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Spaghetti Squash Soup Recipe

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This spaghetti squash soup is a bright and fresh soup recipe loaded with vegetables, delicious squash noodles, chickpeas, and flavorful herby vegetable broth! See our step-by-step photos on how to make this soup – it’s great for meal prep, batch cooking, or making ahead. 

Think of this soup as a lighter, plant-based version of chicken noodle! It makes a great lunch or a light dinner! Serve with a salad and a slice of thick crusty slice of no knead bread for a fantastic and tasty meal.

Want more cozy soup recipes? Try our split pea soup with sweet potatoes, vegetarian egg drop soup, and our favorite creamy potato soup with coconut milk.

chicken noodle soup with spaghetti squash and chickpeas instead of meat and pasta healthy lighter vegan chicken noodle without noodles

Note: This recipe was updated 10/17/25 with new step-by-step photos on how to make this soup, and an added FAQ section.

Nothing says cozy like a warm bowl of homemade soup – anytime of year! I am constantly trying out new and flavorful soup combinations to make, and wanted to do a riff on traditional noodle soup. This easy spaghetti squash soup recipe was a winner, and really fun to enjoy.

This soup makes a great fall recipe for when spaghetti squash or in season – or in the winter when you want a lighter version of classic chicken noodle soup. It’s inexpensive and made with simple whole plant-based ingredients. A warming, nutritious comfort food!

Notes from Our Kitchen

  • This soup is bright, cozy, and loaded with vegetables!
  • It’s easy to make, and a great way to use up spaghetti squash.
  • A warming and comforting soup you can enjoy for lunch or dinner.
  • It’s a great vegan/plant-based soup made with whole ingredients.
  • Anyone can successfully make this soup by following our step-by-step photos and directions below.

The Best Soup with Spaghetti Squash

Soups are staples year-round on our homestead, even in the summer (hello gazpacho)!  Soups are simple to make, are inexpensive and budget-friendly, and are great to enjoy all year long.

I love making soup with spaghetti squash- it’s a fun alternative to noodles, and the flavor is just fantastic! Browse 100+ homemade soup recipes to find your next favorites.

Ingredients You’ll Need

Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!

  • Spaghetti Squash – I made a spaghetti squash in the air fryer, and used the strands as a alternative to noodles in this soup.
  • Olive Oil
  • Sweet Onion
  • Garlic
  • Carrots
  • Celery
  • No Salt Added Chickpeas: the staple of all hummuses! You can use canned chickpeas (I’d highly recommend a low sodium or no salt version), or you can make your own chickpeas from scratch in the Instant Pot.
  • Thyme
  • Salt: for a little extra flavor than traditional salt.  I like to use this garlic salt in my savory Italian dishes for that extra kick.
  • Fresh Parsley
  • Low Sodium Vegetable Stock – I always use low sodium or no-salt-added broth or stock to start, and then I can add salt or other spices later if needed. Check out some fantastic low sodium recipes here!

Dietary Modifications for this Soup

  • This soup is vegan, vegetarian, and dairy free. You could add cooked meat to the soup if desired.
  • To make this recipe gluten free, ensure all ingredients (like vegetable stock and any spices) are certified gluten free if needed.
  • To make keto or low carb, you can omit the chickpeas or use tofu or chicken if desired.

Step-By-Step Photos and Directions

spaghetti squash cut in half and the seeds scooped out

Step 1: Cook the spaghetti squash: preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash lengthwise, and scoop out the seeds.

a pan full of roasted spaghetti squash with maple syrup baked in the oven

Step 2: Brush with olive oil, salt, and pepper and roast the squash on a sheet pan with the cut-side up for 40 minutes. Set these aside for later.

carrots, onions, celery, and garlic in a pot to make spaghetti squash soup vegetables

Step 3: Meanwhile, in a large soup pot, heat the olive oil over low heat. Add the onion and garlic and sauté for 5 or 6 minutes until the veggies become translucent. Add in the carrots and celery and cook for an additional 5 minutes.

a pot of noodle soup with spaghetti squash and vegetable broth.

