Embrace a bowl of warmth and wellness with this incredibly easy Spaghetti Squash Soup. Imagine a healthy noodle soup that defies expectations – it’s naturally low-carb, completely gluten-free, and delightfully vegan. More than just a meal, it’s a comforting embrace, perfect for those moments when you crave something nourishing and soul-soothing. This recipe transforms humble spaghetti squash into tender, spaghetti-like strands, creating a unique texture that makes every spoonful a delight.
Many wonder if spaghetti squash can truly shine in a soup, and the answer is a resounding yes! Not only does it add a fantastic texture, mimicking traditional noodles, but it also brings a subtle sweetness and an abundance of nutrients. Whether you have leftover cooked squash, adore the rich flavor of roasted spaghetti squash, or are simply pressed for time and need a quick microwave method, this recipe adapts effortlessly to your needs. You can even cook spaghetti squash whole in a slow cooker or the oven for minimal fuss.
- Have leftover spaghetti squash? This recipe is the perfect way to use it up.
- Craving the deep, nuanced flavor of roasted spaghetti squash? It elevates this soup beautifully.
- Short on time? The microwave offers a speedy solution. Alternatively, cook a whole spaghetti squash in a slow cooker or oven for hands-off prep.
The long, tender strands of spaghetti squash truly become the “noodles” of this dish. They infuse this vegetable-rich soup with a distinctive seasonal charm, making it an ideal choice for fall and winter dining. We’ve also included a touch of turmeric, which imparts a gentle, spicy warmth and a vibrant golden hue. Beyond its flavor, turmeric is celebrated for its impressive health benefits, though you can certainly omit it if preferred – but you might miss out on that extra healthful kick!
Looking to transform this comforting soup into a complete and satisfying meal? It’s incredibly versatile. Simply add your favorite protein such as chicken, sausage, shrimp, tofu, or various beans, and your nutritious dinner is ready to enjoy!
Why This Spaghetti Squash Soup Will Become Your New Favorite
This Easy Spaghetti Squash Soup is more than just a recipe; it’s a celebration of simple, wholesome ingredients coming together to create something truly extraordinary. Here’s why you’ll want to add it to your regular rotation:
- Health-Conscious Comfort: It’s the ultimate comfort food that genuinely loves you back. Being low-carb, gluten-free, and vegan, it caters to a wide range of dietary preferences without compromising on taste or satisfaction.
- Noodle-Like Experience without the Carbs: Spaghetti squash naturally forms strands that beautifully mimic pasta noodles, offering a familiar, delightful texture without the heavy carb load of traditional pasta. It’s an excellent way to enjoy a hearty “noodle” soup guilt-free.
- Rich in Nutrients: Packed with fresh vegetables and the goodness of spaghetti squash, this soup is a powerhouse of vitamins, minerals, and fiber. The optional addition of turmeric further boosts its nutritional profile with anti-inflammatory properties.
- Incredibly Versatile: This recipe serves as a fantastic base for customization. Whether you want to add different seasonal vegetables, a variety of proteins, or a swirl of cream for extra richness, it adapts seamlessly to your cravings and pantry staples.
- Simple and Accessible: With straightforward instructions and readily available ingredients, this soup is designed for cooks of all skill levels. Plus, the flexibility in cooking methods for the spaghetti squash makes it easy to fit into any schedule.
- Perfect for Meal Prep: It stores wonderfully in the refrigerator and freezes beautifully, making it an excellent choice for meal prepping. Enjoy delicious, healthy lunches or dinners throughout the week with minimal effort.
Get ready to discover a comforting, healthful, and utterly delicious soup that truly nourishes the body and soul.
Essential Ingredients for Your Healthy Spaghetti Squash Soup
Crafting this flavorful spaghetti squash soup begins with a selection of fresh, wholesome ingredients. Here’s a breakdown of what you’ll need and how to prepare them to ensure the best results:
- Spaghetti Squash: The star of our soup! You’ll need about 2 cups of cooked spaghetti squash strands. This is the foundation that gives our soup its unique “noodle” texture. Refer to the section below for detailed methods on how to perfectly cook your squash.
