and shredded chicken and bring to a boil. Reduce the heat and simmer for 15 minutes.
- Stir in the spaghetti squash strands and simmer for 5 minutes, just until heated through. Taste, adjust the salt, and serve hot.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
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