This easy Spaghetti Squash Soup with Sausage is a hearty, nourishing bowl loaded with vegetables. It’s naturally gluten-free and can be made dairy-free.
This spaghetti squash soup has quickly become a favorite: comforting, healthy, and budget-friendly for weeknight meals.
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Why you’ll love this recipe
- An easy low-carb soup
- Great for weeknight dinners
- A delicious way to use spaghetti squash “noodles”
Ingredients and substitutions
Quick notes on the main ingredients. The full list and amounts are available in the recipe card below.
Spaghetti squash – Cooked and shredded into strands to act as the soup’s “noodles.”
Vegetable or chicken broth – Use either vegetable stock or chicken broth depending on preference; both work well.
Spicy chicken sausage – A spicy Italian chicken sausage gives the soup a nice kick. Swap for a mild sausage if you prefer less heat. Vegan Italian sausage is an easy plant-based alternative.
Onion, carrots, garlic – These aromatics build flavor and texture.
Italian seasoning – Any gluten-free Italian seasoning blend is fine.
Swiss chard – Sturdy greens that add color and nutrients; kale can be used as a substitute.
Red pepper flakes, black pepper, salt – Adjust chili flakes to your heat preference; salt and pepper finish the soup.
Step-by-step instructions
Before you start: Prep your vegetables and gather the remaining ingredients, then follow the method below.
Step 1: Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add sliced sausage and brown for 2–3 minutes per side. Remove the sausage and set aside.
Step 2: Add another tablespoon of oil to the pot, then sauté the chopped onion and sliced carrots until softened. Stir in garlic and cook one minute more.
Step 3: Add the spaghetti squash, then the Italian seasoning, red pepper flakes, salt, and black pepper. Pour in vegetable broth and water and bring to a boil. Return the sausage to the pot, reduce heat to low, cover, and simmer for 25 minutes.
Step 4: Stir in the chopped Swiss chard, replace the lid, and simmer 5 minutes more until the greens are tender. Serve warm and finish with freshly ground black pepper to taste.
Helpful tips
- Cook spaghetti squash ahead of time to save time: store the cooked strands in an airtight container in the fridge for 2–3 days.
- Baking the whole squash is an easy method: once roasted, the flesh easily separates into strands.
- Prepared frozen squash noodles from the freezer section are a convenient shortcut.
Equipment
For this simple soup you’ll need:
- Large pot or Dutch oven
- Cutting board
- Sharp knife
- Wooden spoon or silicone spatula
Serving suggestions
This soup stands on its own as a main course. For a fuller meal, serve with simple sides:
- Sliced flatbread or crackers
- A crisp green salad
- Gluten-free rolls or cheese bread
FAQs
You can cut the squash in half and roast it cut-side down, then scrape out the strands, or bake the squash whole and remove the flesh after it’s tender.
Spaghetti squash has a mild, slightly sweet flavor and a neutral profile that soaks up the seasonings in a dish. Its cooked strands provide a noodle-like texture that pairs well with broths and sauces.
More gluten-free soup recipes
-
Creamy Vegan Sweet Potato Soup
-
Roasted Fennel and White Bean Tomato Soup
-
Vegan Cream of Mushroom Soup
-
Potato Cauliflower and Leek Soup
Love this recipe? Please consider leaving a 5-star rating on the recipe card and share your thoughts in the comments!
📖 Recipe
Spaghetti Squash Soup with Sausage
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Ingredients
- 2 tablespoons olive oil
- 12 ounces spicy Italian chicken sausage
- 1 yellow onion diced
- 2 large carrots peeled and sliced
- 4 cloves garlic, minced
- 4 cups cooked spaghetti squash
- 1 ½ teaspoons Italian seasoning
- ⅛-1/4 teaspoon red chili flakes
- 1 teaspoon salt
- ½ teaspoon ground pepper
- 4 cups vegetable broth
- 2 cups water
- 2 cups Swiss chard stems removed, chopped (about 1 bunch)
Instructions
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Heat 1 tablespoon olive oil over medium heat. Add sliced sausage and cook 2–3 minutes per side until browned. Remove and set aside.
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Add remaining tablespoon of oil, then sauté onions and carrots until soft. Add garlic and cook for 1 minute. Stir in spaghetti squash, Italian seasoning, red chili flakes, salt, and pepper.
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Pour in vegetable broth and water and bring to a boil. Return sausage to the pot, reduce heat to low, cover, and simmer 25 minutes.
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Add Swiss chard, replace the lid, and simmer 5 minutes more until the greens are tender. Serve warm.
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Store leftovers in an airtight container in the refrigerator for 3–4 days.
Notes
- Cook the squash ahead of time and keep the strands refrigerated for 2–3 days to speed up assembly.
- Frozen prepared squash noodles work well as a time-saving option.
- Use mild sausage if you prefer less spice, or swap for a vegan Italian sausage to make the soup vegetarian.