- Olive Oil: A couple of teaspoons of good quality olive oil will be used to sauté your aromatics, providing a rich base for the soup’s flavor.
- Aromatic Vegetables (Mirepoix): Onions, Celery, and Carrots: Often referred to as the “holy trinity” of vegetables in cooking, these three form the foundational flavor profile for many soups and stews. Dice them into small, uniform pieces so they cook evenly and integrate smoothly into the soup. This blend adds a natural sweetness and depth.
- Garlic Cloves: Essential for boosting savory flavors. Press or mince your garlic finely to ensure its pungent aroma and taste are evenly distributed throughout the soup base.
- Vegetable Broth: This is the liquid backbone of our vegan soup. We highly recommend using a low-sodium vegetable broth to maintain control over the overall saltiness of the dish, allowing you to season it perfectly to your taste. For non-vegan options, chicken or bone broth can also be used, but be mindful of their distinct flavors.
- Important Note: The quality and flavor profile of your broth can significantly impact the final taste of your soup. Always choose a broth you enjoy, as it sets the stage for the entire dish.
- Classic Seasonings: Basil, Thyme, and Black Pepper: These dried herbs are quintessential for a comforting vegetable soup, offering an earthy and aromatic complement to the other ingredients. Freshly ground black pepper adds a gentle kick.
- Turmeric: This vibrant golden spice deserves special attention. A quarter teaspoon adds a subtle earthy warmth and a beautiful hue. More importantly, turmeric is renowned for its powerful anti-inflammatory and antioxidant properties. While it adds a unique zing, you can certainly reduce the amount or leave it out if it’s not to your preference.
- Salt: To taste. It’s crucial to adjust the salt content at the end, especially if you’re using a low-sodium or no-salt-added broth. Start with a quarter teaspoon and add more as needed to balance the flavors.
Flavorful Variations and Additions: Feel free to customize this soup with your favorite seasonal vegetables. Consider adding diced sweet potato or butternut squash for extra sweetness and body; just dice them into smaller cubes to ensure quick cooking. For an even heartier meal, you can stir in cooked quinoa, much like we did for our popular Sweet Potato Black Bean Chili.
You might also enjoy this related soup recipe: Spicy Butternut Squash Soup
For a complete list of ingredients with precise measurements and detailed step-by-step instructions, please refer to the comprehensive recipe card provided further down.
Mastering Spaghetti Squash: Three Easy Cooking Methods
The key to perfect spaghetti squash soup lies in how you prepare the squash itself. If you happen to have leftover cooked spaghetti squash that isn’t heavily seasoned, it’s an excellent shortcut! Otherwise, choose from these three simple and effective methods to cook your spaghetti squash, each offering slightly different benefits:
1. Microwave Method: The Fastest Path to Noodles
This method is ideal when you’re short on time and need your spaghetti squash ready in minutes. It’s also a great trick to make the squash easier to cut for other methods.
- Prepare for Cutting: Spaghetti squash can be tough to cut. To make this easier and safer, poke 8-10 holes all over the squash with a sharp knife (this allows steam to escape safely). Microwave the whole squash for 1 minute. This will slightly soften the skin, making it much easier to slice in half.
- Halve the Squash: Carefully cut the squash lengthwise in half. Scoop out the seeds and stringy bits from the center using a spoon.
- Microwave Cook: Place each squash half, cut-side down, in a microwave-safe dish with about an inch of water. Microwave for 5-10 minutes, or until the outer skin is tender enough to be easily pierced with a knife. Cooking time will vary depending on the size of your squash and your microwave’s wattage.
- Scrape the Strands: Once cooked, carefully remove the halves to a plate (they’ll be hot!). Use a fork to gently scrape the flesh, and you’ll see those wonderful spaghetti-like strands emerge.
