It is soup season and this Low Carb Chicken Noodle Soup is the ultimate Fall comfort food. Instead of traditional noodles, this recipe uses spaghetti squash noodles. It adds an extra dose of veggies making this low carb soup so nutritious!
I have nothing against making chicken noodle soup from a whole chicken, de-boning the chicken, and making your own chicken stock like Ina Garten…but that ain’t me. I love shortcuts anywhere I can find them and this low carb chicken noodle soup is no exception.
I’ll watch traditional chicken noodle soup get made all day on TV, though!
So spaghetti squash is a great alternative to pasta. I talked about this in my post for 5 Low Carb Substitutes for Pasta. I love the texture of the spaghetti squash and it gives the soup some body.
I roasted my spaghetti squash in the oven at 460F. That high of a temperature makes the squash cook faster, of course, and it also gives it a yummy roasted flavor instead of just being steamed. To make my squash easier to cut, I put it in the microwave for 5 minutes. I found this trick after my acorn squash accident of 2014. 😂
For this version of low carb chicken noodle soup, I used boneless skinless chicken thighs. Chicken thighs have so much flavor and I just can’t fathom the thought of dry chicken breast in my chicken soup! Another reason I use chicken thighs is because they are fattier and that means they get an A+ in my book.
While my spaghetti squash was cooking, I sautéed the carrots and celery in my oil. Then I added my chicken stock and the chicken thighs. I cooked them in the stock until they were done, then I removed them, chopped them up, and added them back in. This took about 20 minutes.
I have a trick that gives this low carb chicken noodle soup such a good flavor. I used lite soy sauce instead of salt. It gives such an amazing umami flavor that I just cannot get enough of in this soup! The chicken stock I used was already salty enough, so I really didn’t need much added salt. If yours is low sodium chicken stock, then you will want to use salt and soy sauce, to your taste.
This low carb chicken noodle soup is veggie packed and so nutritious! I included lots of yummy veggies like celery, carrots, and spaghetti squash. This soup is easy to make with lots of shortcuts.
- 1 medium spaghetti squash yield 3 cups or noodles
- 4 tbsp Avocado oil (or favorite cooking oil) divided
- 1/2 tsp Salt
- 1 cup celery diced
- 1 cup carrots diced
- 8 cups chicken stock
- 6 boneless skin-less chicken thighs
- 1/4 cup lite soy sauce (or coconut aminos)
- 1/2 tso dried basil
- 1/2 tsp dried thyme
- 1/2 tsp fresh cracked black pepper
- 6 scallions (green parts only) sliced
Pre-heat the oven to 460F. Using a fork, poke holes in the spaghetti squash and microwave for 5 minutes. Let cool enough to handle.
Cut the squash in half lengthwise and brush each side 1 tbsp of avocado oil and season with 1/4 tsp of salt. Place face down on a baking sheet and roast for 20-25 minutes until tender.
While the squash is cooking, add the remaining oil to a large heavy bottom pot over medium heat. Add the celery and carrots and sauté until soft. About 10 minutes.
Add the broth, basil, thyme, pepper, soy sauce, and the chicken to the pot and let simmer for 20 minutes or until the chicken is cooked through. Remove the chicken from the pot, cut into small chunks, and add back to the pot.
Serve with sliced scallions.
- You could use 2 chicken breast instead of the chicken thighs if you want lower fat.
- I used avocado oil but you could use any other cooking fat that can withstand high heat. I would recommend coconut oil or animal fat. Olive oil is not recommended.
- If your stock is low sodium, you may need to add more salt to the soup, in addition to the soy sauce. I used lite soy sauce (lower sodium). If you use regular soy sauce, you would need less. I would start with 2 tablespoons and work your way up.
For 1/6th of recipe: 300 cal / 19g fat / 5.6g carbs / 1.6g fiber / 34g protein