Keto Spaghetti Squash Noodle Soup
This comforting soup transforms roasted spaghetti squash into tender noodle-like strands swimming in a savory chicken broth with aromatic vegetables. The squash is first roasted until fork-tender, then scraped into spaghetti-like strands that provide a satisfying, nutritious base. Diced onions, carrots, and celery create a classic mirepoix foundation, while Italian herbs add warmth and depth. Perfect for cold weather or when you're craving something wholesome yet filling, this soup offers all the comfort of traditional chicken noodle soup with a clever vegetable twist that adds natural sweetness and extra nutrients.
Ingredients
- 1 medium spaghetti squash
- 2 tablespoons oil, divided
- salt and pepper, to taste
- 1 whole onion, diced
- 2 whole 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
- 1
Preheat oven to 400F and line a baking sheet with foil
- 2
Slice spaghetti squash lengthwise and remove seeds with a spoon
- 3
Rub cut sides with oil and season with salt and pepper
- 4
Place cut side down on baking sheet and roast for 45-50 minutes until fork-tender
- 5
Cool squash until safe to handle, then scrape flesh with fork to create strands
- 6
Heat remaining oil in large pan over medium heat
- 7
Add onion, carrot, and celery, cook 4-5 minutes until softening
- 8
Add garlic, Italian seasoning, oregano, salt and pepper, cook 1-2 minutes stirring constantly
- 9
Add chicken broth and shredded chicken, bring to boil then simmer 15 minutes
- 10
Add spaghetti squash strands and cook additional 5 minutes
Tips
Test squash doneness by piercing with a fork - it should go through easily when ready for scraping
Let the roasted squash cool completely before handling to avoid burns and make scraping easier
Use a large fork to scrape the squash flesh in long strokes to create the best noodle-like strands
Good to Know
Refrigerate up to 4 days in airtight container
Can roast squash up to 2 days ahead and refrigerate
Serve hot with crusty bread or crackers
Common Mistakes
Don't overcook spaghetti squash strands to avoid mushy texture
Let squash cool before handling to avoid burns
Substitutions
different texture and flavor
FAQ
Can I use frozen spaghetti squash instead of fresh?
Yes, but thaw completely and drain excess moisture before adding to prevent watery soup.
How long will this soup keep in the refrigerator?
Store covered in refrigerator up to 4 days. Reheat gently on stovetop, adding broth if needed.
Can I freeze this soup for later?
Yes, freeze up to 3 months. The squash may soften slightly when thawed but still tastes great.