2. Roasted Method: Unlocking Deeper Flavor
Roasting caramelizes the squash slightly, bringing out a richer, sweeter, and more complex flavor that truly enhances the soup. This method takes a bit longer but is well worth the flavor reward.
- Preparation: Use the microwave tip above to soften the squash for easier cutting. Halve the spaghetti squash lengthwise and scoop out the seeds and fibrous strands.
- Season and Roast: Lightly brush the cut sides of the squash with olive oil. Season generously with salt and black pepper. Place the squash halves cut-side down on a baking sheet.
- Bake: Roast in a preheated 375°F (190°C) oven for approximately 30-40 minutes, or until the flesh is tender and can be easily scraped into strands with a fork.
- Scrape the Strands: Once cooled slightly, use a fork to scrape out the delicious, roasted spaghetti squash strands.
3. Whole in the Oven or Slow Cooker: The Easiest Hands-Off Approach
For minimal effort and maximum convenience, cooking the spaghetti squash whole is the way to go. This method requires less active prep time and results in a perfectly tender squash.
- Prepare the Squash: Poke 8-10 holes around the entire outer surface of the whole squash with a fork or knife. This is crucial for allowing steam to escape and preventing the squash from bursting.
- Choose Your Appliance:
- Slow Cooker: Place the poked squash directly into your slow cooker. No water needed.
- Oven: Place the poked squash on a baking sheet. Preheat your oven to 425°F (220°C).
- Cook Until Tender:
- Slow Cooker: Cook on high for 3-4 hours, or on low for 5-6 hours, until the outer surface feels soft to the touch and a knife can be inserted with little resistance.
- Oven: Bake for approximately 30-60 minutes, rolling the squash over halfway through, until it feels soft when pressed. Larger squash will take longer.
- Cool and Prepare: Allow the cooked spaghetti squash to cool for about 10 minutes (it will be very hot!). Carefully transfer it to a cutting board using oven mitts or a towel. The squash will now be soft enough to easily cut in half.
- Remove Seeds and Scrape: Cut the squash in half lengthwise, scoop out the seeds and stringy bits, and then use a fork to scrape out the flavorful spaghetti squash strands.
Step-by-Step Guide to Crafting Your Delicious Soup
Creating this easy spaghetti squash soup is a simple and rewarding process. Follow these straightforward steps to bring your comforting bowl to life:
- Prepare the Spaghetti Squash: Begin by cooking your spaghetti squash and carefully scraping the strands from the gourd. Choose one of the detailed methods described in the section above (microwave, roasted, or whole in oven/slow cooker) to get your squash ready.
- Sauté the Aromatics: Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the diced onions, celery, and carrots. Sauté them gently for about 5 minutes, stirring occasionally, until they begin to soften and become tender. This step is crucial for building a flavorful base for your soup.
- Infuse with Garlic: Once the mirepoix is tender, add the minced or pressed garlic to the pot. Sauté for just 1 minute more, stirring constantly, until fragrant. Be careful not to burn the garlic, as this can turn it bitter.
- Combine Broth and Spices: Pour the vegetable broth into the pot. Add all the dried spices – basil, thyme, pepper, and turmeric (if using). Stir well to combine all the ingredients.
- Pro Tip: If your cooked spaghetti squash was prepared in advance and is cold from the refrigerator, you can add it to the pot at this stage to allow it to warm up with the broth.
- Simmer to Perfection: Bring the soup to a gentle boil, then immediately reduce the heat to low. Allow the soup to simmer for about 10 minutes. This simmering time allows the flavors to meld beautifully and the vegetables to finish cooking to a perfect tenderness.
- Stir in Spaghetti Squash and Serve: Finally, stir in the cooked spaghetti squash strands (if not added in step 4). Taste and adjust seasoning with salt and pepper as needed. Ladle the warm soup into bowls and enjoy immediately! Garnish with fresh herbs if desired.
