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Healthy Spaghetti Squash soup in bowl with carrots and onions in the background

Spaghetti Squash Soup

Healthy Spaghetti Squash Soup with a pinch of turmeric is a delicious bowl of noodle-less comfort that happens to be vegan and low-carb.
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 84kcal


  • 1-2 pound spaghetti squash to yield 2 cups of spaghetti squash strands
  • 2 teaspoons olive oil
  • 1/2 cup onion diced
  • 1/2 cup celery diced
  • 1/2 cup carrots diced
  • 2 garlic cloves minced or pressed
  • 32 ounces low-salt vegetable broth
  • 1/2 teaspoon basil dried
  • 1/2 teaspoon thyme dried
  • 1/4 teaspoon pepper
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon salt or to taste depending upon broth that is used


  • Poke spaghetti squash all over with a knife to allow steam to escape while cooking. Microwave on high for 1-2 minutes. 
  • Remove spaghetti squash from the microwave and cut in half. Scoop out seeds.
  • Place each half of the spaghetti squash face down in a microwave-safe platter with about 1 inch of water. Microwave on high for 5 - 10 minutes or until the outer skin is easily pierced with a fork. 
  • Remove spaghetti squash from microwave, turn each half over so the strands are facing up and use a fork to remove strands to a bowl. Measure out 2 cups of strands and reserve the remainder for another use.
  • Heat oil in large pot over medium heat. Note the following steps can be started while the spaghetti squash is cooking.
  • Add onions, celery and carrots and saute until tender, about 5 minutes.
  • Add garlic and saute for 1 minute more.
  • Add remaining ingredients to the pot, except for the spaghetti squash. Note if the spaghetti squash was previously cooked and refrigerated then go ahead add it now too.
  • Bring soup to a boil, reduce heat to low and simmer for about 10 minutes. 
  • Stir in spaghetti squash and enjoy. 



  1. Spaghetti squash can also be cooked whole in the oven or a crock-pot.
  2. Store leftovers in the refrigerator or freezer (for up to 2 months.) When you are ready to enjoy the soup, microwave from frozen for 1-2 minutes, stirring halfway through.
  3. Make it a complete meal by adding protein including chicken, shrimp, tofu and beans.


Calories: 84kcal | Carbohydrates: 9g | Protein: 5g | Fat: 3g | Sodium: 241mg | Potassium: 346mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2775IU | Vitamin C: 4.5mg | Calcium: 35mg | Iron: 0.7mg