Roasted Spaghetti Squash Chicken Soup
Hearty vegetable soup built on roasted spaghetti squash, sautéed aromatics, mushrooms, and tender chicken in salt-free vegetable stock. Fresh thyme and red pepper flakes add warmth; baby spinach wilts in at the end. Naturally low-carb comfort food that relies on squash strands for body and texture.
Ingredients
- 1 spaghetti squash, halved lengthwise, seeds scoopedzucchini noodles1:1vegetable
will reduce cook time significantly and change texture
- 3 tbsp olive oil, divided
- 1 small yellow onion, diced
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 3 clove garlic, pressed or minced
- 1 cup mushrooms, sliced
- 1 tsp fresh thyme
- red pepper flakes
- 8 cup homemade vegetable stock, salt-free
- 4 cup cooked chicken, cubed or shredded
- 2 cup baby spinach
- black pepper, to taste(optional)
Instructions
- 1
Preheat oven to 400°F.
- 2
Halve spaghetti squash lengthwise and scoop out seeds.
- 3
Rub cut surfaces with 1 tablespoon olive oil and place cut side down on baking sheet.
- 4
Roast until tender, 40-50 minutes.
- 5
Warm remaining olive oil in large pot over medium heat.
- 6
Add onion, carrots, celery and garlic; cook until soft, about 5 minutes.
- 7
Add mushrooms, thyme and red pepper flakes; stir and cook 5 minutes more.
- 8
Pour in broth and bring to boil.
- 9
Reduce heat to medium-low, cover with lid slightly ajar and simmer 10 minutes.
- 10
Add chicken and simmer 10 minutes.
- 11
When squash is tender, scrape strands with fork and add to pot.
- 12
Add baby spinach and cook 1 minute until wilted.
- 13
Season with black pepper and red pepper flakes to taste.
Tips
Squash can be roasted ahead and refrigerated; scrape strands just before adding to soup.
Use a pot large enough to accommodate squash strands without crowding.
Good to Know
Refrigerate in airtight container up to 4 days. Freezes well up to 3 months; thaw in refrigerator before reheating.
Roast squash up to 2 days ahead. Prepare vegetable base through first simmer; cool and refrigerate. Reheat gently and add chicken and spinach when serving.
Ladle into bowls. Garnish with fresh thyme or additional red pepper flakes.
Common Mistakes
Do not skip scooping squash seeds; they prevent even roasting and create tough spots.
Avoid overcooking spinach; add at the very end to preserve color and texture.
Do not leave oven lid completely sealed during broth simmer; slightly ajar allows gentle evaporation without stalling simmers.
Substitutions
will reduce cook time significantly and change texture