Elevate Your Soup: How to Turn It Into a Hearty Meal
While delicious on its own, this spaghetti squash soup is also an excellent canvas for creating a more substantial and protein-packed meal. Once you’ve made a batch, you’re just a few steps away from a complete and satisfying dinner. Here are some fantastic protein additions that pair wonderfully with this soup:
- Chicken: For a classic chicken “noodle” soup experience, shred or dice cooked chicken breast or thighs. Try adding slices of Baked Lemon Pepper Chicken or the zesty flavors of Baked Blackened Chicken.
- Shrimp: For a quick and elegant seafood variation, add cooked shrimp. Sautéed Skillet Shrimp are particularly good and cook in minutes.
- Tofu: To maintain the vegan nature of the soup while adding protein, crispy tofu is an excellent choice. Follow a recipe like Quick and Easy Crispy Tofu by Minimalist Baker for best results.
- Beans and Legumes: A simple and healthy plant-based protein boost. Chickpeas, Great Northern Beans, cannellini beans, or even red lentils (cooked separately and then stirred in) add wonderful texture and fiber.
- Sausage: Cooked and crumbled sausage (Italian sausage, chicken sausage, or even a vegan plant-based sausage) adds a rich, savory depth to the soup.
- Meatballs: Add some homemade or store-bought meatballs for a hearty twist. Easy Chicken Meatballs are a lean and delicious option.
Simply stir your chosen protein into the simmering soup towards the end of the cooking process, ensuring it’s heated through, and serve!
Storage and Reheating Tips for Freshness
This spaghetti squash soup is fantastic for meal prepping and makes for delicious leftovers. Proper storage ensures you can enjoy its comforting flavors for days or even months to come.
Refrigerator Storage:
Once the soup has cooled completely, transfer it to an airtight container. It will keep beautifully in the refrigerator for up to 5 days. This makes it perfect for packing healthy lunches or quick weeknight dinners.
Freezer Storage:
For longer preservation, this soup freezes exceptionally well. Allow the soup to cool completely before transferring it to freezer-safe airtight containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. Label with the date for easy tracking.
Reheating Instructions:
When you’re ready to enjoy your stored soup, here’s how to reheat it:
- From Frozen: For best results, defrost the soup in the refrigerator overnight.
- Stovetop: Pour the defrosted (or directly from fridge) soup into a pot and reheat over medium-low heat, stirring occasionally, until it’s hot and simmering. If the soup appears too thick, you can add a splash of vegetable broth or water to reach your desired consistency.
- Microwave: Place a single serving of soup in a microwave-safe bowl. Heat on high for 2-3 minutes, stirring halfway through, until thoroughly heated.
Storage Tip: Consider freezing the soup in single-serving portions. This allows for quick and easy defrosting and reheating, perfect for individual meals.
Beyond Soup: More Delightful Spaghetti Squash Creations
It’s common to have a little leftover spaghetti squash even after making a generous batch of soup, especially if you buy a larger gourd. Don’t let those versatile strands go to waste! Spaghetti squash is a fantastic low-carb, family-friendly ingredient that can be transformed into a variety of delicious dishes. Here are a few more inspiring recipes to help you make the most of your cooked spaghetti squash:
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Spaghetti Squash Alfredo – Just 5 Ingredients!
Enjoy a creamy, decadent Alfredo sauce without the heavy pasta. This simple recipe combines tender spaghetti squash strands with a rich, five-ingredient Alfredo sauce for a truly satisfying and low-carb meal that comes together quickly.
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Spaghetti Squash Pizza Crust Recipe
Looking for a gluten-free and vegetable-packed alternative to traditional pizza crust? This innovative recipe uses spaghetti squash to create a surprisingly sturdy and flavorful base for your favorite pizza toppings. It’s a fun and healthy way to enjoy pizza night!
