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This flavorful and hearty spaghetti squash soup is made with simple ingredients that come together for a feel-good meal that your whole family will love! Cozy up with a bowl of this soup for a healthy lunch or satisfying dinner. The best part? It’s vegan, vegetarian, and gluten-free so it accommodates many special diets!
Whether you want to give yourself a break from all the heavy cream-based soups or need to find the perfect family-friendly meal, this recipe is sure to hit the spot. With minimal chopping time, this recipe for spaghetti squash soup only takes 20 minutes of prep!
Spaghetti squash is one of the best ingredients for soups, with the perfect spaghetti squash noodles once baked. If you love it as much as I do, you should also try this spaghetti squash casserole!
I absolutely love making soup, not just for its warming comfort, but also because soups are so convenient. Soups are one of the easiest dishes to make, and it gets more and more flavorful as the veggies meld together.
They’re also the perfect dish for meal prepping! With a few ingredients, you can make a large amount of spaghetti squash stew that can be portioned into individual servings and frozen for later or served immediately.
This easy spaghetti squash soup is one of my favorite soup recipes and will definitely make an impression on you and your family! You’ll love the fresh flavors of the nutritious ingredients! If you’re ready to give this soup a try, keep reading for all the details.
👩🏽🍳 Why You’ll Love This Recipe
- Quick & Easy: This spaghetti squash bisque only requires 20 minutes of prep time!
- Meal Prep: This soup is a great make-ahead recipe that can be frozen and heated up when you’re ready to eat. It is perfect for busy days when you need something convenient.
- Comforting: What’s better than a warm bowl of soup when you need something cozy and comforting?!
- Nutritious: This healthy spaghetti squash soup recipe is full of healthy vegetables and herbs!
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This squash and vegetable soup is made with simple ingredients that can be found at your local grocery stores! For nutritional information check out the recipe card at the bottom of the post!
- Spaghetti Squash: Spaghetti squash has a very subtle sweet and nutty flavor that works so well with bold flavors like the other ingredients in this soup!
- Olive Oil: Olive oil is used for sautéing the vegetables. You can water saute them if you prefer.
- Red Onion: Red onion adds a sweet and sharp flavor to this soup. The flavor is slightly milder than the flavor of a white onion, which you can use if you prefer.
- Garlic: Adds a slightly sweet and savory flavor to the soup! Use fresh garlic cloves for the best flavor.
- Celery Sticks & Carrots: Celery has a clean, slightly sweet, and somewhat salty flavor that works great in soups! Fresh carrots will taste the best, but you can use canned carrots if you need or want to.
- Zucchini: Zucchini is a mild-flavored veggie that adds bulk and plenty of nutrition to your soup.
- Fresh Thyme & Bay Leaves: Thyme is a bold spice adds a lot of depth to your soup, and bay leaves add a subtle earthy and herbal flavor. Make sure to remove the leaves before you eat!
- Veggie Broth: Vegetable broth or vegetable stock is the base for this soup. You can also use chicken stock or chicken broth.
- Canned Diced Tomatoes: Tomatoes pair so well with spaghetti squash flavors for a hearty soup!
- Apple Cider Vinegar: Apple cider vinegar gives this soup a brighter flavor. You could also add lemon juice or lime juice.
- Dried Red Pepper Flakes: The red peppers are optional if you don’t like any spice, but the recipe calls for a very small amount.
- Salt & Black Pepper: Table salt enhances the overall flavor of all the ingredients. The recipe only calls for 1/2 teaspoon salt, but it’s optional as well. Pepper is great for a bit of spice and a flavor boost!
🍲 Ingredient Substitutions
Try adding in other vegetables and leafy greens like baby spinach or swiss chard to this soup! You can also use sweet potatoes or butternut squash in place of spaghetti squash! Play around with flavors by switching up herbs and spices. You can also use dried Italian seasoning instead of the fresh herbs if you like!
🔪 How To Make Spaghetti Squash Soup
Follow these easy step by step instructions on how to make this soup with spaghetti squash:
Cook Spaghetti Squash: Poke holes all over the spaghetti squash. Place it into a microwave-safe dish and microwave for 8-12 minutes.
Slice & Remove Spaghetti Squash Flesh: When cooked, slice in half following the long way of the squash with a sharp knife and remove the seeds. Using a fork, remove the flesh.
Cook Vegetables: Heat a tablespoon of the olive oil in a large soup pot or a Dutch oven over medium heat and add the chopped onions, garlic, celery, carrots, and diced zucchini.
Add Remaining Ingredients: Sauté onions and other veggies for 1-2 minutes before adding the additional ingredients to your large pot including the veggie broth, except for the cooked spaghetti squash.
Cook Soup: Bring the soup to a boil over medium-high heat, then simmer on low heat for 25-30 minutes. You may stir occasionally with a wooden spoon so nothing sticks to the bottom of the pan.
Remove Herbs: When the vegetables are soft, remove and discard the bay leaves and thyme sprigs before stirring through the cooked spaghetti squash strands.
Serve: Pour the finished soup into bowls and enjoy with crusty bread!
💭 Expert Tips
- Bake Spaghetti Squash: If you don’t have a microwave you can bake the spaghetti squash in the oven on a baking sheet with parchment paper or aluminum foil. Bake for 40-50 minutes at 350F/180C until cooked through. Lay the squash cut side down for a more roasted flavor.
