Sizzling Spaghetti Squash Soup with Italian Sausage

This is a delicious and healthy soup that’s perfect for fall and winter. It’s made with spaghetti squash, which is a low-carb alternative to pasta. I love how hearty and filling this soup is, and it’s always a hit with my family and friends.

Spaghetti Squash Soup

Prep Time

20 mins

Cook Time

70 mins

Total Time

90 mins


4 to 6 servings

Spaghetti Squash Soup


  • 1 medium (about 3 pounds) spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons extra-virgin olive oil, divided
  • 12 ounces spicy Italian sausage, casings removed
  • Sea salt
  • 1 medium yellow onion, diced
  • 4 medium garlic cloves, minced
  • 1 (28-ounce) can whole fire-roasted tomatoes, undrained
  • 2 tablespoons tomato paste
  • 4 cups chicken stock, store-bought or homemade
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon


  • Preheat oven to 375 degrees F (190 degrees C).
  • Place the spaghetti squash halves cut side down on a baking sheet. Drizzle 1 tablespoon of olive oil over the squash and roast for 45 minutes, or until tender.
  • Meanwhile, heat the remaining 1 tablespoon of olive oil in a large soup pot over medium heat. Add the sausage and cook until browned, about 8 minutes. Drain off any excess fat and remove from pot with a slotted spoon.
  • Add the onion, garlic, tomatoes, tomato paste, chicken stock, cumin, cinnamon and salt to taste to the soup pot and bring to a simmer over medium-low heat. Simmer for 30 minutes to allow flavors to blend together.
  • When the spaghetti squash is done cooking, use a fork to scrape out the flesh into strands and add it to the soup pot. Stir well before serving hot in individual bowls topped with some of the cooked sausage crumbles.
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Nutrition Facts

  • Serving size: 1/6 recipe
  • Calories: 190
  • Fat: 10 g
  • Saturated fat: 2.5 g
  • Unsaturated fat: 7.5 g
  • Trans fat: 0 g
  • Cholesterol: 35 mg
  • Sodium: 480 mg
  • Potassium: 540 mg
  • Carbohydrates: 15 g
  • Fiber 3g
  • Sugar 6g
  • Protein 7g

Can i substitute spaghetti squash for butternut squash in soup?

If you’re looking for a healthier alternative to traditional pasta, spaghetti squash is a great option. And if you’re looking for a way to use up that extra butternut squash, why not turn it into soup? Spaghetti squash and butternut squash are both mild in flavor and versatile, so they work well together in this soup recipe.

Is spaghetti squash anti inflammatory?

Is spaghetti squash anti-inflammatory? Yes, spaghetti squash is anti-inflammatory. This makes it a great choice for those looking to make an anti-inflammatory soup. Spaghetti squash soup is a delicious and easy way to get your fix of this healthy vegetable.

How do you make squash soup?

  • Start by cubing the butternut squash and slicing the onion into wedges. Peel the garlic cloves as well.
  • Add all ingredients to a pot with enough water to cover them.
  • Bring the soup to a boil, then reduce heat and simmer for a while until the squash is cooked through.
  • Use an immersion blender (or transfer to a regular blender) to blend the soup until it’s smooth. Season to taste with salt and pepper before serving hot.

What does spaghetti squash go well with?

There are many options for what to serve with spaghetti squash, including dishes with meat, seafood, tofu, or beans. Some popular choices are spaghetti squash with pesto chicken or cauliflower parmesan. You can also get creative and experiment with different flavors and textures to find your perfect pairing.

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