Cooking with spaghetti squash always feels a little magical. The first time I roasted one, I couldn’t believe how those golden strands pulled apart like pasta, turning into the base of a soup that was both hearty and light. Over time, this recipe became one of my family’s favorite cozy bowls, especially when we’re craving something fresh but comforting. If you love seasonal meals like this, you’ll also enjoy exploring other fall soups and stews that highlight the best flavors of the season. And if you’ve ever been a fan of the creamy Panera autumn squash soup, this spaghetti squash soup brings a lighter, homemade twist that you’ll want to make again and again.
Table of Contents
Ingredients and Preparation
The beauty of spaghetti squash soup is its simplicity. You don’t need fancy ingredients to create something nourishing and delicious. The star, of course, is the spaghetti squash itself. When cooked, its flesh turns into tender strands that give the soup a unique texture without heavy carbs.
Essential Ingredients
- 1 medium spaghetti squash
- 2 tablespoons olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 4 cups chicken or vegetable broth
- 1 can diced tomatoes (optional for richness)
- 1 cup cooked chicken or beans (optional for protein)
- Fresh herbs: thyme, sage, or parsley
- Salt and black pepper, to taste
Preparing the Squash
- Roasting Method: Cut the spaghetti squash in half lengthwise, scoop out the seeds, brush with olive oil, and roast at 400°F for 35–40 minutes until tender. Use a fork to shred into strands.
- Microwave Shortcut: Pierce the squash several times with a knife and microwave for 8–10 minutes, turning halfway. This method works when you need dinner quickly.
If you’ve ever made acorn squash soup, the process feels familiar—roasting brings out sweetness while keeping the flavors light. Similarly, this recipe shares the cozy warmth of butternut squash soup, but with a pasta-like twist that makes it fun to eat.
Once your squash is ready, the rest comes together in one pot. With sautéed aromatics, broth, and herbs, you’ll have a fragrant base waiting for the golden strands of squash.
Cooking Spaghetti Squash Soup
Once the squash is prepped, it’s time to bring everything together into a cozy, flavorful soup. The process is straightforward and works whether you’re making a light lunch or a hearty family dinner.
Building the Base
Start with a large pot and heat olive oil over medium heat. Add diced onion and minced garlic, letting them sauté until soft and fragrant. This step creates the flavor foundation. Stir in herbs like thyme or sage, which pair beautifully with the natural sweetness of spaghetti squash. If you want a heartier twist, you can build your base the same way you would for a bold stew like Colorado green chili.
Adding Broth and Squash
Next, pour in chicken or vegetable broth, then add diced tomatoes if you want a richer broth. Bring the mixture to a gentle boil, then lower the heat and let it simmer for about 10 minutes. Add the roasted spaghetti squash strands and stir them in. If you’re craving more substance, toss in shredded chicken, beans, or even ground turkey. For a fall-inspired spin, try adding pumpkin puree—similar to how you’d enrich a chicken chili with pumpkin.
Finishing Touches
Let the soup simmer another 10–15 minutes so flavors can meld. Taste and adjust with salt, pepper, or a squeeze of lemon juice for brightness. Garnish with fresh parsley or grated Parmesan before serving.
In less than an hour, you’ll have a steaming bowl of spaghetti squash soup that’s light but satisfying, proving that comfort food doesn’t always have to be heavy.
Variations and Serving Ideas
One of the best things about spaghetti squash soup is its flexibility. You can keep it light and brothy or turn it into a creamy, hearty bowl depending on what your family craves.
Creative Variations
- Vegetarian: Skip the meat and load the soup with beans, lentils, or chickpeas for plant-based protein.
- Creamy: Stir in coconut milk or heavy cream for a silky texture, similar to a comforting bowl of creamy white chicken chili.
- Tomato-Rich: Boost the flavor with extra tomatoes and fresh basil, turning the soup into a lighter cousin of roasted tomato basil soup.
- Protein-Packed: Add shredded chicken, ground turkey, or even sausage to transform this soup into a main-course dinner.
Serving Suggestions
- With Bread: A warm slice of crusty sourdough or garlic bread makes this soup even more satisfying.
- With Salad: Pair it with a simple green salad for a balanced, lighter meal.
- As a Starter: Serve smaller portions before a main dish like roasted chicken or a fall pasta.
- Family Style: Make a big pot and let everyone add their favorite toppings—Parmesan, fresh herbs, or chili flakes for heat.
Spaghetti squash soup fits any table, whether you want a quick weekday dinner or a cozy starter for a fall gathering. With so many variations, you can easily tailor it to your taste and keep it exciting every time you make it.
Frequently Asked Questions
1. Can you cook spaghetti squash without roasting it first?
Yes, spaghetti squash doesn’t have to be roasted. You can microwave it by piercing the skin and cooking for about 10 minutes, or steam it in a pot until tender. Roasting does give the strands a slightly sweeter, nuttier flavor, but quicker methods work if you’re short on time.
2. Is spaghetti squash soup healthy?
Absolutely! Spaghetti squash soup is naturally low in calories and carbs while being high in fiber and vitamins. Using a vegetable broth base keeps it light, while adding beans or chicken can boost protein. Compared to creamy soups, it’s a healthier alternative without losing comfort or flavor.
3. Can you freeze spaghetti squash soup?
Yes, spaghetti squash soup freezes well. Let it cool completely before transferring it to airtight containers or freezer bags. For best results, avoid adding cream before freezing—stir it in after reheating. Frozen spaghetti squash soup can last up to 3 months, making it perfect for meal prep.
4. How do you keep spaghetti squash from getting mushy in soup?
The key is timing. Roast or cook the squash until just tender, then add the strands toward the end of simmering. Overcooking can break them down too much. If you prefer a firmer texture, keep the strands slightly undercooked before adding them to the broth.
Conclusion
Spaghetti squash soup is proof that comfort food doesn’t need to be heavy. With its light strands, flavorful broth, and endless variations, it’s a dish you can make your own every time. Whether you keep it simple with herbs and vegetables or add chicken and beans for extra heartiness, this recipe fits both weeknight dinners and cozy fall gatherings. Once you try it, you’ll see why spaghetti squash has become a seasonal favorite in so many kitchens. Grab a pot, roast a squash, and let a warm bowl of soup bring comfort to your table.
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Spaghetti Squash Soup: A Light and Comforting Recipe
- Total Time: 50 minutes
- Yield: 4 servings 1x
Description
Spaghetti squash soup is a light, healthy, and comforting recipe that highlights fall flavors with a cozy homemade touch.
Ingredients
1 medium spaghetti squash
2 tbsp olive oil
1 onion, diced
3 garlic cloves, minced
4 cups chicken or vegetable broth
1 can diced tomatoes (optional)
1 cup cooked chicken or beans (optional)
1 tsp thyme or sage
Salt and pepper, to taste
Optional: fresh parsley, Parmesan
Instructions
1. Roast spaghetti squash until tender, then shred into strands.
2. In a pot, sauté onion and garlic in olive oil until fragrant.
3. Add broth, herbs, and optional diced tomatoes.
4. Bring to a boil, then lower heat and simmer for 10 minutes.
5. Stir in spaghetti squash strands and optional chicken or beans.
6. Simmer another 10 minutes, adjust seasoning, and serve.
Notes
Roasting brings out sweetness, but you can microwave squash for a quicker option.
Add cream or coconut milk for a silky texture.
Soup can be frozen for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 620mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 15mg