Step 4: Then add the chickpeas, vegetable stock, thyme, and salt.  Bring to a boil then reduce to a simmer. Simmer for about 25 minutes until veggies are fully cooked.

a fork scraping spaghetti squash into a soup with vegetarian and vegan vegetables and chickpeas

Step 5: Add the fresh parsley to the soup, and get your cooked spaghetti squash ready. With a fork, gently scrape the spaghetti squash strands into the soup. Stir well to combine.

spaghetti squash noodle soup recipe easy vegan vegetarian spaghetti squash recipes with vegetables and no pasta

Step 6: Taste, and add more seasoning if desired. Serve hot! Garnish with extra parsley if desired.

Recipe FAQs

Can I make spaghetti squash soup ahead or time, or for meal prep?

Yes, this soup works well cooked in advance, or to cook on the weekend so you can enjoy portions throughout the week. It makes a great work lunch, and stores well.

Can you freeze spaghetti squash soup.

Yes, this soup freezes very well. Portion the soup into individual containers (or freezer bags) and freeze for up to 3 months. To enjoy, thaw the soup from the freezer and heat well.

Can you add more protein to spaghetti squash soup?

Yes you can add cooked chicken (like from a rotisserie chicken), cooked tofu, or any cooked protein you desire.

More Squash Soup Recipe Ideas

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If you made this recipe, please leave a star rating and let me know how it went in the comments below. I’d love to hear from you!

Our cookbook One Ingredient, Five Ways has tasty no-waste plant-based recipes for everyone

chicken noodle soup with spaghetti squash and chickpeas instead of meat and pasta healthy lighter vegan chicken noodle without noodles

Spaghetti Squash Soup

This spaghetti squash soup is a bright and fresh soup recipe loaded with vegetables, delicious squash 'noodles,' chickpeas, and flavorful herby vegetable broth!
5 from 6 votes
Cook Time 30 minutes
Total Time 30 minutes
Course Dinner, Lunch, Soup
Cuisine American
Servings 4 servings
Calories 298 kcal

Equipment

  • Large Pot

Ingredients
  

  • 1 large spaghetti squash
  • 2 tablespoons extra virgin olive oil
  • 1 sweet onion chopped
  • 2 cloves garlic minced
  • 3 carrots diced
  • 3 stalks celery chopped
  • 2 13-ounce cans chickpeas
  • 6 cups Low Sodium Vegetable Stock
  • 1 teaspoon thyme
  • 1 teaspoon salt
  • 1/2 cup fresh parsley chopped

Instructions
 

  • Cook your spaghetti squash: preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash lengthwise, brush with 1 tablespoon of the olive oil and salt, and roast with the cut-side up for 40 minutes. Once squash has finished cooking, take a fork and loosen the squash strands, and scrape them into a bowl. Set these aside for later. *See note below on how to cook spaghetti squash in an air fryer.
  • Meanwhile, in a large soup pot, heat the remaining tablespoon of olive oil over low heat. Add the onion and garlic and sauté for 5 or 6 minutes until the veggies become translucent.
  • Add the carrots and celery and sauté for 3 minutes more. Then add the chickpeas, low sodium vegetable stock, thyme, and garlic salt.  Bring to a boil then reduce to a simmer. Simmer for about 25 minutes until veggies are fully cooked.
  • Add the fresh parsley and the cooked spaghetti squash noodles to the soup and stir. Taste, and add more seasoning if desired. Serve hot!

Notes

Cook Spaghetti Squash in The Air Fryer

You can also cook your spaghetti squash in the air fryer – it’s actually my favorite way to cook it! Following our easy air fried spaghetti squash recipe, it takes only 20 minutes to cook at 400 degrees Fahrenheit.
It’s a great short cut, and no oven needed – perfect for hot summer nights.

Dietary Modifications for this Soup

  • This soup is vegan, vegetarian, and dairy free.
  • To make this recipe gluten free, ensure all ingredients (like vegetable stock and any spices) are certified gluten free if needed.
  • To make keto or low carb, you can omit the chickpeas or use tofu or chicken if desired.

Nutrition

Calories: 298kcalCarbohydrates: 46gProtein: 9gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 2414mgPotassium: 683mgFiber: 11gSugar: 13gVitamin A: 9372IUVitamin C: 21mgCalcium: 137mgIron: 3mg
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!

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5 from 6 votes (5 ratings without comment)

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