Spaghetti Squash Soup (High Protein!)

spaghetti squash soup in two bowls with parmesan and basil on top.

Spaghetti Squash Soup (High Protein!)

Course: Soup

Cuisine: Italian

Keyword: spaghetti squash soup

Prep Time: 15

Cook Time: 25

Total Time: 40

Servings:

Calories: 363kcal

Author: Megan Gilmore

The first time I made this soup, I literally couldn't wait for lunch the next day so I'd have another reason to eat it. It has a comforting, Italian-inspired flavor and is a complete meal that cooks all in one pot. (Except for the spaghetti squash, which can be prepped in advance.) If you haven't been thrilled with other spaghetti squash recipes, especially when trying to use them as noodles, I think you'll love eating them this way.

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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.

Notes

Nutrition information is for 1 of 4 servings, or about 2 cups of soup, assuming you get 8 cups total from this recipe. This information is calculated using generic ingredients from an online database, so it's just an estimate and not a guarantee.

How to Cook Spaghetti Squash: Cut the squash in half crosswise (through the center only where the seeds are; not through the stem) and scoop out the seeds and stringy middle. To bake it in the oven, place it cut-side down on a baking sheet and bake at 400ºF for 45 to 50 minutes, or until the shell is easily pierced with a fork. If you'd rather use the Instant Pot or the Slow Cooker, you can do that, too.

Spaghetti Squash Amount: I usually get 2 cups of strands from half of a 3-pound spaghetti squash. You can use more or less than that in this soup, so it's perfect for using up whatever amount you have on hand. Spaghetti squash tends to taste sweet, so if you add more, you might want to balance that with an extra pinch of salt.

Nutrition