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Spaghetti Squash Au Gratin Casserole or Cups
Indulge in a cheesy, comforting casserole with this spaghetti squash au gratin recipe. Baked with a creamy sauce and golden-brown topping, it makes an excellent side dish or a light vegetarian main course. You can prepare it in a large casserole dish or in individual portions.
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Easy Spaghetti Squash Soup Recipe
This comforting Easy Spaghetti Squash Soup is a healthy, low-carb, gluten-free, and vegan “noodle” soup that feels like a warm embrace in a bowl!
Rating: 5 out of 5 stars from 4 votes
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Author: Marjory Pilley
Print Recipe
Ingredients
- 2 cups spaghetti squash strands (cooked, see notes below for methods)
- 2 teaspoons olive oil
- ½ cup onion (diced)
- ½ cup celery (diced)
- ½ cup carrots (diced)
- 2 garlic cloves (minced or pressed)
- 32 ounces low-salt vegetable broth
- ½ teaspoon dried basil
- ½ teaspoon dried thyme
- ¼ teaspoon black pepper
- ¼ teaspoon turmeric (optional)
- ¼ teaspoon salt (or to taste, depending on broth saltiness)
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions, celery, and carrots and sauté until tender, about 5 minutes.
- Add minced garlic and sauté for 1 minute more until fragrant.
- Pour in the vegetable broth and add the dried basil, thyme, pepper, and turmeric (if using). Stir well.
- Note: If your spaghetti squash was previously cooked and refrigerated, you can add it now to warm through.
- Bring the soup to a boil, then reduce heat to low and simmer for about 10 minutes to allow flavors to meld.
- Stir in the cooked spaghetti squash strands (if not added earlier). Taste and adjust salt and pepper as needed. Serve hot and enjoy!
Recipe Notes
Refer to the main article for more expert tips, pictures, and variations.
WAYS TO COOK SPAGHETTI SQUASH: Use leftover cooked spaghetti squash if available. Otherwise, choose the method that best suits your needs:
MICROWAVE – THE FASTEST METHOD
Poke holes all over the squash with a knife. Microwave for 1 minute to soften for easier cutting. Cut in half, scoop seeds, then place halves cut-side down in 1 inch of water in a microwave-safe dish. Microwave for 5-10 minutes until tender. Scrape strands with a fork.
ROASTED – ADDS THE MOST FLAVOR
Use the microwave tip to make cutting easier. Cut squash in half, scoop seeds, brush inside with olive oil, sprinkle with salt and pepper. Place cut-side down on a baking sheet and bake in a 375°F (190°C) oven for about 30-40 minutes until tender. Scrape strands with a fork.
WHOLE IN THE OVEN OR SLOW COOKER – THE EASIEST METHOD
- Poke 8-10 holes in the outer surface of the squash.
- Place squash in a slow cooker (no water) or on a baking sheet in a 425°F (220°C) oven.
- Cook until soft to the touch and easily pierced with a knife:
- Slow Cooker: 3-4 hours on high or 5-6 hours on low.
- Oven: 30-60 minutes, rolling halfway through.
- Allow to cool for about 10 minutes, then carefully remove to a cutting board. Cut in half, remove seeds, and scrape strands.
STORAGE
Refrigerator: Store in an airtight container for up to 5 days.
Freezer: Store in an airtight container for up to 3 months.
To reheat: Defrost in the refrigerator overnight. Reheat on the stovetop or in the microwave until hot.
Tip: Store in single-serving portions for quick defrosting and heating.
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Nutrition Information (per serving)
- Calories: 82 kcal
- Carbohydrates: 9g
- Protein: 5g
- Fat: 4g
- Saturated Fat: 1g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 2g
- Sodium: 242mg
- Potassium: 353mg
- Fiber: 2g
- Sugar: 3g
- Vitamin A: 2786IU
- Vitamin C: 4mg
- Calcium: 34mg
- Iron: 1mg
Nutritional and Food Safety Disclaimer