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spaghetti squash soup

Spaghetti Squash Soup

Jenna Volpe, RDN, LD, CLT
This easy, nourishing, comforting, low-glycemic, spaghetti squash soup recipe is combined with a tasty tomato sauce and gut-healing broth. Why not get the best of both worlds as a healthy foodie?!
Prep Time 1 hr
Cook Time 40 mins
Total Time 1 hr 40 mins
Servings 6 people


  • Oven for cooking squash
  • Utensils for measuring
  • Pairing knife for chopping veggies
  • Large stove pot and ladle


  • 6 cups broth of choice I use bone broth!
  • 32 oz. tomato sauce I love Rao's!
  • 1 small or 1/2 large spaghetti squash
  • 2 small or 1 large onion diced)
  • 1 container mushrooms (sliced)
  • 2 tbsp fat of choice (extra-virgin olive oil, ghee or butter)
  • 1 lb. ground meat of choice (optional)
  • sliced peppers, broccoli, zucchini (optional)


The spaghetti squash

  • Cook spaghetti squash in advance: Poke a few holes in the top, and place squash in the oven at 400 degrees F for ~50 minutes.
  • Let the squash cool before de-seeding it: Remove from oven, cut down the middle, remove seeds, and scrape out the “spaghetti”.
  • Reserve the spaghetti for the soup recipe (see below!).

The soup

  • In a large stockpot, sauté ground beef (optional) over medium heat.
  • Add onion(s) and saute in the beef or in fat/oil over low-medium heat until translucent.
  • Add all other veggies except the squash, and continue to saute over low-medium heat. (Make sure to add mushrooms last, since they cook in the shortest amount of time.)
  • Continue to cook veggies until fork-tender.
  • Add spaghetti squash all remaining ingredients and bring to a boil.
  • Cover, reduce to a simmer and let everything continue to simmer for 10-15 minutes.
  • Enjoy right away, or let it cool and store in sealed container to refrigerate for later use!


Soup lasts 5 to 7 days in the fridge (if properly sealed and stored), or in the freezer for about 3 months.
Tried this recipe?Let us know how it was!