Spaghetti Squash Soup (Easy, 45 Min Recipe) (2024)

This spaghetti squash soup is a creamy, low-carb, and vegan-friendly dish. It's easy, delicious, made with simple ingredients and ready in under 45 minutes.

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This spaghetti squash soup is a great way to enjoy a warm and hearty meal during the colder months. It is packed with nutritious vegetables and delicious herbs for a burst of flavor, and the spaghetti squash strands add a hearty texture that pairs perfectly with the creamy broth! Ready in just 45 minutes.

Spaghetti Squash Soup (Easy, 45 Min Recipe) (1)

This post contains helpful tips and tricks! If you're in a rush, please use the "Jump to Recipe" below!

💭 Why you'll love this recipe

Nutrient-packed spaghetti squash strands add great texture, plus multiple methods to cook squash (including a quick pop into the microwave!)
Versatile, can be customized with your favorite veggies and protein.
Freezer-friendly for convenient make-ahead meals. I love making a big batch, portioning them, and freezing them in these cubes. Great make-ahead meal!

📋 Ingredients and notes

To make this vegan spaghetti squash soup, you'll need olive oil, spaghetti squash, onion, garlic, carrot, vegetable broth, diced tomatoes, dried oregano, bay leaves, salt, black pepper, and parsley for garnish.

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Variations & Substitutions

Other veggies: You can add or substitute vegetables like zucchini, bell peppers, or spinach for variety.
Make it creamier: For a creamier texture, you can add a splash of coconut milk, heavy cream, or grated Parmesan cheese (if you consume dairy).

📖 How to make spaghetti squash soup

Cook spaghetti squash

Cut squash in half, scoop out seeds, season with salt and pepper. Microwave halves, cut side down, until fork-tender. Cool, then scrape squash into strands.

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⭐ Pro Tip: If you need more guidance on how to cut spaghetti squash, or alternative methods to cook spaghetti squash (e.g., in an oven, air fryer, Instant Pot, microwave, or slow cooker).

Prepare the soup

In a pot, heat olive oil. Sauté onion, garlic, and carrot for 5-7 mins.

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Spaghetti Squash Soup (Easy, 45 Min Recipe) (5)

Stir in oregano, bay leaves, salt, and pepper; cook for 1 min. Add vegetable broth and diced tomatoes with juices; bring to simmer. Cover and simmer for 20-25 mins; remove bay leaves. Blend for smoother consistency if desired.

👩🏽‍🍳 Troubleshooting FAQs

My spaghetti squash is not tender - what can I do?

Microwave times can vary; make sure to cook the squash until it's easily pierced with a fork. If your squash is large, make sure to microwave it one half at a time.

How can I achieve a creamier, smoother texture?

You have two options: you can either blend the soup (using an immersion or regular blender) or you can add coconut milk or heavy cream (or both!) Make sure your blender has a heat-safe container, and vent properly using a kitchen towel instead of the blender lid, if you are blending it hot.

🍴 What to serve with spaghetti squash soup

This spaghetti squash soup is great on it's own, or when paired with bread, vegetables, or a hearty salad.

A crusty baguette or a side of garlic bread is a classic choice, perfect for soaking up the savory broth.
For a lighter option, a delicious lemon garlic kale salad can add a refreshing contrast to the rich flavors of the soup.
For something more hearty, consider a roasted vegetable salad, or microwave baked potato!

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🍴Storage and reheating suggestions

Storing: Store leftover spaghetti squash soup in airtight containers in the refrigerator for up to 3-4 days, ensuring it cools to room temperature before refrigeration.
Freezing: To freeze, let the soup cool completely, then transfer to freezer-safe containers, leaving some space for expansion. It can be stored in the freezer for up to 3 months.
Reheating: When reheating, gently warm the soup on the stovetop over low to medium heat, stirring occasionally. Avoid overheating to preserve the texture of the spaghetti squash strands.

🍴 More spaghetti squash recipes

If you like this recipe, check out my other spaghetti squash recipes:

📖 Recipe

Print Recipe

5 from 1 vote

Spaghetti Squash Soup

This spaghetti squash soup is a creamy, low-carb, and vegan-friendly dish. It's easy, delicious, made with simple ingredients and ready in under 45 minutes.

Prep Time10 minutes mins

Cook Time35 minutes mins

Total Time45 minutes mins

Course: Soup

Cuisine: American

Diet: Vegan

Servings: 6 servings

Calories: 125kcal

Author: Shruthi Baskaran-Makanju

Ingredients

2 tablespoons olive oil
1 spaghetti squash, medium
1 onion, medium, chopped
2 cloves garlic, minced
1 carrot, medium, peeled and sliced
4 cups vegetable broth
14 oz diced tomatoes, canned
1 teaspoon dried oregano
2 bay leaves
½ teaspoon salt, adjust to taste
¼ teaspoon black pepper, adjust to taste
½ tablespoon parsley, for garnish

Instructions

Cook Spaghetti Squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Season with salt and pepper lightly. Place both halves in a microwave-safe dish, cut side down. If both halves doesn't in your microwave plate, you'll need to cook them separately.
Microwave on high for 7-12 minutes or until fork-tender. The time will vary depending on the size of your squash. Let it cool, then scrape the squash into strands.

Prepare Soup

While the spaghetti squash is cooking, in a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrot. Sauté for 5-7 minutes, or until the vegetables become tender and the onion is translucent.
Stir in the dried oregano bay leaves, salt and black pepper. Cook for another minute to release the flavors.
Pour in the vegetable broth and the can of diced tomatoes with their juices. Stir to combine.
Bring the soup to a gentle simmer. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes. This will allow the flavors to meld and the vegetables to become even more tender. Remove the bay leaves.
If you prefer a smoother consistency, use an immersion blender to blend the soup until it reaches your desired texture. You can also transfer portions of the soup to a blender in batches, then return it to the pot after blending.
Add the cooked spaghetti squash strands to the pot and stir well to combine with the vegetables and seasonings. Taste the soup and adjust the seasoning with additional salt and black pepper, if needed. Cook for another minute to reheat the spaghetti squash.
Ladle the soup into bowls. Garnish with fresh parsley leaves if desired.

Notes

Check out "how to cut spaghetti squash" for more detailed instructions on cutting spaghetti squash and alternative cooking methods if you don't want to use a microwave (oven, air fryer, Instant Pot, or slow cooker).
Remember to remove the bay leaves before serving the soup.
Taste the broth as it simmers and adjust seasoning accordingly.
Add the diced tomatoes at the right time – allowing them to cook with the other ingredients imparts a more integrated flavor to the soup.
If making the soup ahead, store the spaghetti squash strands separately from the broth to maintain their ideal texture. Reheat gently to avoid overcooking the squash.

Nutrition

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