- To Remove Squash Flesh: Use a fork to loosen and separate the cooked spaghetti squash flesh.
- Poke Holes: Poking holes in the spaghetti squash before cooking allows the steam to release when cooking.
- Cut Vegetables In Uniform Sizes: When dicing the vegetables ensure they are all even small pieces so they cook evenly.
- Add Spaghetti Squash Last: Add the cooked spaghetti squash to the soup just before serving, and heat through for 3-4 minutes before serving. This will ensure that the squash doesn’t overcook and get mushy.
- Alternate Cooking Methods: Spaghetti squash stew can be made in a crock pot or instant pot as well!
- Butternut Squash Soup: Make this recipe with butternut squash instead of spaghetti squash. This is a great option if you have trouble finding spaghetti squash in your local grocery stores. You can even add different or additional ingredients like whatever vegetables you have on hand.
- Creamy Spaghetti Squash Bisque: If you prefer a cream-based soup, you can add coconut milk or heavy cream to this soup for a sweet and creamy texture and flavor.
- Spaghetti Squash Soup Puree: Use an immersion blender to blend up the ingredients into a creamy, smooth consistency.
- Roasted Spaghetti Squash Soup: Roast your spaghetti squash in the oven, instead of cooking in the microwave! This will caramelize the squash, adding extra flavor to the soup.
- Spaghetti Squash And Potato Soup: Add in cubed potatoes with the other veggies for a hearty soup packed with extra nutrients.
🍽 Serving Suggestions
This versatile soup can be enjoyed in many different ways!
Serve this vegan spaghetti squash soup in a soup bowl with a side of crusty bread or crackers. Top with vegan parmesan cheese and pumpkin seeds, if you’d like.
Make it a more filling meal by pairing the soup with a side salad like this roasted pumpkin salad or beetroot and feta salad. For the ultimate comfort meal, enjoy it with garlic bread grilled cheese or a sourdough grilled cheese.
Here is how to store and keep this spaghetti squash tomato soup:
To Store In The Fridge: Allow the soup to cool and then store in an airtight container in the fridge for up to 4 days.
To Freeze: Store leftovers in an airtight container for up to one month.
To Reheat: When ready to reheat, simply place in a pot on the stove top with a small amount of water. Stir occasionally to help the frozen soup break apart.
Yes! Make this squash vegetable soup with any squash you’d like! Butternut squash is easily to find and can be bought frozen, making it a great choice when you are short on time! You can also try out this delicious butternut squash bisque recipe.
The main reason for mushy spaghetti squash is overcooking it. Be sure to follow the directions closely, and check on the squash at the 8 minute mark. It is done cooking when fork tender and al dente. Since the squash will already be cooked before adding to the soup, wait until the last step to toss the spaghetti strands in.
This soup is really good for you as it’s made with healthy vegetables and herbs! These nutrient dense foods are low in calories but high in vitamins and minerals, helping you easily reach your daily values. Adding spaghetti squash in soup provides you with vitamin B6, vitamin C, and dietary fiber. Most vegetable soups, like minestrone, use regular pasta. Since the pasta has been replaced by spaghetti squash in this recipe, it’s suitable for a low calorie diet.
🍛 More Tasty Soup Recipes!
- Mushroom Soup Without Cream
- Spicy Sweet Potato Soup
- Moroccan Chickpea Soup
- Mexican Bean Soup
- Vegan Black Bean Chili
- Vegan Minestrone Soup
- Butternut Squash Bisque
- White Bean Soup With Kale
- Carrot Potato Soup
- 4 Ingredient Potato Soup
- Vegan Black Bean Soup
- 41 Vegan Soup Recipes
Love this plant based soup recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!
📋 Recipe Card
🎥 Watch How to Make It
Spaghetti Squash Soup
- 1 small spaghetti squash
- 1 tbsp olive oil
- 1 red onion diced
- 3 cloves garlic minced
- 3 celery sticks diced
- 2 carrots peeled and diced
- 1 zucchini diced
- 3 sprigs fresh thyme
- 2 bay leaves
- 6 cups vegetable stock
- 14 oz canned diced tomatoes
- 1 tsp apple cider vinegar
- ½ tsp dried red pepper flakes optional
- ½ tsp salt
- ½ tsp pepper
- Poke holes all over the spaghetti squash. Place it into a microwave safe dish and microwave for 8-12 minutes.
- When cooked, slice in half and remove the seeds.
- Using a fork, remove the flesh.
- Heat the oil in a large pot and add the onion, garlic, celery, carrots and diced zucchini.
- Sauté for 1-2 minutes before adding all of the remaining ingredients, except for the cooked spaghetti squash.
- Bring the soup to a boil, reduce heat and a gentle simmer for 25-30 minutes.
- When the vegetables are soft, remove and discard the bay leaves and thyme sprigs before stirring through the cooked spaghetti squash.
- Serve hot with crusty bread.
- Cooked soup can be stored in an airtight container in the fridge for up to 4 days or frozen for up to a month.
- If you don’t have a microwave, you can bake the spaghetti squash in the oven for 40-50 minutes at 350F/180C until cooked through.
- Use a fork to loosen and separate the cooked flesh.
- Poking holes in the spaghetti squash before cooking allow the steam to release when cooking.
- Simmer the soup until the vegetables are tender.
- When dicing the vegetables ensure they are all an even size.
- Add the cooked spaghetti squash to the soup just before serving, heat through for 3-4 minutes before serving.