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!
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!
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.
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.
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.
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.
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.
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.
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!
Hence, the name spaghetti squash. In case that wasn’t obvious.
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.
Variations
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.
More Low Carb Recipes to Try
If you love this Spaghetti Squash Noodle Soup, be sure to check out these other tasty ideas:
- Pesto Spaghetti Squash
- Cheesy Roasted Spaghetti Squash
- Low Carb Ramen with Chicken and Palmini Noodles
Spaghetti Squash Noodle Soup
This Spaghetti Squash "Noodle" Soup swaps traditional noodles for a lighter option. It's a low carb twist on a classic comfort food!
Ingredients
- 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
Instructions
- Preheat the oven to 400F, line a baking sheet with foil and set aside
- Slice the spaghetti squash lengthwise down the middle, and use a spoon to remove the seeds.
- Lightly rub the cut side of the squash with one tablespoon of oil, then sprinkle with salt and pepper.
- 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.
- 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!)
- Set aside the spaghetti squash strands.
- 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 constantly
- Add the chicken broth and the shredded chicken and bring to a boil. Turn down to a simmer and cook for 15 minutes.
- Add the spaghetti squash and cook for an additional 5 minutes.
Notes
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 1Amount 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.
