This easy Spaghetti Squash Soup with Sausage is a hearty and healthy soup full of vegetables. Gluten-free and dairy-free.
This spaghetti squash soup recipe has quickly become one of our favorite soup recipes. It's hearty, healthy, and budget-friendly.
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Why you'll love this recipe
- An easy low-carb soup
- Perfect dish for weeknight dinner
- Delicious use of spaghetti squash noodles
Ingredients and substitutions
Here are a few quick notes about the ingredients in this recipe. You can see a complete ingredient list and instructions in the recipe card below.
Spaghetti squash - This cooked squash acts as our "noodles" in this soup.
Vegetable broth - Both veggie broth and chicken broth works well here.
Use what you have on hand in your pantry (vegetable stock or chicken stock would also substitute nicely).
Spicy chicken sausage - A spicy Italian chicken sausage is recommended for this recipe. If you want to reduce the spiciness, use a mild Italian chicken sausage.
Spicy (or mild) vegan Italian sausage is a great alternative to make this spaghetti squash soup completely vegan or vegetarian and can be found in most grocery stores (usually in the produce section).
Onion, carrots, garlic - These veggies give flavor and texture.
Italian seasoning - Use your favorite Italian seasoning mix but make sure it is gluten-free.
Swiss chard - These sturdy greens add texture, flavor, and healthy goodness. Kale would make for a good chard substitute if needed.
Red pepper flakes, black pepper, salt - The pepper flakes give this recipe just the right kick!
Step-by-step instructions
Before you start: Prepare the veggies, get out all additional ingredients, and then follow the cooking method in the instructions.
Step 1: Add 1 tablespoon of olive oil to a large soup pot or dutch oven. Add sliced sausage, cooking on each side for 2-3 min. Remove sausage from pan.
Step 2: Add an additional tablespoon of oil, followed by the chopped onions and sliced carrots. Sauté onions and carrots until soft, stirring occasionally.
Step 3: Add broth and bring it to a boil over medium-high heat. Return the sausage to the pot and turn the heat to low. Cover and simmer for 25 minutes.
Step 4: Add chard to the pot, return the lid, and simmer for 5 minutes more. Garnish the finished soup with black pepper.
Helpful tips
- To save time, cook the squash ahead of time. Store the cooked squash flesh in an airtight container in the refrigerator for up to 2-3 days until ready to use.
- I find the simplest way to cook this kind of squash is to bake it whole. Once cooked, the flesh can easily be sliced and halved.
- Using prepared frozen squash noodles from the freezer section is also a great time saver.
Equipment
For this easy soup recipe, here are the kitchen essentials you'll need:
- Large pot
- Cutting board
- Sharp knife
- Wooden spoon or large silicone spoon
Serving suggestions
This soup makes a perfect meal, but serve it with some sides for extra deliciousness!
- Socca flatbread or socca chips
- Green salad
- Brazilian cheese bread
FAQs
To cook for soup, you can cut it in half and roast the squash cut side down or you can bake it whole and then slice it open and remove the strands or "noodles."
This type of winter squash has a mild, neutral flavor. Compared to other squash varieties such as butternut, kabocha, acorn, or pumpkin, it's only slightly sweet.
With noodle-like strands once cooked, it is the perfect vehicle for taking on the flavors of a dish and adding texture.
More gluten-free soup recipes
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📖 Recipe
Spaghetti Squash Soup with Sausage
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
- Add 1 tablespoon of the olive oil and warm over medium heat. Add sliced sausage, cooking on each side for 2-3 min. Remove sausage from pan and set aside.
- Add additional tablespoon of olive oil, followed by the onions and carrots and cook until soft, stirring occasionally. Add garlic and cook for one minute, then add spaghetti squash, followed by Italian seasoning, chili flakes, salt and pepper.
- Add vegetable broth and water and bring to a boil. Return sausage to the pot turn heat to low, cover, and simmer for 25 minutes.
- Add chard to the pot and return the lid and simmer for 5 minutes more. Serve warm.
- Store leftovers in an airtight container in the refrigerator for 3-4 days.
Notes
- To save time, cook the squash ahead of time. Store the cooked squash flesh in an airtight container in the refrigerator for up to 2-3 days until ready to use.
- Using prepared frozen squash noodles from the freezer section is also a great time saver.
- If you want to reduce the spiciness, use a mild Italian chicken sausage. Spicy (or mild) vegan Italian sausage is a great alternative to make this soup completely vegan or vegetarian and can be found in most grocery stores (usually in the produce section).
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