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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Spaghetti Squash Soup

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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!

Vegan spaghetti squash soup, served in a white bowl, garnished with fresh herbs.

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!

Latest Recipe Video!

🥘 Ingredients

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!

Ingredients for spaghetti squash soup recipe on a white background.
  • 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.

Spaghetti squash in a baking dish on a cutting board.

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.

Cooked spaghetti squash with squash "strings" being pulled out with a fork on a cutting board.

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.

Vegetables for soup cooking in a large pot on the stove.

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.

Vegetables, broth, and tomatoes cooking in a large pot on the stove.

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.

Squash soup cooking in a large pot on the stove.

Remove Herbs: When the vegetables are soft, remove and discard the bay leaves and thyme sprigs before stirring through the cooked spaghetti squash strands.

Spaghetti squash stew cooking in a large pot on the stove.

Serve: Pour the finished soup into bowls and enjoy with crusty bread!

Healthy spaghetti squash soup, served in a white bowl, garnished with fresh herbs.

💭 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! 

📖 Variations

  • 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.

🫙 Storage Directions

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.

❓Recipe FAQs

CAN I SUBSTITUTE SPAGHETTI SQUASH FOR BUTTERNUT SQUASH IN SOUP?

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.

WHY DID MY SPAGHETTI SQUASH TURN TO MUSH?

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.

HOW GOOD IS SPAGHETTI SQUASH SOUP FOR YOU?

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.

Spaghetti squash soup, served in a white bowl, garnished with fresh herbs.

🍛 More Tasty Soup Recipes!

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📋 Recipe Card

🎥 Watch How to Make It

https://youtu.be/Fq8ELVrgC6k
Vegan spaghetti squash soup, served in a white bowl, garnished with fresh herbs.
Print Recipe
5 from 6 votes

Spaghetti Squash Soup

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!
Prep Time20 minutes
Cook Time50 minutes
Total Time1 hour 10 minutes
Course: Appetizer, Side Dish, Soup
Cuisine: American, Vegan, vegetarian
Diet: Vegan, Vegetarian
Servings: 8
Calories: 89kcal
Author: Anjali Shah

Ingredients

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Instructions

  • 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.

Notes

  • 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.

Nutrition

Serving: 1.5cups | Calories: 89kcal | Carbohydrates: 17g | Protein: 2g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 958mg | Potassium: 370mg | Fiber: 3g | Sugar: 8g

10 responses to “Spaghetti Squash Soup”

  1. Ok wait whaaaaat?!?! This is so brilliant! I adore spaghetti squash, but it never ever occurred to me to put in in a soup! Love this idea!!! Good tip on subbing butternut – but I’m all in on the spaghetti squash hahaha!5 stars

  2. I just love that you used spaghetti squash in this soup! Usually it is butternut squash that is the star of soups, so this is a nice change. 🙂5 stars

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