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This spaghetti squash soup reminds me of the Pasta e Fagioli soup from Olive Garden, only instead of using real pasta, it uses spaghetti squash. It’s a complete meal in a bowl, made with lean ground turkey for protein, plus creamy white beans for extra fiber.
This is the recipe I turn to when I’ve already cooked Instant Pot spaghetti squash or cooked spaghetti squash in the slow cooker. It calls for 2 cups of cooked squash, which is about half of a 3-pound cooked squash. Use the other half in my veggie crustless quiche.
Table of Contents
Why You’ll Love this Spaghetti Squash Soup
- It’s a complete meal in a bowl. With protein from the ground turkey and soluble fiber from the white beans, one serving packs 39 grams of protein and 10 grams of fiber, for less than 400 calories.
- It’s allergy-friendly. This soup is naturally gluten-free, dairy-free, and nut-free, so it will work well for a number of special diets, including Paleo.
- There’s minimal prep work. Yes, you’ll need to cook spaghetti squash first. (The fastest way is in the Instant Pot, FYI.) But after that, you’ll use dried spices and canned tomatoes for minimal chopping.
Ingredients You’ll Need
- Spaghetti Squash. This recipe assumes you’ve already cooked your spaghetti squash. Cook spaghetti squash in the Instant Pot, or use my slow cooker spaghetti squash or baked spaghetti squash tutorials.
- Ground Turkey. This lean protein makes the soup a complete meal and adds a sausage-like flavor when cooked with dried spices.
- Crushed Tomatoes. I use a can of crushed tomatoes to add acidity to the soup, without large chunks like you’d find in a can of diced tomatoes. If you keep a 15-ounce can of tomato sauce in your pantry, that will work here, too. (It’s ideal if it has no added sugar, though.)
- White Beans. I’m always trying to add more soluble fiber to our family’s meals, so this addition makes it heartier, with extra fiber in each bite.
- Onion and Garlic. These aromatic additions help boost the overall flavor, without too much extra chopping required.
- Dried Spices. A combination of thyme, oregano, crushed red pepper flakes, plus salt and pepper help the ground turkey taste like Italian sausage, without relying on processed meat.
Note: Ground chicken should work just as well in this recipe. If you want to make it vegetarian, feel free to add another can of white beans to the soup instead of turkey, or use your favorite vegetarian crumble. You could top this soup with vegan ricotta in that case.
How to Make Spaghetti Squash Soup
Step 1:
Preheat a large pot over medium-high heat for 1 to 2 minutes. This will make the surface more non-stick before you get started. Add a drizzle of olive oil then saute the onion until it starts to soften, about 5 minutes.
Then add the ground turkey and a teaspoon of fine sea salt. Break up the turkey and cook until it’s browned, about 6 to 8 minutes.
Step 2:
Once the turkey is cooked, add the dried thyme, oregano, crushed red pepper flakes, ground black pepper, and minced garlic. Stir until the spices smell fragrant, about 1 more minute.
Then add the can of crushed tomatoes, along with the juices, plus the can of white beans. I don’t drain the beans in this case; the liquid will help thicken the base of the soup. Then add 2 cups of water and season with one more teaspoon of salt. (We’re not using broth here, so the added sodium will help boost the flavor.)
Bring the liquid to a boil over high heat, then cover the pot with a lid and lower the heat. Simmer the soup covered for 15 minutes.
Step 3:
When the timer goes off, remove the lid and add the cooked spaghetti squash strands. Use a fork to break up the strands as you stir them into the soup, so there are no big clumps.
Then taste the soup and adjust the seasoning as needed. You may need to add an extra pinch of salt, or if you prefer a creamy soup, you can stir in a quarter cup of heavy cream or full-fat coconut milk as a dairy-free option.
I tend to keep the base as-is, and then serve it with grated Parmesan and fresh basil on top. It tastes like it came from an Italian restaurant!
Storage Tips
Leftovers can be stored in an airtight container in the fridge for up to 4 days. It reheats easily for an easy lunch or dinner.
More Spaghetti Squash Recipes
If you try this spaghetti squash soup recipe, please leave a comment and ⭐ star rating below to let me know what you think.
Spaghetti Squash Soup (High Protein!)
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 1 pound lean ground turkey
- fine sea salt and ground black pepper
- 1 ½ teaspoons dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes (use less if you don't like spice)
- 3 garlic cloves , minced
- 15 -ounce can crushed tomatoes (no salt added)
- 15 -ounce can white beans (like Cannellini, Navy, or Great Northern)
- 2 cups cooked spaghetti squash (see notes)
- grated Parmesan cheese (optional garnish)
Instructions
- Heat a large pot over medium-high heat for 1 to 2 minutes. This will make the surface more non-stick. Then add a drizzle of olive oil and the yellow onion. Stir for 5 minutes, just until they start to soften.
- Next, add the ground turkey and use the spatula to break up the meat into small pieces, stirring often. Season with 1 teaspoon of fine sea salt and a half teaspoon of ground black pepper. Continue to break up the meat until it's no longer pink, about 6 to 8 minutes.
- Add the dried thyme, oregano, red pepper flakes, and garlic. Stir until the spices smell fragrant, about 1 more minute. Then add the can of crushed tomatoes and white beans. There's no need to drain either can— just pour everything into the pot, liquid and all!
- Add 2 cups of water and season with another teaspoon of fine sea salt. Bring the liquid to a boil, then lower the heat and cover the pot with a lid. Let the soup simmer for 15 minutes.
- When the timer goes off, carefully remove the lid and stir in the spaghetti squash strands. Even if they are cold from the fridge, they will heat up quickly in the hot soup. Stir with a fork to help break up the strands. Adjust any seasoning to taste (I add another ½ teaspoon of salt usually) then serve warm with grated Parmesan on top, if desired. Leftovers can be stored in an airtight container in the fridge for up to 4 days.
I’m making this spaghetti squash soup for the second time. I read a comment that said to freeze the extra spaghetti squash. That was a great idea! I know I will now make this soup again sooner than later.
This soup is AMAZING! It’s also very easy to make. I cook and freeze the squash when I have time and then you can have this on the table in under an hour. Also, making the squash in the instant pot makes it cook quickly and easily. I absolutely love this, though I am partial to Italian-type dishes.