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Spaghetti Squash Noodle Soup

Our Spaghetti Squash “Noodle” Soup swaps traditional noodles for a lighter option, without compromising on taste. It's a low carb twist on a classic comfort food!

low carb noodle soup

When it gets cold outside, nothing beats a hot bowl of soup to warm you up. How about shaking things up a little and using spaghetti squash instead of regular noodles in your chicken soup? Sounds a bit out there, but trust me, it's a game-changer. This Spaghetti Squash “Noodle” Soup is just as comforting as the classic version but with a healthier twist.

The first time I tried spaghetti squash in place of noodles, it was more of an experiment than anything else. I was looking for a way to eat a bit healthier without sacrificing taste, and I wanted something a little different than my usual version with shirataki noodles. And it worked better than I expected! 

low carb noodle soup

The soup turned out great, and I didn't miss the noodles at all. Well, fine, I probably still missed the noodles a bit. But this is a seriously tasty alternative.

This Spaghetti Squash “Noodle” Soup is…

  • Packed with healthy nutrients from the squash and veggies!
  • Total comfort food – like the chicken soup from your childhood.
  • Fun and creative.
  • Perfect for a cozy family dinner.
low carb noodle soup

Key Ingredients & Substitutions

Spaghetti Squash: The spaghetti squash is the star of the show. If you can't find spaghetti squash, zucchini noodles or konjac noodles can also work as a low-carb noodle alternative. Or try making your own low carb egg noodles.

Chicken Broth: For a vegetarian version, swap this with vegetable broth. 

Shredded Chicken: Leftover rotisserie chicken works perfectly here, making this dish an excellent “next-day meal”. For a vegetarian twist, chickpeas can be a hearty substitute.

low carb noodle soup

How to Cut and Cook a Spaghetti Squash

This recipe is pretty simple, but if you’ve never tackled a spaghetti squash before, it might 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 the spaghetti squash step-by-step. 

low carb noodle soup

First, you will want to slice the squash in half, cutting lengthwise down the middle. Then use a spoon to remove the seeds from the hole in the center of the squash. 

spaghetti squash pasta

Next, you will rub the cut side of the squash with a bit of olive oil and sprinkle it with salt and pepper. Then, place the squash cut side down on a baking sheet. 

low carb noodle soup

Roast the squash at 400 degrees Fahrenheit for 45-50 minutes, until it is tender enough to be pierced with a fork. Let the squash cool a bit until it can be safely handled. 

low carb noodle soup

And finally, use a fork to scrape the “flesh” from the spaghetti squash. Use long, straight motions to create the strands that look like spaghetti!

low carb noodle soup

Hence, the name spaghetti squash. In case that wasn’t obvious. 

low carb noodle soup

Helpful Tips

Roasting is Key: Roasting the spaghetti squash brings out its natural sweetness and ensures it separates into those perfect noodle-like strands we're after.

Season Generously: Don't be shy with the Italian seasoning and oregano- they're what give this soup its soul-warming flavor.

Texture Matters: If you prefer your “noodles” al dente, add the spaghetti squash towards the end of the cooking process to maintain a bit more bite.

low carb noodle soup


Spice it Up: If you like a bit of heat, a dash of red pepper flakes will give the soup a pleasant kick.

Make it Creamy: A splash of coconut milk or heavy cream stirred in before serving can transform this into a creamier soup.

Add fresh herbs: Feel free to add fresh herbs like parsley or dill towards the end of cooking for a fresh flavor boost.

low carb noodle soup

More Low Carb Recipes to Try

If you love this Spaghetti Squash Noodle Soup, be sure to check out these other tasty ideas: 

low carb noodle soup

Spaghetti Squash Noodle Soup

Yield: 6
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes

This Spaghetti Squash "Noodle" Soup swaps traditional noodles for a lighter option. It's a low carb twist on a classic comfort food!


  • 1 medium spaghetti squash
  • 2 tablespoons oil, divided
  • Salt and pepper to taste
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1 teaspoon oregano
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground black pepper
  • 6 cups chicken broth
  • 1 cup shredded chicken, pre-cooked


  1. Preheat the oven to 400F, line a baking sheet with foil and set aside
  2. Slice the spaghetti squash lengthwise down the middle, and use a spoon to remove the seeds. low carb noodle soup
  3. Lightly rub the cut side of the squash with one tablespoon of oil, then sprinkle with salt and pepper.spaghetti squash pasta
  4. Place the squash cut side down on the baking sheet and roast in the preheated oven for 45-50 minutes, or until the squash is soft enough to be pierced through with a fork or butter knife. Remove from the oven and allow to cool until squash can comfortably be handled. low carb noodle soup
  5. Scrape the flesh out of the squash using a fork, creating the long strands that look like spaghetti. (See pictures in the article above if you need help with this step!)low carb noodle soup
  6. Set aside the spaghetti squash strands.low carb noodle soup
  7. Heat the remaining oil in a large pan or Dutch oven, over medium heat. Add the onion, carrot, and celery and cook for 4-5 minutes, or until starting to soften. Add the garlic, Italian seasoning, oregano, salt and pepper and cook an additional 1-2 minutes, stirring constantlylow carb noodle soup
  8. Add the chicken broth and the shredded chicken and bring to a boil. Turn down to a simmer and cook for 15 minutes. low carb noodle soup
  9. Add the spaghetti squash and cook for an additional 5 minutes.low carb noodle soup


I like to use pre-cooked Rotisserie chicken in this soup. But you can use any chicken you prefer, as long as it is pre-cooked when you add it to the soup!

Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 154Total Fat 7gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 22mgSodium 1215mgCarbohydrates 15gFiber 3gSugar 7gProtein 9g

Nutritional information for this recipe is provided as a courtesy and is my best approximation. I cannot guarantee completely accurate data due to variations in ingredients and cooking methods. Carbohydrates from sugar alcohols are not included in net carb counts as it has been shown that they do not impact blood sugar. Net carbs are the total carbs minus fiber.

low carb noodle soup
low carb noodle soup
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